Author Archives: Katie Mae

Boats and Meatballs.

Confession: I may or may not have been watching Stepbrothers for the millionth time as I wrote this article and considered naming it Boats and Hoes for obvious reasons. Who else loves that part in the movie? Hopefully not just me!

I’ve been doing a lot of experimenting this past few months with recipes and the concept of going vegan, but it hasn’t stuck yet. It all started a few months ago when I accidentally caught a documentary about the treatment of chickens. After that I decided not omit chickens as a protein source and haven’t had any since. I haven’t given up steak or burgers yet, though I am hoping at some point I get there, too. Baby steps…..your girl is a carnivore, remember?????

I have found some great substitutes for meat that I have been enjoying quite a bit, one of those being the meatless meatballs you can find in the grocery section of Aldi. Last week I had them with spaghetti squash pasta, and this week I decided to make a meatball zucchini boat. We all know how much I love a zucchini boat…they are so versatile and a great way to use veggies as a base!

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This recipe was super simple and delicious so I had to share!

Katie’s Meatball Zucchini Boats

Ingredients:
-Meatballs (you can use the meatless meatballs I used or make your own, it doesn’t matter!)
-Zucchini
-Mozzarella Cheese
-Sauce
-Fresh Parsley

I’m not including an amount because it depends how many you want to make or eat in a serving!

Step 1: Preheat oven to 350 degrees.

Step 2: Cut zucchini in half lengthwise, then hollow out inside of zucchini. I recommend saving the innards to make zucchini brownies or muffins!

Step 3: Place zucchini in a dish drizzled with olive oil and Italian Seasoning (You can omit this step if you prefer). Bake for 15 minutes until zucchini is mostly tender. Remove from oven, changing settings in oven from BAKE to BROIL.

Step 4: Mix meatballs if making your own or prepare them if purchased store bought. Once fully cooked, place meatballs in hollowed out zucchini boats.

Step 5: Pour sauce or purchased marinara around the meatballs. You can also mix with meatballs before filling boats if you prefer.

Step 6: Top with mozzarella cheese and broil for about 5 minutes. Garnish with fresh parsley and serve!

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I’m back, bitches!!!

What a hiatus, eh?????

I haven’t posted on my blog since February!!!! But……it’s been for a very good reason. I’M ABOUT TO PUBLISH MY FIRST BOOK!!!! Yeah, you read that right, my first book! Because of that I have been spending all my free time writing and proofing and rewriting and all the fun that goes into writing a book. I cannot tell you how excited I am for it to be finished and out there for the masses.

So my apologies, blog and blog subscribers….that’s why I have been MIA, but do not worry! I AM BACK and will be coming at you with lots of fun recipes and reads here in the near future!

Katie Kramer's Headshots

Tots, tots, tots tots tots, tots!

Everybodyyyyyyyyyyyyyy!

Ok, no one else likes replacing “Shots” in LMFAO’s hit with “tots” other than me? That’s ok….no shame here!

When I shared my meal prep for the week on my Instagram (follow me HERE ), my inbox blew up with questions asking for the recipe for my Broccoli Tots. Ask and you shall receive!

These tots are something I have been making for ages, and they are so incredibly simple….not to mention they are made up of only FOUR ingredients!

Katie’s Broccoli Tots
Ingredients:
-3 cups fresh broccoli florets, chopped fine
-1/4 tsp garlic powder
-1 cup shredded sharp cheddar cheese
-1 egg

To make:

Place chopped broccoli florets in a microwave safe bowl and cover with a piece of Saran Wrap. Poke a few holes in wrap to allow steam to pass through. Microwave for about four minutes.

Remove broccoli from microwave and squeeze out excess water (be careful here….broccoli will be hot). Add the remaining ingredients, then form small tot like shapes, placing on a prepared baking sheet. Bake for about 20 minutes at 450 degrees.

A few tips:

**You do not have to squeeze the excess water out. Do this only if you prefer a crispier texture.

**I recommend using a Silpat in place of parchment paper or just plain cooking spray.

**You can use any cheese you like. These are very good with mozzarella as well.

ENJOY!!!!!

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Rise.

Guys….I did it. I finally freaking did it.

I got a tattoo.

When I starting talking about going to get it and arranging the appointment, many of the people in my life were shocked. I’ve never really had a connection with anything that was strong enough for me to commit to a lifetime tattoo, and while I love them on other people, never really thought I would be a fan of them myself. Yet here I am, joining the club of tatted females.

