Recent Posts

Easy Spicy Dijon Baked Chicken Burgers

Easy Spicy Dijon Baked Chicken Burgers

Not sure what to make for dinner tonight? Here’s your answer! Minimal prep & ingredients, made with real food, grain, gluten & breadcrumb free, full of fibre & gut-healing psyllium husks & BURSTING WITH FLAVOUR! I love using psyllium husks instead of breadcrumbs – it […]

What On Earth Is Tongue Scraping?

What On Earth Is Tongue Scraping?

I don’t think I need to tell you that oral hygiene is important! Tongue scraping is just one of many ways you can maintain it. I started doing it about 2 weeks ago every AM & PM & I love it! Tongue scraping is a practice […]

Air-Fried Cheesy Vegan Eggplant Fries a.k.a. Your New #FriesBeforeGuys!

Air-Fried Cheesy Vegan Eggplant Fries a.k.a. Your New #FriesBeforeGuys!

Oh my goodness!!!! To think my ActiFry has been in storage all this time & this deliciousness could’ve existed a year ago! I just made the crispiest most delicious « cheesy » eggplant French fries. I’m SHOOK! I used literally 4 ingredients: eggplant, nutritional yeast, apple cider vinegar, […]

5-Minute Vanilla Breakfast Oats

5-Minute Vanilla Breakfast Oats

It’s been 2 weeks since I’ve been doing fasted AM workouts & making an effort to eat more & to load up on protein & I’m already seeing a big difference in my energy levels, digestion & I feel I’m leaning out & toning up! […]

Sugar-Free 2-Ingredient Orange Sorbet

Sugar-Free 2-Ingredient Orange Sorbet

Sugar craving?! Want some ice cream or sorbet but not down to load up on dairy, preservatives & refined sugar or artificial sweeteners?! I gotchu! This orange sorbet takes NO TIME to prepare, satisfies that sweet tooth & contains no BS, just real food, no […]

Collard Green Wraps 2-Ways: Lentils & Black Beans FTW!

Collard Green Wraps 2-Ways: Lentils & Black Beans FTW!

Now this is the kinda late lunch I like to call a keeper! So easy to make, high in protein & good carbs, crispy, crunchy, light, satisfying & fresh, you can’t go wrong with it! I absolutely LOVE using collard greens as a wrap substitute because […]

Sugar-Free Candied “New York Nuts”

Sugar-Free Candied “New York Nuts”

Great for salads, bowls, stir fry or snacking as is, these nuts are quite a treat! Usually, you gotta roast them but ain’t nobody got time for that these days! This recipe is ready to be munched on from start to finish in just 5 […]

Fresh Thyme & Cayenne Roasted Veggies

Fresh Thyme & Cayenne Roasted Veggies

I had some fresh thyme on hand today so you can bet I used it as the base of my seasoning for these beautiful veggies! I kept the rest super simple & loaded up on the anti-inflammatory ingredients: coconut vinegar, Celtic sea salt, apple cider […]

Anxiety Update & Why Self-Doubt Will ALWAYS Get In Your Way

Anxiety Update & Why Self-Doubt Will ALWAYS Get In Your Way

If you have anxiety, you know that coping with it is all about PROGRESS, NOT PERFECTION. In my experience, there isn’t one unique medication, holistic remedy, habit, workout or therapy that just cures it. It doesn’t just go away & you don’t just forget it’s […]

Sprouted Lentil Vegan Kale Ceasar Salad

Sprouted Lentil Vegan Kale Ceasar Salad

Oh my goodness, when I tell you this salad is a masterpiece, I’m SERIOUS! Whoever said vegans can’t do Caesar salad salad ain’t never met ain’t never met this bowl of deliciousness!!! The key to a super creamy dressing & getting it to adhere well to […]

Reiki Update & Why I’m Continuing To Do It!

Reiki Update & Why I’m Continuing To Do It!

Hi babes! Here with a little update for you guys! I did reiki again last week & I feel so at peace. After my first time, I realized there are things in my life that I’m subconsciously holding onto & having trouble letting go of. […]

Why You Shouldn’t Use A “Bad” Weekend As An Excuse To Start The Week Off Wrong

Why You Shouldn’t Use A “Bad” Weekend As An Excuse To Start The Week Off Wrong

Did your weekend not go as well as you envisioned or planned for food or drinking-wise? If it did, IT’S IN THE PAST! Don’t use it as an excuse to starve yourself today or to skip breakfast. In fact, when you restrict food intake excessively, […]

Tips To Get Back On Track With Healthy Eating During BUSY Season!

