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Sprout Into Wellness

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Katie | Functional Medicine Health Coach
I help women say goodbye to fatigue, digestive chaos, and thrive with plant-focused nutrition + sustainable habits. 🌱
Work with me ⬇️

09/12/2024

Could you use a little Reset?

The holiday hustle (and those tempting treats) can leave your gut feeling sluggish and your mind overwhelmed. But it doesn’t have to be that way!

I created the 2-Day Meals + Mindset Reset Guide to help you:
🌿 Nourish your body with simple, gut-friendly recipes
🛒 Save time with a done-for-you grocery list
🧘‍♀️ Recharge with mindfulness practices that bring calm and clarity

Whether you’re ready to kickstart your gut health journey or just want some new recipes to have on hand, this free guide has everything you need to feel lighter, more energized, and totally in control.

📥 Click the link to grab your FREE guide now! Let’s reset, refresh, and thrive—together. 💚
https://sproutintowellness.myflodesk.com/kyzn0lo8pg

06/12/2024

Antibiotics are wildly overused in the U.S., leaving many with disrupted gut health from a young age or building up antibiotic resistance that requires stronger doses over time. Yet, there are moments when antibiotics are essential—like after surgeries, for infections, or during severe illnesses.

If you've worked hard to rebuild your gut health, needing a round of antibiotics might feel daunting. But take heart—your gut can bounce back with the right support. Your body’s default setting is health, and when cared for properly, it knows how to "factory reset."

Here are science-backed strategies to support your gut post-antibiotics:
✨ Probiotics like S. boulardii
✨ Prebiotic-rich foods
✨ Fermented favorites (think sauerkraut and kimchi)
✨ Hydration, sunlight, gentle movement, & mindfulness

PMID References: 38282825, 37601783, 21531334, 35281444

With the right tools, your gut health journey continues strong. 💪

04/12/2024

✨ Your Health, Your Power ✨

At Sprout Into Wellness, I understand that your time and energy are valuable. The Lifestyle Changer Program is crafted for women like you—ambitious, driven, and ready to take control of their health.

This is about more than just feeling better; it’s about thriving. 🌿 From uncovering root causes to building sustainable habits, we’ll create a roadmap designed to optimize your energy, improve your gut health, and elevate every area of your life.

🌟 Whether you’re ready to master plant-based nutrition, boost your energy for peak performance, or find clarity and calm in your demanding life, this program is the solution you’ve been searching for.

It’s time to invest in yourself. Click the link below to start your journey toward a life of balance, clarity, and strength. Let’s make this your breakthrough moment. 💻✨

Get Your Free Reset Strategy Session 👇
https://tinyurl.com/mve66xuw

24/11/2024

✨ Fan-Favorite Holiday Salad ✨
Every year, my clients ask for festive, seasonal recipes to bring balance to their holiday tables—and this Smoky-Maple Delicata Squash Pomegranate Kale Salad always steals the show! 🌿 Sweet, smoky, crunchy, and nourishing—it’s a guaranteed hit, even with the kale skeptics.

💚 Here’s the recipe:

Salad Ingredients:
1 bunch kale (~6-8 cups), destemmed + torn
1 delicata squash, sliced into half-moons
1 cup cooked quinoa (cook w/ veggie broth for extra flavor!)
4 oz vegan feta (optional- I like Follow Your Heart brand)
1 cup pomegranate arils
1 tbsp olive oil
1/2 tsp chili powder, salt + pepper

Dressing:
2 tbsp olive oil
2 tbsp apple cider vinegar
1-2 tbsp maple syrup (adjust sweetness to taste)
1 clove garlic, minced
1/4 tsp chili powder
1/4 tsp smoked paprika
Pinch of salt + pepper

Directions:
1️⃣ Roast squash: Toss in 1 tbsp olive oil, chili powder, salt, and pepper. Roast at 400°F for ~20 min or until golden.
2️⃣ Make dressing: Shake or whisk all ingredients until combined.
3️⃣ Massage kale: Drizzle with 1/2 the dressing and massage until softened.
4️⃣ Assemble: Add roasted squash, quinoa, pomegranate, and feta. Drizzle with remaining dressing. Enjoy!

Save this post or if you want a printable PDF ask in the comments and I'll send you a link.

Let me know if it’s a hit at your holiday gathering!

15/11/2024

Did you know? 93% of Americans are considered metabolically unwell. This means that only 7% of the population are thriving when it comes to their health. 🥺

Swipe 👉 to learn about the metabolic markers that could be holding you back and discover simple, sustainable changes to support your journey to wellness.

🌱 Ready to take the first step? Start by getting screened, being vigilant, and testing biomarkers annually.

The good news is that you have the power to rewrite your health story at any point. Start your next chapter today. Let’s do this together! 💪✨

04/11/2024

✨️ Client Spotlight ✨️

Natalie’s journey is a reminder that health transformations go beyond the physical. Sometimes, understanding what drives our habits is the key to lasting change. 🌱💪

Ready to uncover the root causes and feel more aligned in your own wellness journey? Let’s make it happen together. 💫

Book your Discovery Call 👉

29/10/2024

I see this misconception almost every day—that true health is reserved for those who can afford high-end specialists, fancy supplements, or expensive labs. But here’s the truth: deep healing doesn’t start with a price tag. It’s in the daily habits we choose to build, the little steps that lead us to feel our best. 🌱

When we learn to:

Process stress in ways that ground us 🌊
Build resilience to navigate life’s ups and downs 🌱
Take time to slow down and savor moments 🕰️
Cultivate meaningful relationships 🤝
Connect with nature and breathe in fresh air 🌳
Soak up sunlight ☀️
Eat vibrant, colorful foods 🌈
Laugh, dance, smile, and practice gratitude daily 💫

These habits are powerful, accessible, and transformative.

What would you add to this list? 👇 Let’s inspire each other to find wellness beyond the wallet. 🌟

03/10/2024

Ever searched for motivation to start something new and struggle to find it? That is because Motivation comes from Repetition.

Sure, you'll have your "why", the reasons you want to get started, like "I want to start lifting weights to build bone and muscle mass to take care of myself when I get older.", but if that hasn't gotten you out of bed and into the gym before, it might not now either.

Repetition creates new neural pathways in our brains. 🧠 The more we do something repeatedly, the stronger these new pathways in our brains become and connect. The more we do something, the easier it becomes, which in turn, becomes motivating! 💥

So make the move, start doing the thing - rinse & repeat - and you won't have to find your motivation, it will find you!

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22/08/2024

Curious about fasting, but not sure where to start?

As a Functional Medicine Health Coach and Women's Health Expert, I’m here to guide you.

Fasting can be a powerful tool for improving your health, but it’s not one-size-fits-all—especially for women. Together, we can create a personalized approach that fits seamlessly into your daily routine, making it easy to see big results without added stress.

Beyond fasting, there are key components you can add your daily eating habits to see BIG results in a simple way.

Ready to make fasting work for you?

Let’s connect and explore how to integrate this into your life for lasting benefits.

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