Katie Vaughn Nutrition

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Rochester, NY
Katie Vaughn Nutrition

We all know healthy nutrition is the key to healthy bodies and healthy minds. It’s no secret that eating well boosts mood, energy, and mental functioning.

I’m a Registered Dietitian-Nutritionist with expertise in sports nutrition, metabolic efficiency training, and adult weight management, with a goal of helping people become the best versions of themselves. You’ve heard it: lean protein, healthy fat, fruits, veggies, complex carbohydrates -- these are the tools we use to fuel our bodies intelligently. Yet, the task of translating all the nutritional knowledge we’ve read into a sensible meal plan isn’t so easy. I’m a Rochester, NY based Registered Dietitian-Nutritionist and a Board Certified Specialist in Sports Dietetics with expertise in sports nutrition, metabolic efficiency, adult weight management, and medical nutrition therapy. I am also a Level 1 Certified Metabolic Efficiency Training Specialist. As an avid Crossfitter, triathlete, and mom, I am passionate about sharing my knowledge and experience to empower you to be the best version of yourself – fit, strong, active, energized, focused, time efficient, and driven to succeed in all that you do!

-Katie Vaughn, MS, RDN, CSSD, METS 1-HMP

05/28/2020

This post needs to be reposted over & over! Repost. Share. Spread the word!
・・・
Nutrition, exercise, nature, sunlight, fresh air, intermittent fasting, heat, cold, these are the pillars of health. No one has a statin, aspirin or blood pressure medication deficiency. Yet this is what doctors are taught to prescribe. Despite 50% or more of the population not getting enough nutrients like magnesium, K2, vitamin D3 & potassium, doctors rarely test for nutrient deficiencies because that’s not what they are taught and that’s not what brings Big Pharma money.

NATURE and NUTRITION over prescription!

05/26/2020

✨Healthy Family 4-Week Meal Plan! This amazing digital download includes:

✨4 weeks of meals- breakfasts, lunches, dinners
✨a HUGE snack list
✨a day-to-day food shopping list ✨meal planning tips
✨and a list of “my favs” to help you with brands, types of food & even foods to have in your pantry and freezer.
✨ It was carefully crafted to have proper portions of protein, healthy fats and fiber to support blood sugar control. It supports active families and kids alike due to its moderate protein content, healthy carbohydrates sources with the addition of healthy fats.
✨ This is the time to get your whole family together, create awesome meals and snacks, feel confident you’re putting healthy meals on the table & to help take the guesswork out of what to prepare at meal times! Not to mention, how awesome is it to have a day-to-day shopping list??!
✨ The meals are easy, quick and delicious. There are crockpot, one sheet pan type recipes & LOTS of leftovers.
✨You can purchase the digital download via link in bio or at this link: https://www.katievaughnnutrition.com/purchase/healthy-family
and will be at a cost of $99 for the month of May only.
✨ This will be one investment that will never stop giving! Time spent with family, healthy meal and snack ideas, less stress and hassle around meal time, shopping lists, helpful tips...so much good stuff!!

05/20/2020

Metabolic Efficiency Training plate vs a Metabolic INefficiency Training plate.

The first plate properly supports blood sugar control by having a good balance of protein and fiberous carbs with the addition of healthy fats. Protein, healthy fat and fiber all slow the absorption of blood glucose into the bloodstream, minimizing insulin production.

The second plate shows a plate that will not properly support blood sugar control. It’s high in carbs, low in protein, fiber and healthy fats. This can cause a large blood sugar spike & crash causing insulin to be pumped out at higher levels. Chronic poor blood sugar control can lead to insulin resistance leading to pre- diabetes, diabetes, and at risk for other metabolic disease states.

Proper blood sugar control can improve energy, performance (to include endurance, strength, power, and speed), body composition, hunger & satiety levels, mood, sleep, blood markers, while reducing late night snacking & cravings!

As a certified Metabolic Efficiency Training Specialist I use the nutrition concept, Metabolic Efficiency Training (MET) as the foundation in my practice. The end goal of MET is to optimize and stabilize blood sugars by balancing your plate with moderate protein, good amount of fiber while incorporating healthy fats!

This concept works amazing for people of all ages and activity levels. It brings your entire body into a better balance from the inside out!
More info on this in my bio!

