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xx, Kati

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10 Tips for Overwhelmed Moms to Cope Better With Anxiety

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10 Things I'm Obsessed With Friday

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Let’s be friends!

Come join me on insta and get a look into my plant-based eating & mindful living #momlife.

@katiobrienhealth

SWEET or SAVORY!?! 🍌🥔
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I love a good savory breakfast, but lately, I’m all about this sweet, delicious sweet potato, banana, nut better & cinnamon combo 🤤It’s SO good. If you haven’t tried it, what are you waiting for!?
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Tell me - are you team sweet or savory for breakfast!?

Friday nights are for: takeout, pizza, or LEFTOVERS.
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Yup, that’s right. I’m all about keeping things simple on a Friday night. It’s pretty much a given that I’m a) not cooking and b) eating something delicious & easy!
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So tonight is all about last nights dinner leftovers. Which I’m #notmadaboutit because it was TOO good.
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Pictured: steamed zucchini, carrots & summer squash + @hotforfood #Vegan Mac & Cheese 🧀
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What’s your goto meal on a #FridayNight !?

These two.
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Beyond excited to spend the whole summer with them. ☀️ Even if they will most likely drive me crazy 😜 #schoolsoutforsummer

EMOTIONAL HUNGER VS PHYSICAL HUNGER
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Do you know the difference? It’s SO easy to intellectually understand the difference, but to TRULY be in tune with your body and KNOW the difference can be life changing!!
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Emotional hunger means you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you feel instead of what your body needs.
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Ex. eating from boredom or to soothe anxious or sad feelings
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Whereas physical hunger means you eat when your body signals to you that you are in fact, hungry. And it means that you stop eating when you are satisfied and before you are uncomfortably full. 💗
Ex. stomach growls & gets that hollow hungry sensation or your body feels weak and energy goes down.
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In my health coaching practice, I help women learn to truly tell the difference between EMOTIONAL hunger and PHYSICAL hunger.
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Together, we come up with a plan to help you keep identifying the difference so you can have food freedom, natural weight loss, and increased energy. If you think you may be engaging in emotional eating & you want a free 30 day roadmap to change it, then head to the link in my bio & schedule a time to talk with me

5 ways to NOURISH yourself that DOESN’T involve food:
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Relationships💏Seek out and nurture relationships with friends and lovers that make you feel good about yourself and say goodbye to the ones that drain your energy.
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Environment🌳Remember that your environment affects your mood and energy. So if you are stuck in an office all day staring at a wall, it’s time to kick off your shoes and run wild through a park so you can feel sunshine on your back and breeze on your skin.
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Connections👯‍♀️We spend so much of our time alone at our computers or behind high walls and yet it’s so important for our spirits to make connections with others. So join a club or an online Meetup and make new connections!
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Sleep😴 There is no way around it—there is just nothing quite like sleep to rejuvenate your body and restore your entire system to better functioning.
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Movement 🏃🏻‍♀️Movement sparks your endorphins, which make you feel energized and excited and keeps the oxygen circulating through your system, so you can feel refreshed and alive.
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Now tell me in the comments below, how are you planning to nourish yourself today? I’ll go first....

HOW TO TRICK YOUR HUSBAND (OR KIDS) INTO EATING A PLANT-BASED MEAL
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1️⃣Make a delicious, comforting recipe by @hotforfood like this one ☝️ Google ‘Vegan Asian Chicken Noodle Salad’ and make it ASAP
2️⃣Use @gardein Chicken Nuggets or @beyondmeat Burgers or Sausage & see if he notices the difference
3️⃣Tasty homemade sauces & dressings make ALL the difference. Seriously. Don’t underestimate the power of adding familiar FLAVORS to those veggies.
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TBH my husband totally knew these weren’t “real” chicken nuggets and let me tell you, he totally loved every last bite!! #momwin
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[side note: these faux meats aren’t necessarily healthy, but they sure are great once and awhile!]

