Protein Power Bowl {Vegan, Gluten Free}

by Katherine on April 21, 2014

This protein power bowl will not only have your taste buds dancing, but will BOOST YOUR METABOLISM and satisfy your appetite! It’s fantastic warm or cold, so you can eat it however you like.


Protein Power Bowl

What you will need (serves 2):

  • 1 cup quinoa (complete protein, 1 cup makes ~ 2 cups cooked)
  • 2 cups water
  • 1 cup chickpeas, cooked
  • 2 cups mixed vegetables (broccoli, carrots, cauliflower, mushrooms)
  • dulse seaweed (contains iodine which is used to regulate your metabolism)
  • 4 tsp raw unhulled sesame seeds (unhulled are an excellent source of calcium)

Tahini Soy Sauce:

  • 3 Tbsp GF Tamari
  • 1 Tbsp tahini
  • 2 Tbsp omega-3 oil (hemp, flax, walnut, or a mixture)
  • 1 Tbsp nutritional yeast (optional)

How To:

Cook quinoa in 2 cups of water on the stove or using a rice cooker (yes it’s smart enough to cook quinoa perfectly!). While the quinoa is cooking, lightly steam the vegetables. To prepare the sauce simply put all the ingredients into a small blender (I use the magic bullet).

In a bowl, scoop in cooked quinoa, top with vegetables, then chickpeas, then sesame seeds, then dulse & pour in dressing.

Simple. Delicious. Nutritious.

With Love & Health,
Katherine Feeney


How to Exercise Because You LoVE Your Body

by Katherine on April 6, 2014

Eating and exercise are not tools that we are meant to battle with. As soon as the focus is solely on the outcome of weight loss or looking hot, it’s kind of like punishment. You’re already AWESOME, let’s work on bringing that out!

Do you ever feel so overwhelmed by all the foods you should eat and all the activities you should do? So overwhelmed that you a) try to do it all or b) don’t do anything at all.

If you’re in category a…you’ve likely experienced a burn out trying to do it all. If you’re in category b…you’re likely thinking about food and exercise more than you are ever actually cooking or exercising.

I get it, it can be so overwhelming! I’ve been in both categories – trying to do it ALL and burning out completely, then doing nothing and feeling like crap about it. So how can we find balance and rediscover the joy in exercise? We must learn to exercise because we LOvE our bodies, not because we hate our bodies! We must find a sustainable, but still flexible and adaptable exercise regimen. Let’s figure out what you truly LOVE to do.

A couple questions to ask yourself so that you can stop beating yourself up through exercise:

1. What activities do you genuinely enjoy? Yoga, what type? Running, what distance and pace? Cycling, where to? Weight training, how often?

2. How often are you going to provide yourself with the time to exercise? Be clear on this and dedicate this time to yourself! Trust me, you deserve it!

3. Do you prefer to exercise with others or alone? If you like running with others, join a group, don’t be shy! There are lots meet-ups!

If there is one thing you take away from today’s post, let it be this:

You are AWESOME. You are worth it! Do what YOU love to do! Exercise with LOVE!

Mega Love,

Kat, RHN


3 Easy Steps to Fix your Flaws!

4 April 2014 Healthy Body Talk

The magazine you read while in the check-out line has all the answers, right? How to reduce cellulite in 7 days, how to lose 20 lbs this month, how to take care of your aging skin so that you can ‘grow younger’, how to slim down and firm up fast, after all ‘fit is the […]

Read the full article →

Break Free of Restrictive Eating: Step 1

15 March 2014 Healthy Body Talk

Are you STUCK in a restrictive eating pattern, counting calories or points? On your way to a PhD in calorie counting? Tracking every morsel of food that lands in your mouth? I’ve been there too and I know how much it takes over your life. I am feeling the need to share with you the […]

Read the full article →

Your Chocolate Intuition & Kale Chips

13 March 2014 Recipes

No surprises here: I made kale chips tonight, which I followed up with some chocolate chia pudding from “Your Chocolate Intuition”. I made the chia pudding with chocolate almond hazelnut milk tonight – I’m very excited to announce that you can access your FREE CHOCOLATE RECIPES instantly – simply glance to the left and opt-in […]

Read the full article →