“Ask the Coaches” Nutrition Series: Coach Katie

 In Ask the Coaches Nutrition Series, Improve your Nutrition, Nutrition
  1. What does “healthy eating” look like to you? Why do you define it this way?

I think healthy eating is when you take in nutrients to support the body’s growth and function. I believe this because whenever I am focused on the quality of the food and nutrients it is supplying me with, not only do I feel physically healthier, I am mentally healthier as well.

  1. What changes have you made to your eating habits & nutrition in 2018 and why?

I haven’t made any permanent changes. I have experimented with removing dairy and switching to a lower carbohydrate diet to see how my body responds to each. I found positives and negatives with each, but ultimately didn’t feel significantly better either way. One thing that I have really focused on is my water intake. I give myself a water goal everyday to hit. I feel much better when staying on task with my water goals and my skin has cleared up a lot as well.

  1. Do you struggle with a certain aspect of nutrition? What kind of strategies do you use to combat that struggle?

I struggle with portion control because I really just want to eat ALL the food if I’m being honest. To keep my intake under control, I try to make smaller portions at one time, or I put the extra food in tupperware before I even eat my meal.

  1. Do you have a favorite meal to make? Share the recipe!



  • 3 Chicken thighs, raw skinless boneless


  • 1 tbsp Garlic
  • 1/2 tsp Ginger, ground
  • 1/2 Green bell pepper, medium
  • 1 tbsp Green onions
  • 1/4 White onion, medium


  • 1/2 tbsp Chili garlic sauce

Baking & Spices

  • 1 Salt + pepper
  • 1 tbsp Sesame seeds

Oils & Vinegars

  • 2 tbsp Coconut oil
  • 1 tbsp Rice wine vinegar
  • 1 tbsp Sesame oil

Nuts & Seeds

  • 1/4 cup Cashews, raw


  • 1 1/2 tbsp Liquid aminos


  1. Heat a pan over low heat and toast the cashews for 8 minutes or until they start to lightly brown and become fragrant. Remove and set aside.
  2. Dice chicken thighs into 1 inch chunks. Cut onion and pepper into equally large chunks.
  3. Increase heat to high and add coconut oil to pan.
  4. Once oil is up to temperature, add in the chicken thighs and allow them to cook through(about 5 minutes).
  5. Once the chicken is fully cooked. Add in the pepper, onions, garlic, chili garlic sauce and seasonings (ginger, salt, pepper). Allow to cook on high for 2-3 minutes.
  6. Add liquid aminos, rice wine vinegar, and cashews. Cook on high and allow the liquid to reduce down until it is a sticky consistency. There should not be excess liquid in the pan upon completing cooking.
  7. Serve in a bowl, top with sesame seeds and drizzle with sesame oil. Enjoy!What is the most helpful piece of nutrition advice you can pass along to others?

  5. What is the most helpful piece of nutrition advice you can pass along to others? 

I love knowing how to build a well-rounded, nutrient-dense plate at every meal. Knowing this has helped me let go of any anxiety I use to feel about going out to eat or attending a party where I know there will be lots of options that won’t necessarily benefit my health. I am someone who really likes to control my situation, so having this knowledge is so empowering for me.

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