I’m often asked, “What is Mindful Eating?”
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💚Mindful eating is eating with attention & attention.
💚It’s eating slowly, without distractions.
💚It’s eating with all of your senses & chewing thoroughly.
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BUT it’s also...
💚Eating a DONUT with full enjoyment & without guilt.
💚It’s intentionally choosing to get take out to save time & your SANITY.
💚It’s focusing on abundance over restriction and deprivation.
💚It’s a constant daily practice. It’s NOT a destination.
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Have you tried mindful eating?
Also, how good do these #vegan strawberry donuts look!?! 🍩🤤😍

I mean, #amirightladies !? Although, I’m pretty sure my husband needs to work on his tolerating skills 🤔 #sorryforwhatisaidwheniwashungry

MY WHY🥬🍓🍇🍋🍊
4 years ago, the day of my daughter’s 7th birthday, I got a call that changed my life forever.
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As I rushed around getting last minute supplies for the party, I noticed I had over 10 missed calls family members. I instantly knew something was wrong.
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My dad had went into sudden cardiac arrest and nearly died. He was put in a coma & for many days we sat around the hospital wondering if he’d make it, have brain damage, or ever be able to live a normal life.
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It was one of the most terrifying experiences, but it turned out that I was one of the “lucky” ones. By some miracle, my father made a full recovery after weeks of rehabilitation.
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The thing is you can learn a lot from a near death experience of someone you love.
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I learned that sudden cardiac arrest is fatal in 95% of cases, and many families would NOT be as lucky as mine.
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I learned that heart disease, stroke, diabetes, and many other chronic illnesses are PREVENTABLE (and sometimes reversible) through diet and lifestyle.
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I learned that when life gets hard and shit hits the fan your family and close friends are all that really matters.
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I also learned that life is WAY too short to spend it worrying, living in fear, and not doing what you truly want to do.
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So I quit my job, went back to school, started a business, and now try to help as many people as possible to live a healthier lifestyle. When I say that almost losing my dad changed my life, I mean it. And I don’t want you to have to experience what I went through (or worse) before you start taking care of your health and living a life you truly desire.
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So please, eat your fruits & vegetables. Move your body daily. Spend time with loved ones. And do what you love, even if it scares you.💚 (this was the photo taken the day my dad came home from the hospital👨‍👩‍👧‍👦)

How to throw a meal together in minutes:
🥦Use frozen or precut veggies⠀
🥔Use canned beans or legumes (low sodium)
🍚Use frozen brown rice
🍠Use a microwaveable steamer to steam potatoes or other veggies
🍅Top with your favorite sauce, salsa, seasonings, or simply a little lemon juice, sea salt & nutritional yeast👌🏼
🥗 Try to incorporate lots of veggies, protein, a little healthy fat, and fiber-filled carbohydrates (potatoes, rice, beans, quinoa)
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Above 🍝👆🏼 I used already prepared zucchini noodles, steamed green beans in microwave, topped with my fav @raoshomemade sauce, and some cashew, nutritional yeast parm. Not pictured was a slice of sprouted whole grain bread for dipping! Eating healthy & #plantbased doesn’t have to be complicated!

A #Plant-based salad that even your meat lover husband will love:
🥬 Romaine lettuce
🍅 Diced tomato
🥒 Diced cucumber
🍔 @beyondmeat Burger grilled in BBQ sauce
🧀 @violife_foods #vegan Feta
🍋 a little lemon juice & pink salt
Totally satisfying & #delicious 🥗
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I’m constantly surprised by all of the amazing Plant-Based products now. Have you tried #beyondmeat or #violife yet?? If not, I highly recommend!!

Happy FRYday 🍟 I’m about to eat these yummy 🥔 & enjoy this long weekend with the fam away from technology!! What’s everyone up to this weekend?? (Ps. These were way better than yesterday’s Wendy’s 🙄)

When do you feel the most FREE?
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Is it surrounded by love, friends, and family?
Maybe it's when you're cooking, running, or reading a great novel.
Or is it when you're walking through nature, learning something new, or traveling the world?
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Freedom is one of my core values & I’m always looking for ways to feel more free in my everyday life.
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Today, I felt so free as I played with my son before he went off to school.
I wasn’t worried about my to do list or having to rush off to work. I simply got to be present and enjoy this beautiful morning with one of my favorite little dudes.
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So today, find a way to do something that makes you feel free & fully enjoy the present moment!

