One of the best things we can do for ourselves is to eliminate the fixed mindset that medication means weight gain, and to instead shift our focus to prioritizing our mental health so that our physical health can follow. We need to reprioritize and recognize that the benefits of stable mental health outweigh the desire to lose weight.

Gearing up for the last weekend of the summer, burgers are always on the menu but this year, we’re opting for homemade veggie burgers. This week, we’re sharing this recipe for macro-friendly veggie burgers that are packed with plant-based protein.

Today’s post talks about the power of setting minimums - how they can be an effective tool for progress, and the recurring theme that progress is about flexibility, not about an “all or nothing” approach.

Ice cream and sweet cold treats are some of my favorites when it comes to dessert, especially in the heat of the summer. When tracking your macros, it can sometimes be tough to work in a “healthy” sweet treat or dessert, which is why we created these low-calorie high protein frozen yogurt smoothie popsicles.

As nutrition coaches, we are often asked - by both clients and non-clients - if we have any nutrition book recommendations. In this post we’re sharing the most impactful nutrition books we rely on. You’ll find that they’re far less about diets and more about other aspects of our health, nutrition, and behaviors. They teach us how to build and maintain long-term habits and how to eat food we enjoy so that our nutrition is sustainable.

Summer is here and this year it’s in full swing! But that doesn’t mean that you have to throw everything out the window when it comes to your health and nutrition goals. Something we preach to our clients is the value of taking a flexible approach so that you can enjoy all of these things while still working towards the goals that you have. Today’s post shares some of our best tips for navigating your nutrition in social settings and also shares some of our favorite macro-friendly summer time recipes.

Over the past week we have had some great questions come in about how to approach social situations when you have nutrition goals, so today we’re answering the big question: CAN I HAVE NUTRITION GOALS AND A SOCIAL LIFE?

We’re sharing this yummy stuffed shell recipe that’s high in protein, lower in calories, and uses one of our favorite plant-based meat alternatives.

I believe it can be really helpful to understand what our body’s physiological response to stress looks like and how it relates to food (including digging into why stress eating can feel so good). From there, we can get into a few practical exercises to help manage our physiological response to stress to help interrupt the physical urge to stress eat.

Getting enough protein in your diet can be tough. The most helpful advice we have is to make sure that each meal and snack you eat has an identifiable protein source included in it. Every recipe we create has the goal of making it easier for you to hit your protein and today we’re including some snack ideas that can help you hit that protein target.

I had an overwhelming response to my call for your nutrition questions, so here are some of those great questions answered in part 2 of this Q&A series. Nutrition can be confusing and overwhelming, and I hope some of these responses help clear up some questions you’ve been wondering about as well!

Need a little spice in your life and an easy meal to add to your meal prep for next week? Look no further! This low-calorie cajun jambalaya recipe has you covered. With a generous portion size and easy to fit macros, you’ll want to eat it all week long!

I had an overwhelming response to my call for your nutrition questions, so here are some of those great questions answered in part 1 of this Q&A series. Nutrition can be confusing and overwhelming, and I hope some of these responses help clear up some questions you’ve been wondering about as well!

This recipe is one of our most popular, so we’re sharing it again in case you missed it the first time around. Whether you’re tracking macros or not, this recipe is a crowd-pleaser for it’s awesome flavor and generous portion size. It’s easy to throw together and is a healthy meal for the whole family.

Despite the body confidence we might have, we're bound to have days where we pick ourselves apart - where we feel insecure, believe we're "feeling fat" or "bloated," or we don't feel comfortable. Generally, I find it's easy to blame our bodies for those feelings when so many other aspects might actually be at play.

Even though you may be on your way to tackling your goals and your New Year’s resolutions of improving your eating habits, that doesn’t mean you have to sacrifice flavor - and it certainly doesn’t mean that you have to give up hearty meals altogether. This recipe is one of our favorites! It’s an easy dump-into-the-crockpot, set it and forget it kind of meals, and it’s perfect for colder weather. We hope you enjoy it!

Here at KLN, we don’t do meal plans. A meal plan doesn’t give you an alternative when it’s girls night, when you’re out for drinks after work, or when you’re on the road with your family. Most of all, a meal plan doesn’t take into account that life is chaotic and constantly changing.

Setting big goals for the New Year can feel a little bit daunting - the renewed energy of heading into a fresh year only lasts so long and oftentimes we ditch those big goals a few months into the year. It doesn’t mean that you don’t want the goals you set out to accomplish; rather, it probably means that your approach is setting you up to fail from the start. In today’s post, we’re sharing ideas for approaching your goals differently this year to ensure success and get you where you want to go this New Year.