@ Fairport, New York

05/18/2020

🥒Healthy ranch dip to eat with your favorite veggies or crackers! Another recipe included in my Healthy Family 4-Week Meal Plan!
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05/16/2020

🌳Love living in “Trail Town USA”! These kids hiked a very hilly part of crescent trail - over an hour on their little legs up and down giant hills. So proud of them!
🌳These little kiddos are so tough and resilient. They’re unable to understand what a pandemic is and why they can’t go anywhere. They’re little brains can’t wrap their heads around any of it! My 2 & 4 year old have been wheeling around their suitcases packed full of their toys, around the house & up & down the driveway. Makes me so sad for them.
🌳All we can do is our best, making their days stimulating and somewhat normal. 🌲Mother Nature is one of the best forms of therapy for all ages! So grateful for many beautiful trails so close by!
@ Fairport, New York

05/15/2020

Want to take your performance to the next level? Proper blood sugar control is a good place to start.

As a certified Metabolic Efficiency Training Specialist, I teach my athlete clients how to properly support blood sugar by having a balanced meals and snacks. This consists of moderate protein, healthy carbs and healthy fats. The carbs and fats are tweaked and cycled based on the workout and sport.

This concept gets away from the old school nutrition concept of “carb loading” days before an event. This can cause GI issues to include bloat, nausea, urgency to use the bathroom, hydration issues and more - obviously something that can actually do more harm then good. Adjusting carbs slightly around training and competing works most efficiently.

Weeks into a metabolically efficient meal plan, clients have improvements in energy, performance, and body composition. Energy levels are higher and better sustained. They feel stronger, lighter and more productive. They have improvements in overall endurance, conditioning, strength and speed. They sleep better. They recover so much faster.

Their bodies start leaning out. There won’t be as much of a noticeable change on the scale but there will be changes in clothes sizes and measurements. As they get stronger and build more muscle, they also burn fat at a higher rate, causing them to “lean out”.

Look at your plate at meals times. Are they balanced? What about your snacks. Do they include protein, healthy fat and fiber?

More on Metabolic Efficiency Training and the programs I offer using this nutrition concept i n m y b i o!

05/14/2020

🌟What to expect when you purchase Healthy Family 4-Week Meal Plan and all of its BENEFITS!🌟

The feedback has been amazing from those who have purchased this digital download:

“You nailed this recipe!”, “I’d never seen a meal plan where I’d eat everything!” “I love your ebook!”, I can’t wait to start cooking this week!”.

There’s so much good information that reap incredible benefits for the entire family!

The greatest benefit about this meal is that it was carefully crafted to have the proper portions of protein, healthy fat, and fiber to support blood sugar balance and to support active families. My last few recent posts discuss the important and benefits of good blood sugar control. Make sure you check them out!

🌟Digital download available in a link in my bio!🌟

@ Fairport, New York

05/13/2020

👏🏽This barely touches the surface of changes and improvements that my clients experience when going through my programs.

The reason being, they follow a CUSTOMIZED meal plan based on their goals, medical history, blood work, food preferences, lifestyle factors, physical activity regimen and more, with the foundation of the meal plan supporting Metabolic Efficiency Training (MET).

METs end goal is to optimize and stabilize blood sugars through the right balance of food and exercise.

It’s NOT a diet.

It’s not RESTRICTIVE.

It gets back to the BASICS of nutrition and building a healthy plate to heal you from the inside out.

My clients are provided with constant continuing education, accountability, support, and motivation to make this a permanent lifestyle change.

More info on MET in my bio. My programs are listed there as well. Check ‘em out!

05/13/2020

A typical American diet-type meal vs one that supports Metabolic Efficiency Training (MET) and blood sugar control.

What does your plate look like? Is it properly balanced?

✨Check in with your energy. Would you say it’s a good sustainable energy or do you have dips in energy throughout the day? Or even the late afternoon energy slump?

✨What about your weight & body composition? Is it where you want it to be? Is it improving with exercise or do you feel stuck?

✨Think about your hunger & satiety levels. Be in tune with those this week. Are they well managed? Or are you constantly eating, snacking and craving foods?

✨Do you have good focus and concentration? Or do you have foggy brain, forgetfulness, and lack of focus?

✨Are you moody? Or do you feel you have pretty regulated mood states?

✨Sleep, something we all need now more than ever. Are you falling asleep well, staying asleep and waking up feeling well rested?