To be honest with you all, the tattoo I ended up getting was one I have been wanting to get since I lost my dad in November 2015. Shortly after he died I stumbled across this picture and thought that it would be a perfect tattoo for me. I kept in on the camera roll of my phone and looked at it pretty much daily.

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I shared on facebook, but for those not connected to me there, Rise has been my word of the year ever since January 1, 2016 hit. I never shared much about the word, but it was the one I kept going back to and what motivated me. Choosing a word for your year has a purpose: to help you face each day with resolve, make decisions, and keep you centered. Rise was and is my word, and Still I Rise is my phrase.  I have LIVED this phrase every  day, and it has become who I am.

When I lost my dad unexpectedly in November 2015, I was devastated and became severely depressed. Did I allow myself to stay down? No. I chose to RISE.

Throughout that time and since I have been battling additional forms of grief stemming from losing animals that I loved more than words could say to mourning the loss of my grandmothers to being forced to deal with some challenging personal situations that have made me question everything. Have I stayed down? No. I have chosen to RISE.

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I did it!

I WILL CONTINUE TO RISE EVERY SINGLE TIME I GET KNOCKED DOWN.

I have been knocked down more times that I can count, yet still I rise. Knock me down seven times, this girl will get up eight. And each time I get up believe me when I say I get up FASTER, STRONGER, MORE FOCUSED, and MORE RESILIENT THAN EVER.

My dad taught me that life was 10% what happens to you and 90% how you react to it. So here I am, freshly inked with the reminder that I have the CHOICE and the OPPORTUNITY every single day to not sit around and lick my wounds, but instead bandage them up and live a life that would make my loved ones proud. This tattoo symbolizes so much for me. This tattoo reminds me I always have to get back up, regardless of how devastating the fall.

So finally….after thinking about it nonstop, I made an appointment at a tattoo shop where a high school friend worked, made the hour drive, and got a tattoo. I am beyond thrilled with it, and no, it didn’t hurt. Yes, I already want others.

Remember, you always have the opportunity to rise. It’s just making the decision if you accept the challenge or not.

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Enjoy these muffin tops!

Happy New Year, guys! I hope you had a great end to 2018 and that 2019 is off to a killer start for you!

I don’t know about everyone else, but I am happy to be at this point in my calendar. The last month of the year always have me hiding in my turtle shell and reverting to a someone introverted human being. Luckily, that only lasts the time frame between Thanksgiving and New Year’s Day. I’ve been working on lots of behind the scenes projects, mostly my book which will publish sooner than later. I can’t wait to share with you guys! That has kept me busy while I was under the radar.

Many of you have shared how much you love when I share recipes, so I am going to do my best to share even more with you this year, starting with this healthy and delicious muffin recipe! It is one I love making when I am entertaining guests or family because they are so good and no one knows they are healthy (shhhh….don’t tell them).

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Look at that beautiful muffin top. 

Katie’s Healthy Banana Muffins

Ingredients:
-1 1/2 cup whole wheat flour
-1 tsp baking soda
-1/4 tsp salt
-3 bananas (the riper the better)
-1 tbl vanilla
-1 tbl coconut oil (melted)
-1 egg
-1/2 cup plain greek yogurt
-1 tbl almond or soy milk
-1/4 cup honey (pure)
-1/2 cup chocolate chips (Enjoy Life is the brand I use)

Whisk the flour, baking soda, and salt together. Set aside. Blend all other ingredients together (you can even mix them all in a blender to make it easy). Blend the wet and dry ingredients together, then fold in the chocolate chips. Bake for 20-25 minutes at 350 degrees!

If you are one of my clients following one of my meal plans, one muffin equates to 1 yellow, 1/4 purple, and 1 tsp. Sometimes I use blueberries in place of the chocolate chips and that changes the purple count to 1.

Enjoy!

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Sleigh the Holidays

The holidays are in full swing, and you know what that means….

The season where elastic waist pants are celebrated because we want to eat alllll the things in comfort, right???!!!!!

You guys all know me….I love to eat, and I don’t like missing out on the wonderful foods associated with the holidays, yet I refuse to fall victim to the dreaded holiday weight gain. So how do I manage to still indulge at Christmas celebrations and stay on track? Here are some of my tips to sleigh the holiday season (see what I did there…..hehhehe).

1. Schedule your workouts. I know that may sound silly, but the holidays can be crazy. Brunches here, dinners there, Christmas Caroling, tree lighting, etc…. Review your schedule prior to each week to know what your schedule looks like and schedule in that workout. Make it a priority to get it done. My workouts are a non-negotiable for me. I will not miss them, especially since I know I will be eating a lot. That balance is important to me.