EAT TO FEEL GOOD 💃🏻
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I used to eat for a lot of reasons...
Because I was bored 😐
Because I was lonely, sad, mad 😠
Because I was procrastinating or avoiding something important 🤔
Because I wanted to celebrate or socialize 🎉 ✖️
Now I eat for FUEL and to feel good. Sure, sometimes I’ll eat for other reasons, but my body definitely notices the difference 🤢 ✖️
Sometimes when I get waaay off track (like recently) or at the start of a new season (hello summer 👋), I’ll do my 14 Day Mind Body Reset program. It’s basically 14 days of nourishing Whole Foods, cleanse enhancing activities, & lots of self-care to get back to feeling my absolute best! ✖️
If you want to learn more about my Reset program & see if it’s the right fit for you head to my stories or the #linkinbio now!

I’m all about eating whole, real foods & daily movement, but this is SO true.
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After working with many clients, I’ve come to learn that their food or health issues are way more of a mind or heart issue. Digging deep & helping them overcome these struggles is one of my favorite things to do.
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If you’re feeling stuck trying to lose weight, gain energy, or improve your overall health, then you MUST take a look at your head & heart.
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And if you already know that your head & heart could use some extra attention, here are a few ideas for you to try:
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💗Talk to a friend, a coach, or a therapist.
💗Meditate, read, or journal.
💗Prioritize your close relationships & make new connections.
💗Practice daily gratitude & self-care.
💗Try new things & continue to learn and grow.
💗Laugh, play, & have FUN.
💗Do things that light you up nourish your soul ✨
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Are you dealing with the shit going on in your head & heart? Or just numbing & scrolling? 🤔

My diet and lifestyle are always evolving.
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As I tune in and listen to my body, I have been pulled more and more towards beautiful plant foods that make me feel good & give me energy.
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The more connected I am to my body the more I want to nourish it from a place of self-love & self-care.
I spent years being disconnected from my body & from the food I was putting in it. I made food choices based on convenience, the current diet I was on, or as a way to numb my feelings.
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I’ve invested years of learning and researching holistic health, nutrition, and wellness to help myself and others. But the most impactful thing I’ve learned has been tuning into MY body and listening to what it wants. 🍅
Recently, I was feeling called to re-evaluate the foods I was putting into my body. While I was still eating a lot of healthy plant-based foods, I had noticed a lot more processed and convenience foods creeping back into my diet. While I’m all for #balance and #moderation if that feels good for you, I knew I hadn’t been feeling my best and it was time to make some changes.
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So I’m back to fueling up on lots of fruits & veggies!! And my message to you is that if you aren’t feeling your best - ask your body what it wants & needs! Tune in and take the time to connect. Does it REALLY want that chocolate chip cookie or is that just a way for you to numb out? Truly listening to your body is an on-going practice and if you need help, head to the link in my bio to learn more!🍌🥬🍉🥦🍓🌽🍇

Actually the birthday boy requested tacos & of course, I could not disappoint 💁🏻‍♀️ Drop a 🌮 if you’re kinda obsessed with them too!! #tacosarelife

What are your GUILTY pleasure? Recently I was on my BFF’s @bridgieloopsscoop podcast & she asked me this question. I thought it’d be fun to share here & hear yours. I’ll go first:
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♥️Reality tv - especially @vanderpumprules_ @bravo_rhony @bravorhobh ♥️Flamin’ Hot Cheetos
♥️Nerds rope
♥️Rom coms, lifetime movies, & ALL Christmas movies
♥️Not wearing a bra ALL day
♥️PIZZA - and not always on cauliflower crust, vegan cheese & veggies like this one ☝️
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Now, please don’t leave me hanging. Share below a few of your guilty pleasures!!!

When it comes to healthy eating INTENTION is everything.
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I often have to remind my clients that it’s not just about the macros or caloric intake.
So when you sit down to eat - what is your intention?
Are you eating because you are hungry?
To satisfy an unmet desire?
To gain more energy?
To punish yourself?
Or simply for enjoyment and pleasure?
What is your intention?
Before you eat, pause & think about WHY you are eating right now.
This is one of the first steps in learning how to become a more mindful eater.
Because really, no matter what you are eating, being AWARE & knowing your intention is so important to reaching your goals.
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So I’d love to know, do you practice mindful eating? Why or why not? Comment 🍓 below if you do & love it!