Tips To Get Back On Track With Healthy Eating During BUSY Season!

This one was highly requested, so y’all can bet I wrote it out for you (that’s how much I love you!). I present you with: KITK’S TIPS TO GET BACK ON TRACK WITH HEALTHY EATING DURING EXAMS/BUSY SCHEDULE: As annoying as it sounds, you did […]

Lupini Bean Zoodles With Kale, Broccoli & Cabbage

Lupini Bean Zoodles With Kale, Broccoli & Cabbage

I put this dinner together in less than 10 minutes thanks to my BFF #mealprep! Full of greens, veggies, antioxidants, vitamins, good carbs, fibre, plant protein, REAL FOOD & FLAVOUR FOR DAYS, this recipe is easy, comforting, simple, nutritious & so satisfying! The best part […]

Oat & Maca Caramel Power Balls a.k.a. 5 Ingredients In 5 Minutes, YAS!

Oat & Maca Caramel Power Balls a.k.a. 5 Ingredients In 5 Minutes, YAS!

These little poppers are POWERFUL & full of energizing hormone-balancing maca & antioxidant, fibre, good carb & plant protein rich gluten-free oats! They make for the perfect healthy sweet treat or pre or post workout snack & thanks to the dates, they pack a ton […]

Meal Prep VIBES!

Meal Prep VIBES!

This week’s meal prep is exceptional because for once, I got it all done on Sunday: prep, groceries, wash/cut veggies & clean out the fridge! #winning! Some was prepped yesterday or a bit earlier in the week it’s freezer-friendly &/or I know it lasts (energy […]

Berry Chia & Hemp Protein Shake a.k.a. An Antioxidant & Immunity Boosting Powerhouse!

Berry Chia & Hemp Protein Shake a.k.a. An Antioxidant & Immunity Boosting Powerhouse!

If I had to describe this smoothie in one word, it would be TEXTURE! I mean, I think it speaks for itself! But it’s also an ANTIOXIDANT & IMMUNITY-BOOSTING POWERHOUSE! Bursting with natural sweetness from the berries, full of fibre, plant protein, healthy fats & […]

Easiest Homemade Vegan Garlic Marinara

Easiest Homemade Vegan Garlic Marinara

Like most packaged foods, finding good quality jarred tomato sauces is HARD! There are some great brands out there but because they use organic & healthier ingredients, they’re PRICEY AF! Here’s a simple, easy, delicious, rich, thick & nutritious one you can make at home! […]

Roasted Sweet Potato Rounds

Roasted Sweet Potato Rounds

Sweet potatoes are a meal prep staple at the Ohana rez because they’re a great add-in to just about any meal or recipe for good complex carbs, fibre, antioxidants, vitamin C & tons of other vitamins & minerals! They’re super rich in beta-carotene, which is […]

Low-Sodium Crispy Asian Sautéed Cabbage

Low-Sodium Crispy Asian Sautéed Cabbage

What to do when you have leftover cabbage in the fridge?! DON’T THROW IT OUT! You guys know I’m all about finding ways to preserve & make use of all the produce, especially at the end of the week! If you have any leftover cabbage, […]

Vegan Low-Sugar Chocolate Freezer Fudge

Vegan Low-Sugar Chocolate Freezer Fudge

C’mon, who are you kidding?! You know you WANT + NEED this fudge! And I’m about to shock you with how healthy & easy it is to make! Finding good quality dairy-free chocolate can be quite challenging, not to mention when we do find it, […]

The Benefits Of Fasted Workouts & Why I’m Trying It Out!

The Benefits Of Fasted Workouts & Why I’m Trying It Out!

This week, I started making a conscious effort to eat more protein! I won’t lie, going plant-based made eating enough protein quite challenging! While many plant-based foods are rich in protein: 1) I train A LOT so I need more protein than the average person […]

Digestive & Energy Boosting Morning Frothy AF Coffee

Digestive & Energy Boosting Morning Frothy AF Coffee

I stepped my coffee game up a bit this week & I’ve been LOVING it! I legit can’t stop, won’t stop!! I’ve been throwing in gelatinized maca for energy, endurance, hormone, skin health & to relieve stress/anxiety & prevent adrenal fatigue & slippery elm for […]

Greens, Cashew & Vanilla Smoothie & The 411 On Why I Always Add Toppings!

