Too Busy? 10 Signs You Are Too Busy

Are you too busy?

Do you have way too many demands on your day and time?  Are you putting everyone else’s needs before yours? Do you feel like you put yourself on the back burner all the time?

Signs that You Are Too Busy

In the video below that I did Live on Facebook, I describe 10 signs that you really are too busy.  Watch and comment below if you can relate to any of these or most of them like I did a few years back.

There was a time in my life where I felt like the spinning plate lady in the circus.  I had so many things to juggle and keep going and I was afraid to drop any of them.  I hated that I couldn’t give my all to everything.  And it really wasn’t like me to let things slip.  But they did because I just couldn’t do everything.

The Tipping Point

The trick is to not get to that tipping point.  You  know, the point where you break down and cry. You just can’t take it anymore.

Instead, recognize that you have some of these signs and do something about it.  

What to Do….

Start saying NO.  

You can’t take more on, you have enough on your plate.


Push some tasks off to others at work.  Give some chores to your kids.  Hire someone to help with household chores (cleaning, laundry, meal prep).  It’s ok to have someone help you with tasks.  Save the really important areas for you, like quality time with your kids <3

Plan & Prioritize.  

Get into a habit of first thing each morning of planning out your day on paper or on your phone.  Don’t make the To Do List a brain dump of everything, rather make it a list of what you can reasonably get done in the day.  And then prioritize the items so to be sure you get the most important things done each day.  And don’t be afford to make 2 lists… one for work and one for your home/personal life.  Add some fun and exercise in there too!

Pop  over to my Facebook Page and say hi and get some other great tips on saving you time, working on yourself and enjoying life <3

Trader Joe – My 5 Go to Items

Trader Joe – My 5 Go to Items

Are you lucky to have a Trader Joe store near you?  For years I didn’t step foot in the one near us.  I just went to my regular grocery store and did all my shopping.  But now I go weekly and wanted to share Trader Go – My 5 Go to Items with you.

When I started to workout with a trainer, she offered a shopping trip to Trader Joe to introduce you healthy and yummy foods.  I took her up on her offer.  At first I found Trader Joe so so small and there weren’t many options.  For example, the cereal isle wasn’t half the isle.  Rather it was just a few boxes to select from and all Trader Joe brands.  Hum… I was used to a lot of selection.  I also noticed the produce was much smaller in area and a lot of the produce was pre-packaged so you really couldn’t pick and choose. 

I also found myself saying to my trainer as she pointed out new foods, “oh maybe my kids would try those.” She finally said to me, “Kathryn we are here for you.  We are finding healthier options for you.  If the kids eat it too, great.  But this is about you.”

This comment really struck me. Being the typical mom, I put everyone before me.  I need to learn that I deserve to have healthy foods; I deserved to have time to exercise; I deserve to feel good about myself.  No mommy guilt allowed for taking care of myself.

No More Mom Guilt

I encourage you to get rid of that mom guilty and spend time on taking care of yourself and doing things that make you happy.  If mom isn’t happy, then the family won’t be happy.

img_3207Check out the video above of the 5 items I buy every week when I go to Trader Joe.  And I eat these foods along with my family.Not only do I put half a banana in my Shakeologoy every morning, but my puppy Rex gets a bite of the banana too so he starts his day off healthy:)

Have a healthy & happy day,

<3 Kathryn



Gluten-Free Banana Bread


Gluten-Free Banana Bread

Do you love banana bread like I do?  With all the pumpkin stuff this month I thought I’d share a great Banana Bread recipe! For those of you who are or are trying to go Gluten Free, you’ll love this Banana Bread.  

As you might know one of my challenges is sugar!  But this recipe for Banana Bread is a great way to have a healthy and satisfying treat with no added sugar. The sweetness in this recipes comes from the bananas and pure maple syrup.

Gluten-Free Banana Bread

Total Time: 1 hr. 8 min.
Prep Time: 20 min.
Cooking Time: 48 min.
Yield: 12 servings, 1 slice each

1¼ cups almond flour
1¼ cups gluten-free all-purpose flour
1¼ cups old-fashioned rolled oats, gluten-free
½ tsp. sea salt (or Himalayan salt)
2 tsp. baking soda
¾ tsp. baking powder
½ tsp. ground cinnamon
6 large ripe bananas, mashed
1 tsp. pure vanilla extract
1 large egg, lightly beaten
3 Tbsp. extra-virgin organic coconut oil, melted
½ cup pure maple syrup
¼ cup unsweetened almond milk
Nonstick cooking spray

1. Preheat oven to 350° F.
2. Combine almond flour, flour, oats, salt, baking soda, baking powder, and cinnamon in a large bowl; mix well. Set aside.
3. Combine bananas, extract, egg, oil, maple syrup, and almond milk in a medium bowl; mix well.
4. Add flour mixture to egg mixture; mix until just blended.
5. Place batter in loaf pan that has been lightly coated with spray.
6. Bake for 43 to 48 minutes, or until toothpick inserted in the middle comes out clean.
7. Cool completely before slicing.

