Introducing Katie Norris Nutrition

August 5, 2016
katie-norris-nutrition

I’m bursting with excitement today to announce the project I’ve been working so hard on. Without further ado, I introduce to you Katie Norris Nutrition. In my private nutrition consulting practice I’ll be able to work with you one-on-one in New York City or virtually for those of you anywhere else in the world. Wherever you are on the planet or on your health journey, I’m here to help you reach your health and wellness goals.

My Personalized Health & Nutrition Program is for women tired of obsessing over diets and their food. I offer a fresh approach to eating that will change the way you think about food and what you eat. Together we’ll get clear on your goals and I’ll share innovative, creative tools and materials that are presented in a way that’s, well, digestible.

What kind of results can you expect?

  • Improved digestion (buh-bye bloated belly!)
  • Feeling light and energized
  • Glowing skin and shiny hair
  • Sleeping like a baby
  • Effortless weight loss
  • Feeling like a million bucks

Interested in learning more about my Personalized Health & Nutrition Program? Visit my Nutrition Consulting page.

Have a lovely weekend! I’ll see you back next week with a new recipe!

Orange Crush Smoothie

August 1, 2016
smoothie-orange-crush

Hey friends!

Hope you are all having a nice summer (or winter, if you are on the other side of the world from me)!

It’s been a bit quieter over here lately and I wanted to touch in. I started this little blog of mine a while back as a way to inspire and educate people around the importance of eating real food. Sadly, I lost my way as the pressure of keeping the blog updated grew to be too much. While things may appear sparkly on the surface, there are times I’ve wanted to throw in the towel or just work on someone else’s dream. The good news is – I’m back!

I adore you readers and the community we have created here. You have no idea how much joy I find in being part of your health journey. When you pour your heart out about your daily struggle with digestive issues, weight loss or body image – I totally feel your pain. You then have gone on to tell me your life has transformed after making a few small changes that were mentioned in the blog. It is in these moments when I feel like I’m exactly where I’m supposed to be, doing exactly what I was meant to do.

Wherever you are on your journey, I’m here for you.

I’m working determinedly behind the scenes to be here for you in a much bigger way… details to follow later this week!

In the meantime, I wanted to share with you this refreshing smoothie.

Orange Crush Smoothie

Dairy-free, Gluten-free, Raw

Serves 1

Ingredients:

  • 2 oranges, peel and pith removed
  • 1 cup almond milk
  • 1 teaspoon vanilla bean paste
  • 2-3 ice cubes (optional)
  • 1 teaspoon coconut oil

Directions:

  1. Toss oranges, almond milk, vanilla bean and ice in a blender. Blend until smooth.
  2. Place coconut oil in last and blend for additional 10 seconds. *Note – coconut oil may clump depending on temperature of ingredients. Don’t desire clumps? Omit ice, make sure ingredients are at room temperature and use coconut oil that is melted.
  3. Pour into large glass and enjoy.

 

Photo credit: My sister, Jenny Norris

Easy Coconut Yogurt & Granola Breakfast

December 9, 2015
coconut-yogurt-breakfast

Why is it that as the temperature drops (or in our case in NYC, fluctuates all over the place) and we roll into the holiday season, our schedules seem to get crazy busy? It is often during these times of hustle that I am reminded to slow down. Yes, there are gifts to buy and holiday parties to get to, but sometimes we just need to relax and enjoy the simple pleasures. That usually means starting my morning with something delicious.

Meet the Easy Coconut Yogurt & Granola Breakfast. It only takes a few simple ingredients and you’ve got yourself a breakfast that looks gourmet and tastes totally indulgent, but is healthy! It’s almost too beautiful to eat. Almost.

Easy Coconut Yogurt & Granola Breakfast

Vegan & Gluten-free

Serves 1

Ingredients:

  • 1/4 cup coconut yogurt or any other non-dairy yogurt
  • 1/2 banana, sliced
  • 1/4 cup gluten-free granola or musli
  • dried fruit, unsweetened – I used mango and raspberries (optional)

Directions:

  1. Place yogurt in serving dish and top with sliced banana, granola and dried fruit. Voila!

 

Photo credit: my sister, Jenny Norris

Eating Healthy On A Budget

September 23, 2015
eating-healthy-budget

Healthy eating doesn’t have to mean expensive. With a few tips and tricks, I’ll show you how to make healthy choices while staying within your budget.

1. Stay organized. You know the saying: Fail to plan, plan to fail. Whether your goal is weight loss or getting a healthy meal on the table for your family, thinking ahead can save you time, money and effort. Plan your meals ahead of time and write shopping lists. If you know you’ll be stuck late at work tomorrow, prep dinner ingredients and you’ll be far less tempted to order in or grab take-out. I make Sunday “prep day” for the week ahead.

2. Buy in bulk. Some of the healthiest foods are found in the bulk aisles, not to mention, that it saves you a ton of money! Read ingredients to make sure you’re not getting any additives. Some of my favorite healthy options from the bins are:

  • Lentils and split peas (make a tasty warm soup under $3)
  • Hemp seeds (super high in protein- add on top of cereal, salads, into smoothies)
  • Chia seeds (super high in protein and energy)
  • Oats (make your own oatmeal)
  • Raw nuts- almonds, walnuts, Brazil nuts

3. Skip convenience foods. Knowing you’re short on time, supermarkets cash in on pre-sliced veggies, boxed greens and pre-cooked – well, just about everything. Once I realized pre-prepped broccoli florets cost twice as much as organic broccoli heads, I decided saving a little time wasn’t worth spending a lot more money. What making foods from scratch demands in time often saves you in money. This requires a little effort up front, but then you’re set.

4. Cook once, eat twice (or more).

5. Buy locally and in season. Buying in season means fresher, more delicious, nutrient-denser, probably local, and most likely less expensive foods. Asparagus peaks in spring, while blueberries are ripest in summer. Learn which foods match with the season to boost your health, support local growers and save a few bucks in the bargain.

6. Buy frozen and stock up. Frozen foods eliminates the issue of having to toss out food items that have gone bad. You can buy weeks worth of frozen kale, berries and other favorites to store in your freezer, so you always have essentials for soups, shakes, stews and side dishes.

7. Load your plate with high-fiber foods. My number one nutrient for eating less: fiber, which delays gastric emptying, balances blood sugar, curbs cravings and makes you full faster. What’s not to love? Aim for two or three inexpensive, high-fiber foods at every meal. Excellent choices include avocado, legumes, nuts, seeds and leafy greens. My secret weapon to bypass seconds and reduce your dessert hankering: Stir a scoop of freshly ground flaxseed or a fiber-blend supplement powder into a tall glass of water 30 to 60 minutes before meals.

8. Learn the dirty dozen. In a perfect world, every food would be organic. Realistically, sometimes it becomes hard to justify spending three times for organic produce. That’s why you want to know the Dirty Dozen: you always want to buy these 12 most-contaminated foods organic. The “Clean 15” are your least contaminated foods, with few or no contaminants. If you’re going to buy non-organic, these are your best bets.