Greens, Cashew & Vanilla Smoothie & The 411 On Why I Always Add Toppings!

I made sprouted lentils for dinner but I worked out like a beast the other night & my body was craving a huge protein shake so that’s what I made instead! I kept it simple because I was on the verge of becoming HANGRY, but it was […]

It’s Official, I’m An Integrative Nutrition Health Coach & Holistic Nutritionist & I Want To Help You!

It’s Official, I’m An Integrative Nutrition Health Coach & Holistic Nutritionist & I Want To Help You!

IT’S OFFICIAL! I’m an Institute For Integrative Nutrition graduate & that makes me a Certified Health Coach & Holistic Nutritionist (OMG, IS THIS REAL LIFE?!). Leaving my career as a full-time litigation lawyer was tough, not because I was unsure but because it was hard […]

Sautéed Coconut Aminos Veggies In 10 Minutes… YAS!

Sautéed Coconut Aminos Veggies In 10 Minutes… YAS!

SAUTÉED VEGGIES IN 10 MINUTES? YES PLEASE! Add your veggies of choice to a large skillet (I used broccoli, mushrooms & bell pepper) Season with coconut aminos & raw organic apple cider vinegar, sea salt, black pepper, minced onion & garlic powder Heat over high […]

Some KITK Fitness Tips For Y’all

Some KITK Fitness Tips For Y’all

Fitness isn’t about being better than someone else. It’s about being better than you used to be. Continuously competing with others makes you bitter; continuously competing with yourself makes you better. Here are some of my top fitness tips: stop comparing yourself focus on your […]

4-Ingredient High-Protein Collagen Oatmeal Cookies

4-Ingredient High-Protein Collagen Oatmeal Cookies

In an effort to make a REALLY EASY oatmeal cookie, these babes came to life & I’m definitely not mad at it!! 5 minutes to prep simple ingredients you probably already have on hand customize them with your add-ins of choice (dried fruit, seeds, nuts, […]

5-Minute Mexican “Taco” Buddha Bowl

5-Minute Mexican “Taco” Buddha Bowl

Here’s how to eat a taco without a taco shell! I legit threw everything I’d usually throw into a taco into a bowl, seasoned it with apple cider, lemon, organic salsa & tons of spices, mixed it all up & BOOM! A MASTERPIECE! If you need […]

Tiramisu Chocolate Protein Chia Pudding

Tiramisu Chocolate Protein Chia Pudding

Guys, no joke, this chia pudding is a chocolate lover’s dream! It legitimately tastes like a mix of tiramisu & chocolate fudge cake!!!! It’s extremely low in sugar, very high in fibre & protein (28.5g to be exact!), rich in anti-inflammatory fats, antioxidants, vitamins & […]

15-Minute Pre-Cardio Blitz Warm-Up

15-Minute Pre-Cardio Blitz Warm-Up

Did this quick & KILLLLLER warm-up yesterday with my sister before our spin class & I loved it so I figured I’d share the love (& give you a killer pre-cardio burn!). FUN FACT: If one of your goals is to tone up or “shred”, […]

Maca Matcha Collagen Latte

Maca Matcha Collagen Latte

I love you so MATCHA!! TO MAKE IT: Bring 1.5 cups water to a boil & let it sit for about 5 minutes to cool off a bit (matcha should never be added to boiling hot water!). Add the warm water, 1/4 cup warm nut […]

Smoky Cheesy Roasted Brussels Sprouts

Smoky Cheesy Roasted Brussels Sprouts

I think Brussels are my fave roasted veggie ever (& that’s saying a lot since you guys know just how much I love veggies!!). These ones are perfectly roasted, browned & still crispy & loaded with smoky flavour, cheesy AF but “sans le fromage” & seasoned […]

What You Need To Know About Exercise & Hunger Cues

What You Need To Know About Exercise & Hunger Cues

What should you do if you exercise more & feel hungrier?! EAT! It sounds obvious, but it isn’t always obvious to practice. Trust me, I know. You don’t have to deprive your body of nourishment because you’re afraid to eat the calories you burned. I’m […]

Roasted & Broiled Thyme Lemon Dijon Chicken Breast

Roasted & Broiled Thyme Lemon Dijon Chicken Breast

Who else makes chicken at 10PM? This is what happens when my dad & sister are like WHERE THE CHICKEN AT? The trick to getting the outsides crispy is to broil it once it’s roasted – it really makes all the difference, trust me! I […]

Double Trouble: Vegan Grain-Free Bread 2-Ways a.k.a. 2 Low-Carb Bread Recipes You Need In Yo’ Life!