2. Don’t set lofty goals over the holidays. I know, I know….this probably isn’t something you are used to hearing from me. If weight loss is your goal, don’t focus on it during the holiday season. Focus instead on making healthier choices and creating habits that will allow you to be more focused on weight loss goals once you get past the holiday season. These goals could be to just getting in that workout every day or starting to pay attention to the portion sizes of what you are eating.

3. Drink lots of water. Water is your best friend when you are working on getting healthier because it helps you feel fuller longer. Try to drink half your bodyweight in ounces of water each day. Struggle with water? There are lots of great tools out there to help you. I love my Hidrate Spark water bottle because it lights up and syncs with my phone, letting me know when I am not drinking enough. You can grab one HERE.

4. Make five minutes of alone time a priority each day. Many people get overwhelmed with the holidays and the stress that surrounds them. Take at least five minutes each day where you can sit in peace and quiet and decompress from the day. For me, this time happens in the morning with a hot cup of coffee, the Christmas tree lights on, and a soft blanket. No tv, no phone, just me enjoying the peace and quiet. If my day is crazy, I will sneak in an extra five in the evening. This time may take place for you in a bubble bath, by a fire….whatever makes you feel calm.

5.  Make a plate….don’t linger by food. Snacking can do you in over the holidays. Instead of lingering by the spinach artichoke dip that you know you could demolish by yourself, make a small plate and leave the area where the food is placed. This will avoid the constant snacking and also losing track of what you eat. It is easy to “graze” as you talk and catch up with family and friends….and before you know it you will have eaten way more than you wanted. Be aware of the food choices you are making.

6. Focus on portion sizes. There is nothing wrong with eating the holiday foods you love, but eating them in excess can be detrimental. If you want to enjoy something that isn’t the most healthy of options, have a very small amount so you are satisfied and move onto something else on your plate.

7. Make healthier options if you are responsible for bringing a dish. If you are attending a potluck or holiday gathering where you are bringing your own food, make something healthier so you know you can at least count on one healthy option. If you don’t have to make something, always have some healthy snacks in your bag just in case.

8. Enjoy the things you love. Yes, eat the things. The cookies, the pasta, the appetizers….but refer back to #5 and #6.  Do NOT feel guilty for eating things that you like or that are special holiday traditions. All in moderation, my friends.

9. Drink in moderation. If you are someone who loves alcohol, opt for healthier alcoholic drinks, like red wine, white sangria, basic bloody marys, vodka seltzer. Try to drink a glass of water between alcoholic beverages to remain hydrated and also to feel fuller.

10. Wear jeans. Yes, you heard me right. The Queen of Leggings is telling you to NOT wear the elastic waist pants and instead choose something that buttons up, like jeans or dress pants. If you do, you will feel the discomfort if you start to overeat. No one likes feeling like a busted can of biscuits. No one.

Let’s sleigh this holiday season and make choices that make us feel good and set us up for success!

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DIY Wood Accent Wall

Happy almost December, friends!

WTF happened to November (other than flying by)??? In my world, that is okay…..we all know I am not a fan of the month and anxiously look forward to getting past the holidays. Still, I hope you had a good Thanksgiving!

I have been working on a lot behind the scenes, and when I say a lot, trust me…..it’s A LOT. My biggest focus has been getting my book finished up for publication, but I’ve had a lot going on with my business (good stuff….our team is kicking some serious butt) and personally. I could use some extra hours in the day every day, and I know I’m not alone with that statement.

In the mix of all of my craziness, I decided I really wanted to focus on doing some projects around the house and finally finishing all the interior design. Since moving in a little over two years ago, there are a few rooms I hadn’t truly decorated or paid attention to, and my goal is to get them done asap. One of these rooms was the great room, which is located to the left of the foyer, meaning this space is one you see immediately when you enter the house. I had taken forever to pick out the blue velvet furniture for the space and knew I wanted the room to be a mix of blues, white, grays, and silver, but I had one big problem with the room: the huge wall that your eye went to as soon as you walked in the house.

I knew I did not want to have a flatscreen in that room, nor did I want to do a large gallery wall of photos or anything like that, so I was torn with what to do with that space. One day while spending an excessive amount of time on Pinterest, I came across a tutorial and pics of a DIY project that I felt would be perfect for that wall. Ironically, a few days later a few of my friends ended up doing a similar wall in their home, only in a deep blue color. I shared the idea with my mom, and we decided to do it when we had time.

