Welcome to my community

So nice to meet you!

Hello friends, my name is Katie and I’m so blessed to have you here!

I am a passionate human being that loves community, relationships, and whole body wellness. 🌱

I am a certified holistic health coach that gets way too excited to teach others how to create a balance so they can live their best + healthiest lives!

I walk you through creating easy lifestyle change all while healing gut imbalances.

Thanks for stopping by, I hope you experience a lil bit of my heart. 🖤

8 Ways to relieve chronic stress

Ways to activate the rest response in your body so you can heal

The culture we live in doesn’t set us up for success in the stress area. It’s important to be mindful and slow down to allow your body to heal. Here are some ways you can do that!


Be careful what you fill your mind with. Think before you consume whether it be your intake of food, what you watch, read, listen to and spend your time doing. You can even be mindful with how you treat others. Remember that even the small things can have a big impact on your life, whether it be stressful or restful. Pay attention to how they affect you, and how you feel. Always ask yourself the why. Is what you’re doing worth it in the long run, or will it just end up making you feel worse?

Mindful Eating Journal


We don’t notice how fast our lives are actually going while we’re in the moment. Before we know it, we have a stress build up but we were going too fast to notice. Breathe, pray, release the tension in your jaw and shoulders, notice when you rush, and take a minute to pause. The culture we live in is telling us that we must always rush, that we need to move from one thing to the next and everything requires a quick fix. Things take time and so does healing. Slow down, notice your rushed actions and take a moment to focus on what’s actually important.


When you are in a chronic stress state, your body has a hard time processing what you feed it. It can’t draw out nutrients when it is in a fight or flight response, and the immune system is already triggered. In turn, stress levels are raised even higher. You can be careful not to trigger the immune response by watching inflammatory food intake like sugar and processed foods, caffeine consumption, and replacing with things like water, and highly nutritious, anti-inflammatory foods (think plant based!).


Spend time alone and remove distractions like social media, constant noise and amusement. These things can take us away from the moment and the little things. Release tension and breathe slow. Activate the parasympathetic nervous system so your body can focus on rest and digest rather than fight and flight.


Gratitude can help you sleep better, be more resilient when it comes to mental or physical stress, build strong relationships, and keep you generally happier. Being happy and grateful contributes to whole body health and wellness. Prayer is having faith and getting your strength from God who provides it. Pray, knowing and trusting the Creator holds your life in his hands and loves you with an everlasting love.


Never underestimate a good night’s rest and the powerful affects it has on the body. Sleep is essential for repair and detoxification. If your body isn’t getting adequate sleep then stress levels will continue to rise and you will put yourself into an extreme exhaustive state where you will be forced to sleep and rest but not before harmful damage has been done.


There are plenty of toxins in this world that we live in and it would be next to impossible to remove all of them. But make the effort to avoid and remove them and your body will thank you. Toxins increase the stress response and put a lot of wear and tear on the body. Environmental toxins can be chemicals, mold, pollutants, fluoride, plastics and heavy metals.


Each individual is beautifully different in their own ways. We all have our own hobbies and things that help us relieve our stress. Do what you know relaxes you! It can be exercise, dancing, art, music, walking, watching a sunset, spending time with people you love, laughing. Ultimately, listen to your body when it’s stressed and do what you know will help you heal.


Eating a strict diet is difficult when you have no idea where to start. It was for me.

In 2019 I made a drastic jump into the paleo world. I was struggling with my health big time and I just felt like nothing was working. I always knew food played a big role in health, but I had no idea to what extent or what kinds of food were nourishing and what weren’t. I knew I had to change something, but I just wasn’t sure what. I ate pretty healthy, although I did have a big, sweet-tooth and pizza was my weakness. But I always ate the ‘healthier’ versions of those foods so I shouldn’t have been struggling the way I was right?! Wrong. Little did I know the things marketed as healthy/ organic on the grocery store shelf were highly processed and teeming with fillers, empty carbs, and sugar.

When I finally made the leap into Paleo, I had no idea what I was doing. I read a few things here and there and it sounded like there were lots of veggies, so I gave it a go. I actually did a somewhat modified version of paleo; cold turkey was my way of getting started so going completely AIP (autoimmune paleo) was my starting point.

Paleo is a lifestyle rather than just a diet which is something I was unaware of at first. I didn’t know the ins and outs and I definitely didn’t know what to eat that was quick and easy. Everything had to be made from scratch because I didn’t trust any packaged food at all.

This led to a problem for me. As my schedule got busier and busier, I had less and less time to cook my own food. I found myself on the run reaching for anything I could in the moment, but leftovers ain’t easy in the car lol!

Over time, I adapted and researched, and tried new things. I found what worked for me and what didn’t. It wasn’t always easy, especially when it felt like I was the only one on this new path.

There are a few brands out there that I will always be grateful for. Brands that I have found to be staples in my kitchen and brands that are friendly to and support the paleo lifestyle!

Siete Foods

Highly recommended for all your Mexican food cravings! Siete is completely grain free and paleo friendly, but tastes like the foods you grew up eating. The fuego chips are my personal fav but I use the cassava tortillas almost every day for tacos, quesadillas, wraps, you name it!

Check out their insta!

Simple Mills

Simple food, simple nutrition. All of their ingredients are easy to read because they believe ‘if you don’t recognize an ingredient, chances are your body won’t either. Their crackers go amazingly with cheese and fruit or dipped in hummus. They fit perfectly on a charcuterie board and they taste better than a regular gluten filled cracker! Once you start you can’t stop.

Check out their insta!

Base Culture

Base Culture’s commitment to you is ‘grain free, gluten free, and pure paleo’. I love that you don’t have to worry about what’s in the ingredients because you know for sure it fits your lifestyle. And did I mention their products taste INCREDIBLE. You don’t have to say goodbye to sandwiches forever because their seed bread is the perfect substitute. And don’t even get me started on the brownies!!!

Check out their insta!