Double Trouble: Vegan Grain-Free Bread 2-Ways a.k.a. 2 Low-Carb Bread Recipes You Need In Yo’ Life!

Oh my (BREAD!!!!) goodness! I have not one BUT TWO yeast, gluten, grain, soy, egg, dairy & sugar-free low-carb HOMEMADE BREAD recipes coming at you RIGHT NOW & trust me when I say you do not want to pass them up. They both pass the […]

Broiled Lemon, Parsley & Garlic Sardines

Broiled Lemon, Parsley & Garlic Sardines

How to motivate your dad to come home & eat a healthy dinner VS. going out to eat? Tell him you’re making him sardines. I swear, it works! Here’s a super easy & quick dinner recipe you can prepare in under 15 minutes… I SWEAR! […]

It All Works Out!

It All Works Out!

“You may not see it today, tomorrow or in a month but you’ll look back in a few years & be absolutely perplexed & awed by how every little thing added up & brought you somewhere wonderful or where you always wanted to be”. You’ll […]

Coco-Vanilla Latte Energy Balls

Coco-Vanilla Latte Energy Balls

Grain, gluten, refined sugar free, easy, simple, delicious, bursting with flavour, full of fibre, protein & healthy fats, low carb & a great on the go or mid afternoon snack, you NEED these in your life!! They’re crumbly on the outside & moist, chewy & […]

Slippery Elm & Collagen Berry Porridge

Slippery Elm & Collagen Berry Porridge

Oh my goodness! I just created the most delicious, nutritious, gut-healing, anti-inflammatory, thick, creamy, warm & comforting breaky bowl EVER!! I’ve been doing a lot of reading about slippery elm & I’m so impressed with all its benefits: contains a substance that gels when mixed […]

Double Chocolate Protein Cookie Dough Balls

Double Chocolate Protein Cookie Dough Balls

My sister wanted cookie dough balls so cookie dough balls she got!! Made with minimal ingredients, lightly sweetened, filled with plant-based protein & the texture is #GOALS, you want & need these in your life STAT! Love these as a pre or post workout snack to […]

My Night-Out Makeup Routine

My Night-Out Makeup Routine

So many of you asked about my makeup last night so here it is! I don’t wear a full face of makeup often because I find it really heavy for my daily activities (which involve a lot of sweating & being on the go) but […]

Grain-Free Vegan Banana Chocolate Chip Cookies

Grain-Free Vegan Banana Chocolate Chip Cookies

Oh My Goodness Gracious! You aren’t ready for this deliciousness!! .I’ve been LOVING making grain-free creations in the Mitch because they’re: 1) they’re easy & 2) the texture is so moist, buttery, rich, soft, chewy & decadent & indulgent that it feels like a traditional […]

Quinoa, Seaweed & Crunchy Veggie Salad

Quinoa, Seaweed & Crunchy Veggie Salad

One of the things I love most about eating plant based is the opportunity to try new foods that I never even knew existed, one of which is DULSE! Dulse is a type of red seaweed & it’s rich in protein, vitamins, minerals & antioxidants! […]

Roasted Carrot & Ginger Dairy-Free Soup

Roasted Carrot & Ginger Dairy-Free Soup

Yes, you need the roasted carrot soup in your life STAT! So easy to make, minimal ingredients, creamy, rich, thick, nutritious, full of antioxidants, fibre, vitamin C & anti-inflammatory properties, this soup is everything you need & more in this cold weather! Roasting the carrots […]

If You Can Start Today, Why Wait?! & How You Can Make Fitness Something You LOVE!

If You Can Start Today, Why Wait?! & How You Can Make Fitness Something You LOVE!