✨Abnormal blood markers? This is something that should be addressed immediately through proper nutrition, exercise & lifestyle factors.

Being problem aware is the 1st step. Then addressing it with proper nutrition and exercise is the next. All of my programs to include customized meal plans support Metabolic Efficiency Training and proper blood sugar control.

Stay tuned for more info on how to balance your own plate and to see what my clients are saying about MET!

05/12/2020

I am a Certified Metabolic Efficiency Training (MET) Specialist. The end goal of MET is to optimize & stabilize blood sugars through food and exercise. Blood sugar control is SO important and has SO many benefits! It’s as simple as balancing your plate with the proper amount of protein, healthy fats and fiber to slow the absorption of glucose into the blood stream and to reduce insulin production.
It has an even better effect if you are active and have a good balance of strength and conditioning type workouts.
Your nutrition lifestyle has the biggest impact on blood sugar control over exercise, 75% vs 25%, respectively. So balance that plate!
More info to come on what a balanced plate looks like!

05/11/2020

My Healthy Family 4-Week Meal Plan is now available for purchase!!! There is SO MUCH amazing content in this program, and there was so much love, time and true blood, sweat & tears put into this!

These pictures are the first four pages of my 36-page digital download. It includes ✨4 weeks of meals- breakfasts, lunches, dinners ✨a HUGE snack list ✨a day-to-day food shopping list ✨meal planning tips ✨and a list of “my favs” to help you with brands, types of food & even foods to have in your pantry and freezer.

It also describes why this meal plan is different from any other meal plan that you will find. It was carefully crafted to have proper portions of protein, healthy fats and fiber to support blood sugar control. It supports active families and kids alike due to its moderate protein content, healthy carbohydrates sources with the addition of healthy fats. Please read the final picture posted as it goes into greater detail why all of this is so beneficial.

This is the time to get your whole family together, create awesome meals and snacks, feel confident you’re putting healthy meals on the table & to help take the guesswork out of what to prepare at meal times! Not to mention, how awesome is it to have a day-to-day shopping list??! A necessity during quarantine.

The meals are easy, quick and delicious. There are crockpot, one sheet pan type recipes & LOTS of leftovers.

You can purchase the digital download via my website (link in bio) and will be at a cost of $99 for the month of May only. It will go up in price.

Send questions if you have them!! This will be one investment that will never stop giving! Time spent with family, healthy meal and snack ideas, less stress and hassle around meal time, shopping lists, helpful tips...so much good stuff!!

@ Fairport, New York

05/06/2020

Arugula Lentil Salad with roasted cashews! Vegetarian & Vegan approved! Quick and easy recipe!

Don’t want to roast cashews or cook lentils? Add whatever nuts you’d like or rinsed canned beans you have on hand.

Swap out your greens, nuts, and lentils for beans of choice. Add chicken, shrimp or another protein source to bump up the protein. Or have as a side salad with dinner!

ENJOY!

05/04/2020

Ways to control snacking! I feel this is an important topic during quarantine. It’s easy to be tempted to snack more due to availability, more time on our hands, stress and other emotional states.

I hope these are helpful tips to help you plan out and reevaluate your snacking habits.

Always remember to have a snack or pair a snack with some protein, healthy fat, and fiber to help you feel satiated. Foods that cause satiety are good for managing hunger levels by leaving you less likely to overindulge and constantly graze throughout the day. The easy snack ideas provided are an example of this.

Have you found any tricks that work for you? Please share!

05/02/2020

Homemade Turkey Burgers! An easy quarantine meal. You can have different variations: change up the veggies, add a different cheese, use ground chicken or beef.

These are a staple in our house and a client fav!

Enjoy!

05/01/2020

Katie Vaughn Nutrition celebrates FOUR YEARS of being into practice this month 🙌🏽! It’s been quite a rollercoaster ride to say the least.

I left my full-time clinical nutrition management job after four years at the end of April, to start my own practice. This was due to the fact that my husband was getting deployed overseas for 5 months and my daughter 8-months old at the time. With no family local, she would have been put in daycare full time. This didn’t fly with either of us. Especially because my 💩 pay would equal the cost of daycare.

Being an athlete, I started having a couple athlete clients on the side. My husband encouraged me to quit my job and start my own practice. I was like “hell yea!”. That week, I got a website up and running and things flourished from there.

