One thing you can do to lose weight or change your body composition (AKA, decrease fat, gain muscle) is to track your macros intake to see how many carbs, protein and fat you are consuming. Once you determine this, you can adjust your macros intake in order to meet the health goals you have. As a dietitian, I work with many of my clients to dial in on their macros intake by using an app. The app makes tracking food easy, because it has a huge database of foods uploaded to ch

In the past we have held a sale for our well-loved powerballs. I created the initial recipe for the powerballs when I first started KA Wellness and Nutrition, and since then, more flavors and varieties have made their way into my regular rotation. I make them every week for my family, and you will always find a container of powerballs in my freezer. These "treats" are nutrient-packed and full of only all-natural, wholesome ingredients I love packing more healthy ingredients o

Take these 4 pieces of "armour" into any holiday function, event or get-together. It could be at someone else's house, your own home or out to eat. 1. Shield: Come to the event with being well-fueled. On days where you know you have an event, be extra mindful to start with an egg or yogurt breakfast (and not cereal, donuts or skipping entirely). Be sure to eat lightly throughout the day, but choosing quality foods that will shield you from having excessive desires for certain

Registration is open! Register today! Do you need a reset after a fun, but over-indulgent Holiday? Are you looking for support jump-starting your 2026 goals? Are you ready to focus on meal planning and making new and healthy recipes? Or maybe you are on a weight loss journey, but you feel stuck and unsure how to move forward? KA Wellness and Nutrition will be holding another round of our Health and Weight Loss Challenge, timed perfectly for those of you who are ready to take

It's summertime and all the sweet treats are everywhere! Ice cream, popsicles, brownie sundaes, milkshakes, cookies, iced lattes are the...

For those of you participating in the Spring Health and Weight loss Challenge, you know that a huge part of the challenge is getting into...

Let's hear from Heather Robinson, one of our dietitians here at KA Wellness and Nutrition. She specializes in pediatric and family...

What's the scoop on fiber anyways? Some sources say "get more fiber!" and some say "you just don't need it!" Who do we believe? We see...

Valentine's Day is this week and its the time to allow yourself to indulge in some super decadent chocolate! Who says we have to eat...

Here is another round of recipes that are Macro-Friendly and are part of this week's email for the Health and Weight Loss Challenge. See...

If you are tracking your macros, it is essential to find recipes that fit your macros goals to help you succeed. If you have participated...

We all know the holiday season is not typically thought of as a time of healthy eating. Why is this? Well, we tend to think that healthy...

The term "power-cooking" is something I literally just made up, as I was attempting to describe to a friend how I go about meal prep. You...

Have you ever heard of the term "hedonic eating?" If so, you have probably already done some work with intuitive eating. This term refers...

Several studies have shown that at least 25% of Americans skip breakfast. Why? It's likely due to several reasons. One reason that is...

If you are a woman in the age range of 30-60 years old, you may have experienced at least one "hot flash." This can happen when one or...

We live in a world where our food industry is hugely dependent on consumers preferences, because at the end of the day, every product...

Guys, this is IT! If you are looking for a yummy indulgence that won't set you back too much, but will make you feel satisfied and full,...

If you are feeling a little "heavy" after all the holiday food, drinks and cookies, then it might just be time for a reset! It can be a...