Putzel Kitchen

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Putzel Kitchen

Certified Nutrition Coach | Classically Trained Chef

Wellness + nutrition found in movement + the kitchen.

02/01/2026

Are you starting 2026 off in the right foot?

New Year’s is often a time to reflect on the past and set goals for the future.

The new year is a natural point of setting goals and aspirations to be better, stronger and healthier.

The best way to achieve success is to set both specific short and long term goals.

AND recognize why these goals are significant to you.

Ask yourself how achieving these will affect your overall life.

I’m excited to continue living a healthy and active life while helping others with their nutrition and wellness this year.

I’ll be sharing more recipes and cooking videos from my own kitchen too.

Join me as I teach you how to make being nutritious delicious this year.

Cheers to being on top of the world in 2026!

30/12/2025

My New Year’s Eve plans

Ha! Who am I kidding??

I’m gonna make steak and salad for dinner for my family and hit the hay by 10 pm at the very latest!

What are you gonna do to start your new year off healthy?

26/12/2025

I lead with care, but I coach with tough love.

Sugarcoating doesn’t change habits, consistency does.

I’ll call you out when you’re stuck and support you while you grow.

Real results come from honest conversations and clear action.

Are you ready for accountability?

18/12/2025

Another certification under my belt!✅

I’ve officially completed my Menopause Coaching Specialist Certification.

What a great way to end the year.

If you are a woman over 40 ready to tackle her fitness and nutrition in the new year AND want access to healthy, delicious recipes DM me.

I get you.

12/12/2025

Breakfast macros on repeat

I keep it consistent with the macros (fats, carbs & protein) but swap out within each category to keep it interesting.

Think rice, potatoes or fruit
Think avocado, egg yolks or cheese

Garnish with salsa or microgreens

Single food ingredients on rotation so it’s the same but not the same

10/12/2025

Tracking gets boring and I don’t always feel like doing it.

However, tracking macros keeps me aware of what I’m actually eating.

Intuitive eating sounds great until the data shows you’re unintentionally under-fueling or missing key vitamins & minerals.

Progress requires adequate protein for recovery and carbs and fats for energy.

If you are simply eating what and when you feel like, then you are probably missing what feeds muscle growth, recovery and supports our immune system.

So I track to stay aligned with what my body needs and what the science supports.

08/12/2025

Want an easy hack to boost your immune system during cold & flu season?

MICROGREENS

Microgreens are the young, tender shoots of herbs and vegetables that are harvested just a few weeks after germination.

Even though they are tiny, they are loaded with concentrated vitamins, minerals and antioxidants.

Cantaloupe microgreens provide Vitamin C, antioxidants and deep hydration.

Marigold microgreens add anti-inflammatory compounds that support skin & eyes.

Together they are the perfect addition to blend into your daily smoothie during cold & flu season.

Stop by and use code: NEIGHBOR10 for 10% off
OR
Enjoy their holiday promo of buy 2 get 1 free!!!

03/12/2025

Nut Butter Protein Bars

(Makes 10 Bars)

1 cups oats
1/2 cup peanut butter (or any other nut butter)
2 tablespoons chia (or flax) seeds
2 tablespoons date syrup
1/2 cup unsweetened shredded coconut
1 tsp vanilla extract
2 scoops protein whey isolate powder
1 scoop collagen

Mix together. Line baking pan with parchment paper and clip on with .kitchen before pressing mixture onto bottom of pan.

Melt & mix together
1/4 cup chocolate gems
1 tablespoon coconut oil

Spread on top and refrigerate for at least 1 hour.

Slice into 10 pieces.

Enjoy!!

MACROS
240 calories
15 grams fat | 18 grams carbs | 10 grams protein

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