When the clock struck midnight on January 1st, 2013, I'm sure many of you vowed to live a healthier life. Well, with the help of our new friend, nutritionist, and smoothie maker extraordinaire, we all have a much better chance at following through with that promise.
Let us introduce you to Kathryn Tamblyn, LA based nutritionist and owner and operator of Smoothies by Kathryn. Visit her website at www.smoothiesbykathryn.com, where you can order your own personalized smoothie packages that will be delivered to your door (if you live in LA). Making sure you are eating well just got so much easier.
For those of us who don't live in LA...Kathryn has generously shared some of her nutritionist wisdom, and one of her favorite healthy recipes, so none of us have an excuse to not live healthier this year.
LLL: What is the number one mistake you see
people making with their nutritional habits?
KT: So many of my clients were obsessed
with counting calories before they started working with me. Although calorie counting is an effective
way to lose weight, the quality of calories is actually much more important to
your overall health. Maintaining a
low calorie intake by eating small portions of highly processed foods and diet
sodas will create an acidic pH in your body and contribute to common health
problems, including inconsistent energy levels, headaches, breakouts and
congestion. People often eliminate
fruit from their diets because of calories. Although some fruits like dates and mangoes have a fairly
high calorie count, the vitamins, minerals and fiber in fruit is essential to a
healthy body. Berries and green
apples are fantastic, nutrient-packed, low-calorie snacks. Calorie counters also tend to avoid nuts,
seeds and avocadoes. In
moderation, these foods will nourish your body, improve your brain health,
soften your skin and because they take a longer time to digest than other
vegetarian foods, they will keep you feeling full and satisfied for a longer
period of time.
LLL: How do you eat healthy when you don’t
have a lot of time?
KT: Sticking to a healthy diet when I’m
busy is all about planning ahead.
Before becoming a nutritionist, I was working on movie sets for 14-18
hours per day. I did all of my
grocery shopping on Sundays, planned out my meals and prepared three days worth
of smoothies and meals to take to set.
It sounds like a lot of work, but the 2-3 hours spent in the kitchen are
totally worth it when you don’t have to think about food or make choices when
you’re hungry during the week. Although
my new career provides much more kitchen access, I still plan ahead by always
having my refrigerator stocked with delicious whole foods. I wash fruits before putting them away
so I can grab them as I’m running out the door. I also put nuts and seeds into small containers at the
beginning of each week so they’re easy to grab when I’m on the go. And, I stay hydrated by always having spring
water with me.
LLL: What’s your favorite snack when you’re
on the go?
KT: It’s hard to pick just one! In the morning, I’ll take a Blissful
Breakfast green smoothie with me to ensure that I’m getting tons of nutrients,
digestive enzymes and energy-boosting chlorophyll. If I don’t have time to make a smoothie, here are the things
you will always find in my bag when I’m on the go: blueberries or goji berries, almonds or pumpkin seeds, a
banana, coconut water. These are
all delicious, nutritiously dense whole foods that will get me through any day,
wherever I am.
LLL: What’s your favorite easy to make,
healthy recipe?
KT: You may have heard the phrase, “kale is
king” at some point. With tons of
essential vitamins, minerals, fiber and disease-fighting properties, kale is
one of the best additions to your diet.
Baked kale chips are a low-calorie snack that will keep you healthy and
energized.
Ingredients:
1 bunch kale
2 tablespoons olive oil
1 teaspoon Himalayan salt or Kosher salt
*For sweeter kale
chips, replace the olive oil with coconut oil and the salt with cinnamon.
1. Preheat oven
to 275 degrees.
2. Cover a
cookie sheet with parchment paper.
3. Thoroughly
wash and dry the kale,
then cut leaves off the stem in 2” pieces.
4. Place the
leaves onto the parchment paper.
5. Sprinkle oil
and salt (or cinnamon) over the kale.
6. Bake for
about 18-20 mins, or until the edges are slightly brown. For best results, turn the leaves over
after 10 mins.
7. Enjoy!
LLL: Are there any apps or tips that can
make a healthy lifestyle easier to maintain?
KT: Several of my clients rely on the
popular MyFitnessPal app, which tracks calories and isn’t limited to branded
foods. What I find to be most
effective is keeping a food journal.
Write down everything that you eat and if possible, write down how you
feel between each meal and snack.
This is the best way to get to know your own body and how it reacts to
certain foods. It really helps to
have someone holding you accountable with your journal to prevent you from
making bad food choices. You’ll be
more likely to opt for a salad with clean protein over a burger and fries if
you’re checking in with someone. If
you’re not working with a nutritionist, I recommend emailing a friend with your
food log throughout the day for encouragement and emotional support.
LLL: How do you look good, feel good and be
the best version of you?
KT: I subscribe to the theory that the
journey to being that best version is what life is all about. The three key factors that keep me
feeling good along the way are eating well, practicing yoga daily and getting 8
hours of sleep each night. When
I’m committed to these things, my skin is clear and my body is lean and strong.
Like most people, I need a balance
to stay committed and happy, so I’ll add that I need to be having fun with friends,
reading a good book, working on a DIY project and planning travel. More than anything, a diet of
nutritious whole foods is at the root of me feeling and looking my best. Of course I indulge every so often,
because I don’t know how I’d survive if I could never eat Mexican food again.
LLL: Are there any simple changes that we
can make to improve our nutrition in 2013?
KT: With resolutions and health-related
goals in general, it’s important to be realistic. Determine what will work with your lifestyle and personal needs,
then begin with one or two very simple changes. The first thing you can do is start each day with a cup of
hot water with the juice of half an organic lemon. This has so many health benefits including detoxification,
hydration, improved digestion and immunity. It’s a perfect, energy-boosting substitute for coffee and may
even help you eliminate caffeine from your diet.
Do you have your own questions for Kathryn? Email her at kt@smoothiesbykathryn.com, or follow her on Facebook here. We already are.
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