Between sleepless nights with an 8-month old, breastfeeding, my husband working 7p-3a as a police offer and traveling for military, no family or local support, then having a second baby and doing it all over again. This made my journey quite an exciting one!

No matter what, I always pushed through. I was chronically sleep deprived but driven as all hell to help people and grow my practice.

I’ve helped hundreds of people over the past four years. From someone who’s trying to get more steps in each week to a 100 mile trail endurance runner. From young athletes to active 75 year olds to crazy busy families to toddlers.

I’ve not only helped athletes, but those with renal disease, heart disease, Type I & II & gestational diabetes, cancer, gut issues & digestive disorders, food allergies/intolerances, picky eaters, eating disorders, emotional eating issues, weight loss/fat loss, and autoimmune diseases such as RA, fibromyalgia, psoriasis & others. I’ve helped clients with hormonal imbalances such as pregnancy, breastfeeding, menopause, PCOS, and elevated insulin levels and more!

What I’m most grateful for is that I’ve met so many amazing people on the way. You are the ones who made this all possible!

Thank so much to all those who have supported me the past four years. Biggest thanks to my hubbie Jay Vizzle who’s been at my side the entire journey! 💜U!

05/01/2020

Quarantine staples and easy quarantine meal ideas!! In case you needed a few more ideas or a list to have on hand!

This could be our way of life for some time now. It’s best to have the right tools to keep you on track with healthy eating. Or to help you get back ON track.

If you need help getting back on track, start with cooking one healthy meal per week. Try something with lots of leftovers such as a crockpot or sheet pan meal. Sit down and plan it out each week, get the family involved.

I’ll be sending some versions of these easy quarantine meal recipes each week! Be on the lookout!

What are your favorite staples? I’d love to hear them! Please share!

04/29/2020

A few of my clients dinners!! I randomly texted them to send me a picture of dinner tonight! Good to keep them on their toes.

Super proud of all of my clients who are either in the middle of a nutrition program or have recently started with me while in quarantine.

There’s never the expectation of perfection, just progress. Taking it day by day is a must (sometimes hour by hour).

Being isolated can really challenge you as a person. You become more aware of bad habits. Aware of your weaknesses. You’re literally forced to deal with your demons during a time of high stress such as this.

But ya know what? My clients are crushing it. They’re having their goods, their bad days, their days of emotional eating, and days without exercise. But it’s okay. It’s okay to cut yourself a little slack during this time.

You know what’s not okay? Falling off the deep end. Spiraling out of control. Losing yourself in a sea of bad choices.

I offer my clients support, guidance, accountability, motivation, encouragement, a Zoom shoulder to cry on, whatever they need to get them through their rough days. That is how they’re able to keep moving forward, getting stronger and gaining more confidence in the choices they make.

Not all of my clients struggle. I have some pretty badass athletes who are strong as an ox. But we’re all not built that way.

My clients are going to come out of their programs (and quarantine) with a strong nutrition foundation and even stronger healthy lifestyle habits. They have more time to cook, move their bodies and just feel their emotions.

Don’t waste time. Don’t guess on what you should be doing. Don’t struggle alone. Reach out to learn more about my programs that offer SO MUCH, more than you will ever know.

@ Fairport, New York

04/28/2020

Chocolate Protein Pancakes! 🍓Here’s a yummy & easy breakfast to cook up this week!

🍓I use Iconic Grass-fed Whey Protein Powder. I’m an affiliate and have a 15% off discount code if interested! Let me know!

🍓This recipe contains a good carb to protein ratio (2:1) to support proper blood sugar control! A 1:1 is best and 2:1 is still ideal. A typical American diet contains carbs to protein at a 3:1, 4:1, and even 5:1 ratio (high carb, low protein) making it very difficult to support blood sugar levels.

🍓Poor blood sugar control can cause lack in energy, difficulty losing weight, poor exercise performance, endless cravings & mindless snacking, unstable mood, poor sleep quality, and more. It can even negatively affect cholesterol levels, blood insulin & glucose levels and leaving you at greater risk for certain inflammatory disease states.

🍓Every recipe I post on my page supports blood sugar control. Its the foundation used in my practice & how I create my customized meal plans!

Enjoy! 💜-Katie

Address

60 Carlson Road
Rochester, NY
14610

Website

http://www.KatieVaughnNutrition.com/

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