Gluten-Free Banana Bread Container Count:
1 Yellow
1 Blue
1 Purple
1 tsp

Drop me a comment below and let me know if you are going to give this Banana Bread recipe a try.  I’d love to hear if your family loves it as much as mine does.

Have a healthy & happy day!


Could this be Why You Have More Belly Fat?

insulin resistance

Insulin Resistance —> Belly Fat

There is a lot of buzz lately about Insulin Resistance. What does that really mean? What affects does it have on your body? Is it attributing to your belly fat?

First off don’t be alarmed. It does not mean Diabetes.

What is Insulin Resistance?

Insulin Resistance is the beginning of your body not dealing well with sugar and carbohydrates. When you have insulin resistance, your body’s cells have noticed an increase in sugar in the blood and increase the amount of insulin to transport it to cells that process it for energy. 

The problem lies with this vicious cycle …

Your body creates more insulin, actually too much of it
Your cells become resistant to it
This leads to more sugar in your blood stream 
This excess sugar gets changed to fat and is usually stored in your belly. 

Unless you reverse the insulin resistance, your body will keep going in this circle, and diabetes could develop. 

What can you do to combat Insulin Resistance?

There are a couple of things you can do right away if you have insulin resistance that will have lasting impact.  And these aren’t that hard to do and are part of a healthy lifestyle.  The first thing to do is to cut back on sugar and carbohydrates.  And the second thing you can do is weight training which can improve your body’s response to insulin.

Take a good look at what you eat for the next 3 days.  I suggest documenting it on your phone or on a piece of paper.  Count up how many servings of sugary foods and carbohydrates you have.  I know carbs can be one of my downfalls.  At my size (127 pounds) 2 – 3 servings of carbs is all my body needs each day.  I also try to eat them earlier in the day so my body has a better chance of using them all up before I sit down in the evening to relax and go to sleep.

As for the weight training, I’m a big proponent of us women doing weight training.  Not only can it help your body with the insulin resistance, but it has many other health benefits including

Increases the strength of connective tissue, muscles, and tendons

Burning more calories at rest with more muscle on us.

Increasing your bone density (which is a big deal as you age).

Shaping our bodies and building our self confidence.

Looking for Support and a Proven Plan to help you combat your insulin resistance or prevent it? Consider joining one of my women support groups where we follow a proven nutrition and exercise plan that uses weight training.  Find out more by clicking HERE.

Have a healthy & happy day!

<3 Kathryn

Healthy Protein Options to Help With Weight Loss

Healthy Protein Options to Help with Weight Loss

I’m eating clean and working out hard 5-6 times a week, but I’m not seeing results. Can you help me Kathryn?

This is a question I receive yesterday from one of my Facebook followers.  I know how frustrating it can be to lose the weight.  And this lady is doing what she has been told.  Eat healthy and exercise.  It’s not her fault that she isn’t seeing the scale change or feeling changes in her body.

I answer this question in the video below.

Weight Loss is a Mystery!

Weight loss can seem like a mystery sometimes.  When I took a look at this particular lady’s food log for 5 days I noticed that her food portions where not in balance.  The biggest thing that stuck out me what that she wasn’t getting enough protein in her body every day.

Why You Need Protein

Your body uses protein to build and repair tissue. You need it to make enzymes, hormones, and other body chemicals. It is an important building block of bones, muscles, cartilage, skin, and blood.

Sources of Protein

When we think of protein, we typically think of chicken, beef, and fish.  And many of us get tired of eating that much of these protein sources or prefer something else.  Below is a list of some other alternative sources of protein, along with the amount of protein it has.

Soybeans, 18 grams/cup

Chia Seeds, 4.7 grams/ounce

Avocado, 4.5 grams/cup

Cottage Cheese, 25 grams/cup

Artichoke, 4.2 grams each

Seaweed, 2 – 6 grams/100 grams

Pumpin Seeds, 12 grams/cup

Peas, 8 grams/cup

Soy Cake, 34 grams/cup

Buckwheat Soba Noodles, 6 grams/cup

Quinoa, 8 grams/cup

Sun Dried Tomatoes, 8 grams/cup

How Much Protein Do I Need

That really depends on your goals and your current weight. But anywhere from 4 – 6 servings a day.  Roughly one serving is 3/4 of cup.  However, this too can depend on what protein you are eating.

Need Help or Have Questions?

If you need some help with your weight loss or nutrition, feel free to contact me with this link:

And be sure to follow me on Facebook where I offer a lot of free tips, exercise, recipes, and motivation.  And I even do some Live Facebook Videos where you can ask me questions.