That’s Katie with the salad tongs.
When I heard Katie Leadbetter, NC speak about clean eating at a meeting, I loved what she had to say and wanted her to be part of my new 5 Questions series. I know many of us struggle with eating clean but it’s one of the easiest ways to help our health along, especially if we’re battling a tough diagnosis. So here’s Katie:
1. What is the single most important change to eating that we can do for better health?
The number one change that I would recommend for better health is to avoid eating packaged foods. When we avoid packaged foods we have room in our budgets and in our diets for more whole, fresh, and minimally processed foods.
2. What are a few of the biggest misconceptions we have about nutrition?
The biggest misconception that we have around food is about fats – thinking that all fats are bad. Some fats certainly are unhealthy, but we need fat for optimal health. To incorporate more delicious and health fats into the diet, try adding half an avocado, a handful of nuts, or using grass-fed butter or grass-fed ghee instead of commercial butter. To learn more about healthy fats and how to incorporate them into your diet check out this video.
3. When people are battling a tough diagnosis, do their nutritional needs change and how?
Absolutely! Depending on the condition, the body will often be depleted of specific nutrients and it can be helpful to add those nutrients back in the form of foods or supplements. Again, depending on the condition, one may also need to adjust their macronutrient (fat, protein, and carbohydrate) levels to help the body recover and heal. When dealing with a tough diagnosis, I encourage folks to eat a whole food based diet, move regularly (especially walking), avoid environmental toxins (swap out cleaning products and skin care products and opt for filtered water), manage stress through meditation or other relaxation techniques, and focus on getting restorative sleep.
4. Do you have an easy favorite healthy recipe you could share?
Yes! Breakfast can be one of the most unhealthy meals of the day. I recommend that folks have a good balance of protein, carbohydrates, and fat to start the day off right. Here is a link to my Breakfast Casserole Recipe.
5. What do you find is the biggest healthy eating challenge?
Time. In our modern world, we have such busy schedules that taking the time to menu plan, shop, meal prep, and cook meals for ourselves has become increasingly difficult, however they are also the steps to take to regain health and wellness. I recommend taking on just one “new” thing at a time. For example, rather than attempting that whole list of things, instead cook one additional meal at home each week. Slowly build up your stamina from there.
Katie is enthusiastic about helping people maintain health and vitality through whole-foods based nutrition, customized supplementation, and wellness coaching. Katie received her certificate of Nutrition Consultant through California state-certified Bauman College. She is also a Certified 21-Day Sugar Detox Coach and leads regular monthly detox groups. I’m sure she’d love to hear your thoughts about clean eating in the Comments, below.
Find her site at www.cleaneatingwithkatie.com
Contact her at: [email protected]
I find eating when I have no time to prepare food and also being on a tight budget to be the bad combo.
Ain’t that the truth! I have a blog post on my site called 21DSD Hacks. It’s meant to be time-saving hacks for while folks are completing the 21-Day Sugar Detox, but it really applies to any “clean eating” protocol.
– Katie
These are the questions we need to ask! This is such an informative post; great work!
Thank you Sara! – Katie
I went through a stage for a couple of years that I had to go back to my low fat diet. I had let my diet go for awhile and I really started getting sick. Once the bad fats and junk was out of my body, I couldn’t be happier.
I’m glad you’re feeling better now that you’ve gotten rid of the bad fats and junky foods. 🙂
-Katie
I need to work on eating more clean foods and less packaged goods. I feel like that would also help my budget! LOL!
Agreed! Both our bodies and our wallets appreciate when we eat less packaged foods. 🙂
– Katie
“But baby, you’re the good kind of fat”, says avocado. I agree, not all fats are bad for your health.
Avocado is one of my favorite foods! -Katie
Great tips, quite helpful especially for those who are trying to eat clean. I’ll try that Breakfast Casserole Recipe, sounds tasty.
Great! Let me know what you think of the casserole! -Katie
I’ve heard many people say breakfast is the most important meal of the day so a good breakfast makes sense to me. I have seen a couple of people online mention clean eating. I’ve never tried it.
Yes, breakfasts can be filled with too much junk and too many sugars and processed carbs -that’s why I love this casserole. I have a video on my site about what Clean Eating means to me. -Katie
Yes, I try to eat clean. Fruit and veggies and lean proteins is pretty much the majority of my diet. IT’s still possible to get creative and make it taste fun and delicious!
Agreed! Healthy food doesn’t taste like cardboard – I never feel deprived! -Katie
I really enjoyed reading this post. These are some really helpful tips. My biggest healthy eating challenge is avoiding foods in which I love. However, doesn’t agree to me.
For me, at some point the benefit of avoiding those foods that I loved but didn’t love back became greater than the cost. I was sick and tired of feeling sick and tired. Know what I mean? -Katie
We grow a big garden and I do a ton of preserving to last us all winter. Plus we grow our own wheat and herbs. Not to count the animals we raise.
Wow! That’s awesome! I’d love to do more homesteading one day! -Katie
Great article and suggestions. I am slowing working more clean eating into my diet, and I agree that making a series of changes rather than all at once is easier to do, and stick with. The casserole recipe looks yummy!
Thank you! I’d love to know ignorance you try the recipe! -Katie
That was supposed to say “I’d love to know if you try the recipe!” Autocorrect! -Katie
I do try to watch what I eat at times. I won’t deny myself though. I don’t believe in diets. If my pants get tight, I just cut out some sugar and fat, but never totally.
I agree but I also know that that doesn’t always work for everyone. Have you heard of Gretchen Rubin’s Work with Abstainer vs. Moderator? Some folks just can’t moderate well and do really need to abstain. -Katie
These are some great tips. Totally agree that time is the excuse used by so many. But then they seem to have time to sit in a doctor’s office when a lot could have been prevented by eating the right foods.
Yes! It’s either prevention now or doctor’s office later! Glad this resonated with you. -Katie
this such a great blog that help you to choice the best meal or food for us a healthy living ,.
You’re most welcome! -Katie
All good suggestions. Thanks for the reminders.
You’re most welcome! -Katie
I am trying to eat a lot healthier. I think the biggest challenge for me is sometimes finding enough variety so that I don’t get bored. I am learning all about nutrition and healthy fats so I know I will be able to expand what I eat as soon as I understand it.
I hear that!! Do you have some cookbooks that you like? I always turn to cookbooks when I’m bored. I also have a monthly recipe that I send out in my newsletter if you want to sign up. -Katie
I’ve been considering some of these steps. So nice to have a qualified reference!
That’s great news…wishing you lots of successes! -Katie
I’ve been slowly changing my eating habits to make sure I eat clean. I buy organic whenever possible and meats without all those horrible additives.
Awesome!! I always suggest for folks to start with Organic fruits and veggies and meats and dairy first and then if/when possible, look into getting pasture-raised and grass-fed meats, eggs, and dairy. Keep up the great habits! -Katie
I will be starting a Diet soon and these challenges will help me with the things I need to do to stay healthy and to lose the weight I am working hard to lose.
You’ve got this! It can be hard, but it’ll be well worth it. Write down your why and place it prominently so you’ll see it everyday. Best of luck to you! -Katie