3 Ugly Eating Habits You Should’ve Quit Yesterday


When it comes to how, what and when you eat, the majority of us have picked up some practices that are only doing damage to our overall health, all while completely throwing us off-course from our better body goals. If you’re ready to finally feel confident in that bikini and enjoy all the perks that go along with feeding your body right, then ditch the following practices right now.

  1. Always choosing the Fat Free option. Fat has become the main villain in our cast of food component characters. And yet, fat itself does not make you fat. (What does? To put it simply, overeating and unbalanced diets.) Brace yourself for the most important piece of information here: You need fat. Yes, NEED. Healthy fats are essential in your diet for growth development and certain cell functions. Your brain contains nerves that are wrapped in a material that is made up of essential fats. Another important role that fat plays is assisting in the absorption of fat-soluble vitamins (A, D, E and K). Focus on adding monounsaturated and polyunsaturated fats into your diet, while limiting saturated and trans fats.
  1. Eating an excess of processed foods. When you focus on whole foods (basically, stuff that doesn’t come in a box and have a bunch of ingredients you can’t pronounce listed on it), you are nourishing your body with vitamins, minerals and nutrients that it needs in order to function properly. You also usually get more satisfaction from this type of diet and have less of a tendency to still be hungry, (which can then lead to overeating and more than likely, excess weight). “Diet” foods that are calorie-controlled, sugar-free and fat-free can be culprits for causing hormone imbalance. So forget counting calories and restricting yourself to labeled boxes. Focus on real (whole) food.
  1. “Forgetting” to eat. Your life is busy. You wear a bunch of different hats and you feel like you need to be the Energizer Bunny from the moment you roll out of bed in the morning til the moment you collapse right back into it at night. Guess what! Not taking the time out to eat proper meals is going to backfire on all of your plans to stay busy and productive. It also isn’t going to sit well with your desire to stay slim and toned. Not eating enough can slow down your metabolism and though you may think you should be losing weight because you’re not taking in very many calories, your body makes up for the missing fuel. It ends up burning your stored fuel (fat!) at a slower pace. Throw in the unavoidable truth that you will end up overindulging once you finally do stop and eat and you simply have a recipe for disaster. Do yourself a favor and stop skipping meals. You absolutely need to eat more than once or twice a day.

There’s no need to freak out if any of these actions are part of your regular routine. You are not the only one. Changing habits takes time and consistency. Tackle them one at a time so that you do not feel overwhelmed. Try to avoid processed and diet foods at all costs for 30 days, without worrying about any other diet-related goals and when that month is over, you’ll be feeling and looking fabulous, my friend! Once you’ve conquered one ugly habit, you will be empowered and feel confident about dealing with the rest.

Breaking free of routines that do not serve your health is an essential part of becoming your vibrant, beautiful and renewed you. Are you ready to put together a unique plan to get real results that fits easily into your busy schedule? Book your complimentary Health Coaching consultation today so that you can stop waiting on and wishing for your transformation.

April Spring Cleaning Challenge!


I am hosting a virtual challenge for the month of April to get my followers involved in creating actions throughout the next 30 days that will improve their health and their happiness. Here are the actions to take in the first 10 days of the month…and I’ll have more for you soon, so be sure to check back!

*CONTEST* I’m excited to announce that there is a contest tied to this challenge and entering is super simple. All you have to do is Like my Facebook page, follow me on Instagram and post pics of your completed tasks on the challenge list, using the tag #renewedlifeSCC and tagging @renewedlife_kat. The person with the most points at the end of every 10 days will win a FREE spot in a Spring Cleaning Challenge group (which is online, so anyone can participate). That includes a one-on-one goal planning session with me, guidance for meal planning & prepping, tips for simplifying your eating, exercising & stress-management habits PLUS a sampler set of my favorite yummy superfoods shake.

Don’t miss out on this wonderful opportunity of self-renewal and the chance to get back in control of your body, your energy and your happiness!

Sleep Your Way to Better Health


You may sacrifice a few hours here and a few hours there, but when skimping on sleep becomes a regular part of your routine, your overall health can begin to seriously suffer from it. Those recommended eight hours a night don’t just help you to have the energy to get through your day, but they can keep you from being in an agitated mood, having a short attention span with which to focus on your tasks and activities and believe it or not, a proper amount of sleep plays a huge role in controlling your food cravings!

If you are in search of some reasons that are a bit more “scientific” to justify catching more shut-eye each night, consider that a lack of sleep can compromise your immune system, cause inflammation and even damage your genes! (according to this article from Experience Life magazine.) In addition, you could experience memory loss, loss of hearing and even decreased sexual function.

An occasional all-nighter or severely delayed bedtime may not seem harmful, but over time, every choice that we make adds up to become pieces of a bigger picture. You may even be dealing with specific health issues right now that could be improved with just a little more, good-quality sleep.

top tips for zzzs

Some fabulous tips to transform you from night owl to Sleeping Beauty:

  • Establish a bedtime and wake time for yourself and stick to that schedule the best that you can. Your body’s natural rhythms will adapt to this, making it easier to get a good night’s rest.
  • Power down your electronics an hour or two before bed. If you need to keep your mind busy, read a book or listen to calming music.
  • Prioritize your To Do list so that you complete the things you need to and worry less about whatever may not have gotten done. It can be difficult to turn your mind off at night if you are constantly worrying about unfinished tasks.
  • On a similar note, set yourself up for success by preparing what you need for the next day before you go to bed. This is especially important for those who get up early in the morning and constantly rush to get out of the house. Lay out your outfit and accessories, pack a lunch and have your grab-and-go breakfast (ex. a superfoods smoothie) ready for easy access in the AM!
  • Exercise earlier in the day. Performing intense exercise or physical activity close to your bedtime could make it more difficult to fall asleep. Exercise usually winds you up so make sure that you allow yourself the opportunity to calm down before it’s time to hit the sack.

Not sure if you’re lacking on sleep or getting just the right amount? Start tracking how many hours you sleep each night for a week and throughout the day, record your energy levels and how you’re feeling right when you wake up, after each meal and right before bed. Are you indulging in various sugary treats and foods during your day? Do you feel irritable or very fatigued often? Are your workouts feeling less effective? These are just a few signs that may suggest you need more/better sleep.

After observing yourself for a week, start experimenting with some of the suggestions above, keep tracking your information and observe any improvements.

We all lead busy lives and have many responsibilities, but don’t let that be your EXCUSE for not enjoying the happiest, healthiest life that you can imagine!