The most EXCITING news I think I've ever posted!!

Hi My Friends!!

I mentioned at the end of 2020 that I was going to be launching a coaching program. At that point I had said it was group coaching and I had a solid plan and I really thought I would be good to go for a January start....

But then I started talking to some of my followers. I really talked to some of you guys! In my DMs, in my comments on YouTube, on Instagram, through email... all over ha! I realized that no. I needed to rework this program, it wasn't good enough yet... so what did I do? I got to work. I started over from scratch and I can finally say this new program, Less Weight, Better Life, is now a on-on-one coaching program and it is launching in a few short weeks!!!!!!

If you are struggling with your weight, with dieting, with staying motivated, with figuring out where to start... you need to get on my email list as soon as humanly possible so you can get the information as soon as it's released for my one-on-one program- you will also get tips, motivation and all the bomb content I can think to deliver you- without spamming you of course hehe. 

Click below and you will get the information and then you can decide if the program is something that is right for you. 

I cant wait to work with you!!

XO

Kathleen

CLICK HERE!!!

Herb Roasted Chicken- Low Carb & Keto

This is a great dinner to make when you want a home cooked meal but you want minimal prep and chicken that pretty much cooks itself in the oven. Also, please use whatever herbs you have and like. This is just a guideline for my favorite flavors but definitely make this recipe your own!! 

I love experimenting with a combination of fresh herbs and dried. 

Skip ahead to minute 4:36 in the video above to watch me make this recipe!

Roasted Herbed Chicken- Serves 4 

2 chicken breasts, bone in & skin on (about 2 1/2-3 lb total)

2 cloves of garlic minced

3 Tbsp butter, softened

2 tsp Italian seasoning (dried)

2 1/2 tsp fresh rosemary, minced

Juice of half a lemon

1/2 tsp salt 

1/2 tsp pepper 

Preheat oven to 280 degrees .

Combine all the ingredients besides the chicken in a small bowl. Mash together until everything is well incorporated. 

Pat the chicken dry with a paper towel and smear the butter mixture all over the chicken including both sides and under the skin. 

Place in a shallow roasting dish and cover with tin foil.

Bake for 90 minutes basing 2-3 times.

After 90 minutes remove the tin foil and increase the oven temperature to 425 and cook for an additional 15-20 minutes until the skin is nice and golden brown and the chicken is cooked through. 

Remove the chicken from the oven and tent with tin foil. Allow the chicken to rest for 10 minutes. 

Then remove the meat from the bone and add back into the baking dish and baste with the sauce. 

Enjoy!

Nutritional Facts Per Serving

410 calories

71.6g protein

1.2g carbs

.2g fiber

1g NET CARBS

Sausage Pesto Bowl

Never, ever deprive yourself. That's the only way you will succeed on any diet- you need to make it into a lifestyle. Because in life there is always going to be a food craving. I frequently crave Italian comfort classics. So what do I do? I create a keto/low carb version that I can eat, enjoy, and not feel the slightest bit guilty about it.  Watch the video above to see how easy this recipe is to put together. 

Sausage Pesto Bowl- Serves 1

1 sausage link (I use the Beyond Meat hot Italian sausage)

1 Tbsp pesto

1 1/4 Tbsp fresh grated parmesan cheese, divided

1/4 cup ricotta cheese

1/8 cup mozzarella cheese 

1/2 cup tomato sauce ( I use Raos marinara)

1/4 tsp garlic powder

1/4 tsp onion powder

Sprinkle of salt & pepper to taste

Warm the sauce in a saucepan. 

Cook the sausage until it is cooked through, I like to use a grill pan to avoid the extra grease.

While the sausage cooks in a small bowl combine the ricotta, 1 Tbsp parmesan, and the mozzarella. Season with salt, pepper, garlic powder and onion powder (note: I like to use a lot of seasoning, add a little of each until it tastes right to you). Taste the cheese mixture and add more if needed. 

Slice up the cooked sausage and toss with the pesto. 

To plate, put the cheese mixture in the bottom of a shallow bowl then top with the pesto sausage and pour the sauce around the edge (see the above video for reference). Top with the reserved 1/4 Tbsp of parmesan cheese and ENJOY!

Nutritional Facts for the whole bowl

(based on the exact ingredients I used)

522 calories

14.9g carbohydrates

4g fiber

10.9 NET CARBS

27.5g protein 

Broccoli Cheese Soup - Keto, Dump & Go Crockpot Soup

Soup is the ultimate comfort food, we all know this. Making it at home is not only satisfying but it gives the opportunity to control the ingredients as well as the carbs. CRUCIAL when it comes to a low carb diet. I am obsessed with creating a blog with recipes that anyone can make to help feel no deprivation. A lifestyle won't work if you constantly want or crave something and you tell yourself you "cant" have it. Instead, why not enjoy it but make it right! This recipe is one of those where you will take a bite and immediately feel like you're eating at Panera. Try it and let me know what you think!

Broccoli Cheddar Crock Pot Soup- Makes 7 cups

3 cups chicken or vegetable broth

1 cup heavy cream

8 oz whipped cream cheese (I prefer the Philadelphia brand)

1/2 cup parmesan cheese

2 Tbsp butter

5 cups of broccoli florets, cut into small bite size pieces

1/2 tsp garlic powder

1/2 tsp ground mustard

1/2 tsp dried thyme

1 tsp minced onion

salt and pepper to taste

4 cups total of shredded cheese (I prefer 3 cups mild cheddar and 1 cup of extra sharp cheddar)

Dump into the crock pot the broth, cream, cream cheese, parmesan, butter and broccoli, garlic powder, ground mustard, dried thyme, minced onion and a sprinkle of salt and pepper. 

Set to high heat for 2 1/2 hours. 

Then stir well. Using an emersion blender blend some of the broccoli. (This is optional but I prefer there to be smaller broccoli chunks)

Then add the cheese a little at a time, stirring well until the cheese is melted in before adding more. Taste for seasoning and add more salt or pepper if needed.

Allow the soup to warm through another 10 minutes or so and then serve. 

Store the soup in a container in the fridge and enjoy within 4 days. 

ENJOY!

Nutritional Info per 1 cup of soup

526 Calories

21.8 grams of protein

7.3 grams of carbs

1.8 grams of fiber

5.5 NET CARBS

5 Tips That Helped Me Lose 8 Lb in 10 Days!

Let's jumpstart this weight loss because I'm tired of being suck at this weight. I've got a little left before I get to my goal weight and it seems like I'm trying but.... am I? 

.......I said this to myself about a month ago. I decided that with the way the world is right now I need to take back some control. I decided to stop focusing on the things I can't control and instead take back some of my control and really evaluate what I was doing everyday. That being my thoughts as well as my actions. Some of these changes I made might seem drastic but for me it was a long time coming and I feel amazing! I have a few follow up videos coming up so make sure you watch this video and then subscribe to my channel so you don't miss anything!