Today is the perfect day to get moving! Today can be your start somewhere. It’s so easy to put things off until tomorrow, until Monday or until after vacation or holidays. But if you can start today, WHY WAIT?! Life is so precious & so […]

Your Life DOESN’T Have To Revolve Around Food

Your Life DOESN’T Have To Revolve Around Food

Do you feel like your life revolves around meal times? Do you schedule appointments based on your eating schedule? Do you rush home to eat before a certain time or skip events because you don’t want to eat late? Do you stop yourself from eating […]

Healthy Lunch Inspo: Lupini Bean Slaw

Healthy Lunch Inspo: Lupini Bean Slaw

Lupini beans are one of my most recent plant protein obsessions! I’m all for discovering delicious new ways to up my protein game now that I eat plant-based & let me tell you, these were a hella discovery! They take a regular slaw from 0 […]

Coconut Aminos Marinated Roasted Veggies

Coconut Aminos Marinated Roasted Veggies

Happy Friday fam! Ringing in the weekend with a beautiful plate of roasted veggies because well… I’m basically a plant! I saw a post on Medical Medium’s Instagram page yesterday about how asparagus dislodges fat buildup in the liver & I got inspired! Y’all know […]

My Go-To Exfoliation Products

My Go-To Exfoliation Products

Hey babes! LET’S TALK EXFOLIATION! I have a slight (read: severe) obsession! So many common skin concerns (acne/hyper-pigmentation/dark spots/fine lines/premature aging/redness & uneven tone/texture) are traced back to clogged/enlarged pores & that’s usually the result of not enough exfoliation! You can buy the most expensive […]

Low-Sodium Stir-Fry Asian Eggplant

Low-Sodium Stir-Fry Asian Eggplant

K, tell me stir-fried eggplant isn’t one of your fave side dishes at Asian restaurants & we can’t be friends! Seriously though, this dish is my fave! But… the sad reality is that most restaurants use soy sauce (full of GMO, table salt & processed ingredients, […]

Grain-Free Chocolate Chip Chickpea Blondies

Grain-Free Chocolate Chip Chickpea Blondies

Okay, so let’s sum these babies up in a few words: Flourless ✅ Grain, gluten, dairy, egg, refined sugar & soy free ✅ Nut-free friendly ✅ Full of fibre & plant protein ✅ Satisfy a sweet tooth ✅ These babes are chewy, moist, decadent, naturally […]

Why You Don’t Need To Reach The Finish Line Right Away To Show Up For Recovery Every Day.

Why You Don’t Need To Reach The Finish Line Right Away To Show Up For Recovery Every Day.

No, eating disorder recovery isn’t linear. It has its ups & downs. Accomplishments, slips & falls. Steps forward & steps back. I’m living proof of it every day. If there’s any advice I’d give anyone when deciding to recover from an ED or any setback […]

Almond Butter, Chia & Greens Protein Shake

Almond Butter, Chia & Greens Protein Shake

After tonight’s sweat sesh, my body was craving a smoothie so that’s what I listened to it & made this delicious shake loaded with ALL THE GOODS! I sweetened it with just 1/3 of a frozen banana & pure organic vanilla & loaded it up […]


All Time Favorites

What On Earth Is Tongue Scraping?

What On Earth Is Tongue Scraping?

I don’t think I need to tell you that oral hygiene is important! Tongue scraping is just one of many ways you can maintain it. I started doing it about 2 weeks ago every AM & PM & I love it! Tongue scraping is a practice […]

How Can You Be There For Your Loved Ones If They’re Suffering From Anxiety?

How Can You Be There For Your Loved Ones If They’re Suffering From Anxiety?

If you suffer from anxiety, you’re likely always looking for ways to cope & make it more manageable. Trust me, I know the struggle. But I also know how real the struggle is for those who love & care about us most. Sometimes, they feel […]

Cheesy Cauliflower “Tater-Tots”

Cheesy Cauliflower “Tater-Tots”

Oh my goodness are you guys ever going to freak out over this deliciousness!! These aren’t actually cheesy, per se because they’re completely vegan – the secret ingredient is nutritional yeast (which also provides tons of beneficial enzymes, B12 & plant based protein) & a […]

Peanut Butter Coconut Shortbread Cookies a.k.a. Scrumptious AF

Peanut Butter Coconut Shortbread Cookies a.k.a. Scrumptious AF

These are probably one of the easiest cookies I’ve ever made, but get this… they also happen to be REALLY DANG DELICIOUS! Made with just a few simple ingredients, ready in 10 minutes from prep to finish & they make for the perfect snack in […]

DIY Homemade Pumpkin Spice Blend & Vegan 5-Ingredient Pumpkin Spice Protein Munchkins

DIY Homemade Pumpkin Spice Blend & Vegan 5-Ingredient Pumpkin Spice Protein Munchkins

Hey lovies! <3 I don’t know about you guys but the recent weather has me hyped up for fall & inspired me to make a DIY pumpkin spice blend for baking, coffee, chillies, soups, roasted veggies, toast & smoothies! It takes literally 2 minutes & […]