Be Healthy With Kati

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Be Healthy With Kati

Kati Sarbu - Registered Dietitian Nutritionist, Certified Diabetes Educator, Health Made Simple PRO No need to be vegan/vegetarian (unless you want to).

I am Kati Sarbu, a Registered Dietitian Nutritionist, Certified Diabetes Educator, and a Health Made Simple PRO with 15 years of experience working as a Dietitian and Health Coach. I also am a wife, mama of two, self-taught home cook, and all-around food enthusiast! Over the years, I have noticed the biggest healthy habit I recommend to most people is to eat more plants - especially minimally processed vegetables, fruits, berries, intact grains, beans, nuts, and seeds. Research has shown that eating more plant-based has so many health and wellness benefits. Help yourself and the whole family eat more nourishing plant foods, as well as find additional ways to live healthier with me, Kati (which is pronounced Kah-tea, not Katie).

09/13/2023

Repeat after me…

“There are no good and bad foods, and I can choose to eat whatever I want.”

Yes, some are healthier for us than others, but everything we have is a choice.

We can choose to include foods we want to enjoy.

We can choose how much we have when we do.

We can choose how often to enjoy them.

Our choices will impact certain goals we might have set for ourselves, but nothing ever “has to be restricted.” There are no “forbidden food” and there is no “cheating”.

If you can, choose the healthier options more often, choose to balance out some of the treats, and take the time to enjoy anything you choose to eat.

08/07/2023

Smoothies = 😋

Perfect for the hot mornings, afternoons, or evenings. I like to toss a handful of greens in as well with any smoothie I am making. The color might not be as pretty, but it still tastes delicious and gives it the extra nutrition.

Looking for smoothie ideas, I offer meal plans with lots of ideas to help figure out what to eat. Let me know if you would like to learn more about the monthly meal plans by dropping a comment here.

08/04/2023

Take time to be in nature. It might not seem like it, but even being outside in nature for short time periods can help with:

🌱 improving mental health
🌱 reducing stress
🌱 boosting our mood
🌱 help us add movement into our day
🌱 strengthen our immune system
🌱 help with focus and attention
🌱 improve sleep
🌱 promote creativity
🌱 get some Vitamin D
🌱 and more!

How often do you go outside and enjoy nature around you?

07/28/2023

Keep it simple = Don’t over complicate

Keep it real = real whole, minimally processed foods

07/25/2023

Have you ever made oatmeal energy bites? What is your favorite combination! 👇⠀
⠀
⠀

These are so simple to make, taste great and make for the perfect 👌grab-and-go snack for busy work days. The best part is, they are SUPER customizable and made with ingredients you probably already have on hand. Such a nice breakfast alternative or tasty treat/snack.

Cookie Bites for breakfast = 😋
5g of fiber to start the day = healthy 💩
⠀

FORMULA⠀

➡️Oats (old-fashioned, quick or a combination of both)⠀

➡️Nut Butter (anything goes, but choose natural with no added sugars or oil as much as possible… just the nuts blended up) or alternative for allergies⠀

➡️Sweetener of choice (liquid)⠀

➡️Add-ins like dried fruit, nuts, flax meal, or mini chocolate chips⠀
⠀

➡️Ingredients⠀

✅1 cup rolled oats (gluten free, if needed)⠀

✅1/2 cup peanut butter, or alternative⠀

✅1/2 cup flax meal [ground flax seed]

✅2 tablespoons maple syrup⠀

✅1/2 cup chocolate chips ⠀

✅unsweetened coconut flakes, optional⠀
⠀

➡️Directions⠀

✅Add ingredients to a bowl and mix until incorporated. Add liquid [milk of choice] a tablespoon at a time if batter is dry.

✅Using a small ice cream scoop or two spoons, portion out into 24 bites.

Recipes serves 8. ⠀
⠀

07/13/2023

Avoid the hangry because hangry is unpredictable. Hangry (or hungry + angry) can lead to making less healthy choices, over doing it because we are starving, and truly can just pour us in a bad mood which can impact those around us as well.

To help:

🥗Aim for balanced meals full of produce + some lean proteins + a little wholesome carbohydrates + healthy fats moderation.
💧Stay well hydrated with water
⬇️Reduce simple sugars are refined carbohydrates that can leave us feeling hungry not long after
⏰ Find an eating routine that works for you. There is no one perfect way to eat during the day. Listen to your body’s hunger and satiety signals, take into consideration your schedule and when you can eat, and plan ahead some to help set yourself up for success and avoid falling into the hangry trap.

07/10/2023

Get outside and enjoy the fresh air and sunshine! Not only can the sun help give you Vitamin D, but spending time outside in nature can help reduce stress, improve your mood, and if your doing something active (like how we we kayaking for the 1st time), then you can get a lot of great movement in for the day!