This weekend we FINALLY got around to getting our DIY on, and I couldn’t be happier with the result. Here is a look at the wall before we did anything to it. We had already painted the wall white to make it pop once the wood detail was added (the rest of the room is a light grayish color).

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My mom and friend Lori measuring

This wall project cost me less than $100 to do and requires minimal supplies. Here’s what we used:

-Trim boards (purchased at Home Depot)
-Nail Gun and nails
-Saw (we used some fancy electric one that my uncle owned)
-Paint (The color we used was Behr Satin Polar Bear)

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When your friend is an engineer, you rely on her expertise!

Basically all you are doing is creating a grid with the trim pieces you have cut to fit your wall. The sizing of your grid depends on you. I have seen some that are smaller squares, while others have been larger more rectangular types. I did attempt to use the nail gun, but I liked it maybe a bit too much and had it taken away from me, so the majority of the project involved me supervising. It probably was better I did that….

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Here is a look at the final grid! I am beyond in love with it! This was before we applied the final coat of paint to the pieces of trim board.

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The original tutorial I found on this can be accessed HERE.

The most challenging part of this was just figuring out how to use the nail gun (thankfully my friend Danielle figured it out for us) and just how time consuming it was to cut all of the pieces of wood. There is a lot of measuring and precision involved, so if you do this, make sure you are good with that stuff or someone is helping you who is.

I love how the eye goes to this wall now when you walk into the house! Now I just have to finish decorating that room……..

If you do this accent wall, make sure you send me pics!

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Oh, fudge!

Because I’m all about that pumpkin life, here is the recipe for the super easy four ingredient pumpkin fudge I’ve been snacking on the past few weeks!

PUMPKIN FUDGE

Ingredients:
-1/2 cup almond butter (creamy)
-1/2 cup canned pumpkin
-1/2 cup coconut oil
-1/4 cup maple syrup

Pour all ingredients into a pan and stir over medium heat. Once completely mixed, pour into silicone trays or a glass dish lined with parchment paper. Freeze for at least two hours before serving.

How easy is that?

Enjoy!

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Go for the Goosebumps.

“Follow your passion. It will lead to your purpose.” -Oprah

How many times have you sat around and thought about what you are passionate about? Like really truly thought about it? I can tell you this….up until about five years ago I NEVER thought about it.

I mean, what the heck could I be passionate about? At that time I was an alcoholic living off of fast food and White Russians every day. I had given up basically all hobbies and things I used to enjoy doing….so what were my passions? The funny thing was…I wouldn’t discover my greatest passion on my own; it surfaced unexpectedly.

That time of my life was a little over five years ago. Fast forward to today and I can tell you that I have never been as passionate about anything in the history of life as I am about my career as an online health and wellness coach. If you follow me on social media, I am guessing you can tell that I am passionate AF about it, and since lately I have been getting more questions than ever about what I do I figured today was the perfect day to share a little more about why this business sets my soul on fire and why I truly believe it can change anyone’s life.

I believe in what I do SO MUCH because of one big reason: it changed MY life, and because of that I know it has the power to change so many other lives, too.

I started this coaching thing with ZERO desire to make anything of it. To me, I would get the special savings discount and then quit. But something crazy happened…..I ended up losing almost 50 pounds during my first two months as a “silent” coach and was so blown away with how I felt that I wanted to pay it forward and help others feel the same way. I didn’t want to be silent anymore….I wanted to shout from the rooftops and make a difference to everyone I possibly could. I knew it was my PURPOSE to do this.

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Left: The day I became a coach. Right: Two Months and 47.5 lbs later

What I do isn’t your typical coaching gig. We are really more like fitness influencers or cheerleaders, as we use social media and our experience to help influence others to live their best life, encouraging them and supporting them along the way. While I have multiple certifications under my belt to help with how I can assist my clients, most coaches don’t, nor do they need to. The company I partner with has nutritionalists who determine all the meal plans and nutritional info anyone could need, and we have fitness experts to create all the workouts. Our job is to connect our clients with the best options for them based on their individual goals and needs. After that, how we help can differ….it all depends what the client wants.

I have some clients that thrive in my monthly online bootcamps, groups that differ in theme and length and encourage results. Others prefer one on one support through email or text. Some of my clients I meet up with regularly to help support them with things like grocery shopping and meal prep. Everyone is different, so how I help is different, but regardless of the client, there is one common thing: we are working toward achieving some kind of result. THIS is what drives me.

