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Unlocked Nutrition

Get Food Freedom...

So you won’t stress about what to eat, how much to eat, and what to do when your out of your normal, controllable, food environment.

Get Weight Freedom...

So you can stop worrying about the scale and feel comfortable in your body.

Get Yourself Unstuck

From confusion around which diet to follow and what to do for maintenance.

I help women, especially military wives, escape the yo-yo dieting cycle, keep weight off, and live an empowered life.

Nutrition has become a field cluttered with unnecessary rules and restrictions. My approach to nutrition is individualized, but still centered around a minimalist approach.

Improve your relationship with food so you stop the yo-yo dieting roller coaster and improve food binging coping mechanisms

You’re Not Alone. 

We are bombarded with fad diets. They all claim to answer all your problems and promise to be the one to end it all. I’m here to say that DIETS SUCK.

I’m not going to give you one with ridiculous, tedious, and cluttering rules and restrictions.

Which best describes you?

How I Help…

When we work together, here are just a few things we will go over…

Food Coaching

Build & grow the needed skills for healthy habits that serve you long-term

Relationship with Food

Improve your relationship with food so you stop the dieting roller coaster and improve food binging

Vitamins & Supplements

Personal recommendations for your lifestyle

Weight Loss

Weight management with healthy, sustainable practices

Finding a Balance Can Be Hard, but Eating Healthy Doesn’t Have To Be

Improve your nutrition in a healthy and sustainable way with a changed mindset, using knowledge and skills for long-term maintenance. Each person is individual and requires a game plan built for you and your lifestyle.

I’ve Developed a Realistic Meal Plan &

Show How to Create a Balanced One for Yourself!

  • 4 Important Steps for Simple Meal Prep
  • How to Put Meals Together for Ease and Energy
  • Healthy Food List Memory Jogger So You Know Your Options
  • A Free 3-Day Meal Plan to Use and Refer to
  • Template for Your 3-Day Meal Plan to Personalize for Your Preferences
  • Balanced Snack Options to Give You a Kick of Energy and Balanced Blood Sugar Levels

 

Get My 3-Day Straight Up Simplified Meal Plan and Cheat Sheet for FREE!

I’m Cutting the B.S.

You Deserve Better…

  •  I’m not going to give you a MyPlate handout and tell you to eat according to standard guidelines. If it were that simple, we wouldn’t have any issues with our diets and bodies.

  • I’m tired of the surface-level tips, tricks, and hacks that never address the root cause to overeating and poor nutrition habits.
  • I’m tired of the gimmicks and the fad diets that claim not to be fad diets when they actually are.
  • You can stop feeling like crap, minimize or reduce joint pain, keep up with your kids on the playground, lose weight and more by implementing healthy, sustainable changes in your life.

 

About Kat Registered Dietitian Nutritionist

My name’s Kat! I help women feel empowered around food without being perfectionistic about it. 

We work on body goals while improving your relationship with food. We cut the yo-yo dieting, confusion, and overwhelm of what to eat and help you see a big drop in emotional over-eating, consistency issues, and high-sugar habits that harm.

I was there. 

There was a time when I was unsure of what to eat to fuel my body well. Unsure of what to eat. Unsure how to pair food for satiety, performance, staying power and was so confused on what nutrition. But once I figure all that out, the next issue was consistency. Once I got that under my belt, all that gave me even more hands-on experience of eating well and feeling strong throughout life stressors!

Build & Grow Skills

⇢Meal prep skills you can use in everyday life and during big life changes

⇢Understand confusing hunger/fullness cues and how to listen to what your body needs

⇢Learn how to choose foods healthy and still convenient to you with any time you have

⇢Learn how to use intake moderation as a tool so 1 bite doesn’t turn into 20+

⇢Learn what environmental factors are holding you back and a plan to overcome

Gain Knowledge

Learn how hormones can make or break weight loss and healthy eating goals

Learn how to prioritize what to focus on for long-term consistency

Learn why some habits are not sustainable and how to incorporate habits for the long-term by using basic human behavioral psychology 

Learn the best foods to choose for your goals and needs according to availability, financial access, taste and health preferences

Change Mindset

Change self-sabotaging practices

⇢ Learn how to adopt a more growth-focused mindset

Learn how to tap into your intrinsic motivation 

Learn how to cope with stress without using food

Address practices that trigger your inner rebel and keep you from being consistent 

Learn self-sabotaging attitudes and beliefs and how to change them

“I spent my entire life yoyo dieting, and this program taught me how to make a lifestyle change. Because of that, I’ve been able to keep the weight off for over a year, and I now have a healthy relationship with food. I use food as fuel for my body. I get to eat delicious, nutritious food and I never have to feel guilty about what I’m putting in my mouth. This program really just changed my mind about food. I finally feel comfortable in my own skin, and I’ve regained my self confidence. That’s a priceless gift, and I would encourage anyone to give it a try. It’s certainly changed my life.” 