07/01/2023

👆Remember this always. No one is perfect. It’s ok to make mistakes along the way. Just keep going.

06/14/2023

Find a workout you enjoy!

Staying active is so important for overall health (physical and mental), but if you don’t enjoy what you do, you aren’t likely to keep up with it or it might feel like a chore instead of helping you feel your best.

For me, that is boxing. 🥊 😅

What workout do you enjoy?

05/22/2023

Do you find yourself being stretched too thin, but still saying yes to help others/do more?

It’s OK to say NO.

I know that isn’t possible for everything, but if it’s not something you have to do and you just can’t, then take a step up for yourself and politely decline.

Sometimes ‘no’ is what we need to focus on ourselves and what truly needs our energy.

05/17/2023

Keep it simple, keep it real.

Mix and match with any veggies, fruits, lean proteins, healthy fats, and whole grains.

Bonus: Aim for as much color as possible to help eat a variety of whole@food nutrients.

And in case you noticed…. You might see there aren’t any grains on my plate here. But what you don’t see is the chocolate protein muffin I enjoyed for breakfast. It’s all about balance, no restricting or dieting.

Enjoy!

05/10/2023

🛑 Stop dieting and restricting!

Besides the fact that it just sucks to diet and feel deprived, you aren’t setting yourself up for success this way at. For most, that cycle doesn’t end well and old habits return when we can’t keep up with a restrictive plan.

👍 Instead, think of everything as a choice!

You can choose to enjoy anything you want, but take into consideration how much and how often to indulge to help you make progress towards your goals.

Choosing to focus on building healthy habits (even if one at a time) helps you build confidence and keep up with these habits long term.

Choose to set yourself up to enjoy eating, to make progress towards your goals, and feel good about the process.

05/09/2023

Sometimes the best meals are the ones that are simple and don’t stress you out to make.

This took me 5 mins make. Sourdough toast, add some avocado and everything seasoning (usually I like to add some onions, spinach, tomatoes… but didn’t have so that is ok), add some fruit and hard boiled eggs (cooked ahead of time) and it’s a filling tasty meal.😋

What is your favorite quick meal to make?

05/05/2023

It’s so easy to put off starting on habits we want to change…

We might think we don’t have enough time.

We might feel overwhelmed.

We might feel that if we start, we might fail and then what’s the point.

But the best time to start is NOW.

Start small if you need. Focus on one simple change at a time. Focus on progress, but perfection. But whatever you do, don’t wait. Start now.

What will you start with today?

04/28/2023

One of the best ways to start with taking small steps towards healthy habits…. By going out (or stay in) and getting those steps in. 🚶‍♀️👟

It doesn’t matter if you make it to exactly 10k steps a day. Just keep looking to build upon where you are starting. If it’s 5 mins at a time, great! If it’s a 30 minute walk, awesome! If it’s just intentionally moving around you house more, it still helps!

You’ve got this!

04/26/2023

Feel Overwhelmed? 🙋‍♀️
Never Ending to do list? 🙋‍♀️
Can’t Think of Doing Much More? 🙋‍♀️
But still want to focus on your health? 🙋‍♀️

You are not alone.

Life can keep us busy, things are not always easy, and we can be running on empty. But it doesn’t mean we have to put ourselves and our health on the back burner…

We can make changes.

One step at a time.

Sometimes those steps are really small.

That is OK!

In fact, it’s better to take those small steps to move towards healthier habits than to not try or give up.

I can truly say that life during and post COVID has kept me on my toes, made me feel vulnerable, stretched me to my limits, and lead to changes I didn’t think possible. And during all of this time, there has never been enough time.

I have accepted I can’t do it all. I set aside so many things to focus on what was needed. And I was guilty of even putting my own health too low on my to do list for some time.

But it’s never too late to start again. To refocus and take those small steps.

And with this, I want to help others feeling the same way. Let’s keep taking those small steps to healthy habits that help us feel better and support our health and wellness goals.

04/01/2022

Is this Breakfast? Dessert? 🤔

Answer: it could be both! 😋
🌾1/2 cup cooked rolled oats
🥜 1 tbsp unsweetened natural butter butter
🍓🫐🍫Topped with fresh berries and a small amount of chocolate chips (we like Enjoy Life personally for their simple ingredients and they are diary free)

The perfect mix of fiber, protein, antioxidants, and a little something sweet.

Address

Winnetka, CA

Website

http://katisarbu.com/

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Our Story

Welcome to Be Healthy with Kati!

I am Kati Sarbu, an entrepreneur for healthy living!

I am a Registered Dietitian Nutritionist, a Certified Diabetes Educator, and a Health Made Simple PRO, with more than 10 years of experience working as a Dietitian and Health Coach.