I think back to the end of my first online group and the moment I stepped on the scale to see that I was 47.5 lbs lighter. I remember the goosebumps….the tears….the feeling of “Oh my gosh….I did it!” Those feelings….THAT is what I am working to help each of my clients achieve. They may not be driven by weight loss, but they are driven by something that can get them those feelings of accomplishment and goosebumps like I have.

Let me tell you a little something something…..the feeling you get when someone hits their goal….seeing their eyes light up….feeling that pride…..there are few feelings in this world that can best that. Imagine getting to see that happen every single day and get paid to do it? That’s what I do.  That’s what being a coach is all about.

Sure, there are lots of other amazing things about coaching….the income, the perks (who doesn’t love to travel around the world), the community. And while Beachbody cannot guarantee any level of income or success, I can guarantee you that the warm fuzzies…..those feel good moments…those moments that you know made a difference in the life of someone else….those will happen in this business over and over and over again.

I could talk about coaching all day everyday, but since I would like to keep this on the shorter side, I want to end with this…..

Before I started coaching I worked many long hours in the higher education industry…many long, thankless hours. I had limited sick and vacation time, bosses who were assholes, coworkers that made the jobs miserable. I dreaded Monday mornings. I dreaded the weekends because I was so busy during the week that I jampacked them with activities and events so I could make up for not being present during the week. I would come home at night and wonder why i spent so much money on fancy degrees to do something that did not make me feel good. The truth was….I didn’t know that something like online coaching existed. In my mind I had all these preconceived ideas about MLMs…..ideas only told to me from others, not determined by my own research and questioning.

I got out of my own way….I ignored what people said/thought….and I made a decision that was best for me. I’ve never regretted making that decision. However, I know I would’ve regretted staying in higher education and feeling like I wasn’t making a difference in the world.

I now get to be a small part of so many people’s success stories….it may be teeny tiny, but if my involvement in their lives leave them in a better place than when I found them then I know I did my job.

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Back in my Corporate America days

Life is too short to spend all your time doing something you hate or that doesn’t make you feel good. If you are someone who right now is working in a career where you despise clocking in or feel like you have no purpose, I’d love to talk to you!

Remember this…..if you are unhappy with where you are in life, move. You are not a tree.

I challenge you to find something that gives you goosebumps of happiness. I truly hope you find it.

Click here to contact me to discuss becoming an online coach!

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Mexican for the gluten intolerant!

I always hate going back to back with recipes on the blog, but sometimes you just have to…especially when your inbox is blowing up asking for the recipe for one of the items on your weekly meal plan!

That recipe: Zucchini Enchiladas!

If you have been following my blog for awhile, you know I am a big zucchini lover and constantly trying recipes that involve it. One of my recent favorites, zucchini ravioli, can be found here . That recipe has become one that I have made over and over and surprisingly, I don’t miss the pasta portion of it!

This recipe is one that, similar to the ravioli, is an great option for those who struggle with gluten intolerance like I do or who need to get more veggies into their diet. Again, I don’t miss the tortilla that I would’ve used in a typical enchilada recipe, so if you are skeptical, just give it a shot!

Katie’s Zucchini Enchiladas
Ingredients:
-1 large onion, chopped
-1 tbl EVOO
-2 cloves garlic, minced
-1 tsp ground cumin
-2 tsp chili powder
-3 cups shredded chicken or beef
-1 1/3 cup red enchilada sauce
-4 large zucchini, sliced with mandolin or vegetable peeler
-1 cup shredded Monterey Jack cheese
-Sour Cream or Greek Yogurt for topping
-Fresh cilantro to garnish

Using vegetable peeler or mandolin, cut a zucchini in half lengthwise and slice zucchini into thin strips. Heat oil in a large skillet, adding onion and salt. Once golden brown, add cumin, garlic, chili pepper, chicken/cooked beef, and 1 cup enchilada sauce. Stir until well combined.

Using four zucchini strips, lay them on a plate or cutting board, slightly overlapping. Add about 2 tbl of the protein mixture, then roll up and place in baking dish. Repeat until you have used all of your zucchini and mixture. Top with remaining enchilada sauce and sprinkle with cheese. Bake for 20 minutes at 350. Serve topped with sour cream or greek yogurt and cilantro.

It’s that easy!

**I sometimes prefer the green enchilada sauce when making this recipe, as you will see in this picture.

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