*results may vary from one client to another

“I found Kat and couldn’t be happier that I did! In our first meeting Kat was able to identify the source of my weight gain and help me set goals to start reversing the trend. This comes from her ability to sit and listen, discuss, and actually understand me. I’m happy to say that over the course of the 2 month program I signed on for, I lost 27 pounds! At the end of the 2 months, I felt encouraged, was seeing results, and did not want to stop. I’m still losing weight and Kat is still working with me to help me achieve a whole new set of goals I never imagined pursuing. I feel like Kat really has taken a personal interest in seeing me succeed, and that makes all the difference.”

My Ultimate Meal Planning Workshop

Learn how to take control of your nutrition and still have a life. When you eat well, you can think and be well.  This is designed to lay the foundation for ending yo-yo dieting, by showing you how simple it can be to eat well so you don’t have to spend countless wasted hours trying to figure out what to eat, especially if you’re unsure of how to pair food for staying power and have problems staying consistent, even if you don’t have a lot of time to meal prep

After you work through this course, you’ll know how to pair your food together, get ideas on prepping and seasoning your food for your preferences, and how to stay aligned to your goals when life happens, all with practical steps and a realistic and sustainable plan.

Learn how to pair meals for best energy and health

Learn how to create a capsule kitchen for food prep ease

Includes a 7 day real food meal plan, recipes, and more!

Best practices for making freezer meals

Featured Articles

20+ Healthy Food Items to Buy at Sam’s Club for Best Savings

These prices were compared to an average grocery store in San Antonio, Texas and might not be truly reflective of grocery stores in other states. These finds are not in any order and is not affiliate in any way with Sam's Club stores. I love finding good food for a...

2 Ingredient Pancakes

2 ingredient pancakes ingredients: 2 whole eggs + 1 mashed banana Optional: top with natural peanut butter --> Spray cooking spray in pan, and cook like a normal pancake. That's it!! It’s not going to taste exactly like a normal pancake, but they were still delicious...

The Ultimate Guide to Building a Powerhouse Salad

Salads don’t have to be a basic and boring diet food. You can add so many different textures (roasted, raw, steamed veggies) and flavor balance (sweet, salty, bitter, umami, sour) to make salads more fun and flavorful! How to Build a Powerhouse Salad Why Salads? Let’s...

Frequently Asked Questions

How Coaching Works!

What do we go over in nutrition coaching?

As your nutrition coach, we’ll…address your consistency killers, work to transform habits, find out what’s really triggering your hunger, address manipulating mindsets that sabotage your good intentions, and implement fundamentals that apply to all seasons of life to empower you to get in charge of and around your food.

What is your training?

I am a Registered Dietitian Nutritionist and in good standing with the Commission on Dietetic Registration. I have a history working in private practice and in a clinical setting. Behaviorism-focused coaching is my primary focus and specialty.

What if I don't get results?

The very nature of my coaching is to go beyond bandaid “fixes” and get to the root of the problem keeping you from being successful. The majority of the people I work with have come to me as serial dieters looking for a way out. While everyone’s experience is slightly different (due to difference in plan needs), and because I legally cannot guarantee anything as a health professional…if you are open with your struggles and bring your concerns and patterns to me, you greatly enhance your chance for results. 🙂

How are the meetings structured?

We’ll start with a 45-60 minute initial consult, where we will go over your nutrition and health history, daily intake patterns, your biggest struggles, and goals. From there, we will create a some starting action steps to get you going ASAP and I’ll work on your personal meal plan (delivered within 24 hrs). Check-ins are on a weekly basis as needed. During check-ins, we will go over the previous week’s wins, challenges, and game plan for the upcoming week.

How much does NUTRITION COACHING COST?

All coaching begins with a $100 initial consult, which includes: a 45-60 minute in-depth interview on nutrition and health history, a personalized overarching plan to get to your goals, a meal plan tailored to your needs at this time, handouts as necessary, and access to my electronic medial record where you can track food and health habits.

Check-ins are where we tweak plans, game-plan for upcoming challenges, reflect on previous week’s nutrition intake, and more.

Each additional week is $35 and is sold on a month basis.

The first month of nutrition coaching is $205 ($100 + 3 x $35). Each additional month is $140 ($35 x 4)

 

do YOU GIVE MEAL PLANS?

Meal plans are notorious for not working long-term for a variety of reasons. There is some nuance to the term, and while I won’t be giving you a cookie-cutter meal plan, I will work with you to create a realistic meal plan for your lifestyle and goals. I’ll also teach you how to meal plan for yourself!

 

Get Coaching!

Nothing happens without consistency! Break the yo-yo dieting cycle and scale-obsessed dieting and address the most important things killing your consistency.

Email Me

Kat {@} UnlockedNutrition {dot} com

Call Me

(210) 316-4494