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Hello Balance

Katie is a holistic wellness specialist and functional medicine health coach based in sunny Singapore.

01/01/2023

Happy 2023 everyone!!! I hope you’re having the best day 🥰 thank you always for being here! Lots of love xx

15/11/2022

I’ve upgraded the GOAT Ruth’s Chris Sweet Potato casserole to make it healthier for you and your family! This recipe is SUCH a classic. It’s delicious, but it’s also a complete sugar bomb 💣

I’ve been slightly pulling the sugar back for years and nobody even notices. They still request I make it every year even though it’s less sugary and I swapped the white flour for almond flour. Little tweaks like this add up on an indulgent holiday!

So if you need a crowd pleasing side to bring to thanksgiving this year sign up for: SWEET POTATO CASSEROLE⁣
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They’ll be fighting for leftovers...if there is any 🤷‍♀️⁣
⁣
Filling Ingredients:
3 large sweet potatoes or more if they’re on the smaller side
¼ cup white sugar (optional if you prefer less sweet)
2 eggs
½ cup melted salted butter, plus more for greasing the pan
½ tsp fine grain sea salt
1 tsp vanilla extract

Crust Ingredients:
1 cup pecans, chopped
⅓ cup almond flour
½ cup coconut sugar
3 tbsp maple syrup
⅓ cup melted salted butter
⁣
Directions:⁣
⁣
1. Preheat oven to 375 f⁣
2. Peel and chop sweet potatoes and boil until soft. Let them cool in a colander.⁣
3. In a food processor combine all sweet potato filling ingredients and whip until smooth and fluffy.⁣
4. Add to a buttered baking dish and cook for 25 minutes. ⁣
5. Combine all crust ingredients in a bowl and mix well.⁣
6. Once the sweet potatoes are done sprinkle crust topping over evenly. ⁣
7. Cook for 10 more minutes or until crust is melted and slightly toasted. ⁣
8. Enjoy with loved ones ❤️⁣

04/11/2022

🌊

23/09/2022

What are your thoughts on this?

Did I miss anything?

15/09/2022

In tomorrow’s email newsletter 💌 I’m sharing some of my top takeaways from the personal development retreat I was at last week! I’m still blown away by some of the stories & lessons they shared with us!

Thank you to the incredible, ultimate inspo you’re an actual angel. Also thank you to your words are still on repeat in my head. Your energy is truly infectious to be around. 🤍

If you’re not on my email list yet, head to the link in my bio and sign up with the automatic pop up. You get my fav chocolate chip cookie 🍪 recipe as a thank you for signing up. I hope you love this weeks newsletter and are inspired to start putting some of the takeaways into action, because you deserve it!

24/07/2022

That one time your hubby agrees to an impromptu photo shoot
💚💚💚💚 happy wifey = happy lifey

Loved our staycation at raffles hotel celebrating our 4 year anniversary! If you have not been to the tiffin room here for Indian food it is a MUST! sooo yummy and great wine. Such a special weekend. ✨

21/07/2022

With every year that passes I’m in awe of how we grow together, how you meet all the gaps I can’t fill, and how clear it becomes to me that I couldn’t have ended up with a more perfect person for me. I’m so grateful we found each other.

Thank your for being my biggest cheerleader, my rock, my love, and my best friend. I love you more than you know.

Happy 4 year anniversary babe!

22/06/2022

Personally, I used to be caught in the cycle of undereating and then overeating, or being on the next fad diet, and I was sick of it. This cycle can make us lose trust in our bodies and feel guilty or out of control around food. That’s ultimately why I went back to school to study nutrition and functional medicine was to figure it all out for myself.

After years of working with clients, diving into the research, developing and testing blood sugar balancing recipes, and just seeing what actually works I decided to put everything I knew to be true in one spot.

In this guide, you will learn all about how certain foods affect your biology and how to use food to hit your goals — whatever they may be.

I wanted to create something that empowered you with the basic science so you can feel confident in your food choices. I aim to remove the fear around certain foods and encourage you to add more positives to your plate in effort to feel more balanced and fueled. Overall I want you to ENJOY what you’re eating, so I don’t skimp on flavor!

Once I learned to implement what I teach in this book, I never went back to my old habits. I hit my goals naturally, by making this way of eating my lifestyle, and now it’s 100% intuitive for me — it can be for you too! I truly eat whatever I want now. This guide will give you the tools to look and feel how you want! Whether you want to lose weight, feel more energized, balance your hormones, or just start feeling healthier in general, then I believe this guide will be a helpful resource.

My hope is that reading it will inspire and motivate your to start becoming the healthiest version of you one yummy meal and decision at a time :)

You can buy it on my website linked in my bio. The hardcopy ships throughout the US and the digital version can be purchased no matter where you are in the world!

If you have the cookbook and it’s been serving you, I’d love to know, what tip or recipe has been your favorite?

10/06/2022

Have you tried my BERRY POPPYSEED SALAD yet?!

Brianna’s poppyseed dressing was a staple in our house growing up, but after reading the ingredient label I knew I had to create my own clean poppyseed dressing!

We skip the refined sugars and inflammatory oils in my recipe and it tastes so so yummy!

Did you know poppyseeds are full of vitamins and minerals that help decrease feelings of anxiety and promote quality sleep? Plus they’re so tasty in this recipe.

Find the recipe on page 121 of my cookbook! To check out the cookbook head to my website linked in my bio ❤️🫐🍓🥬

09/06/2022

Have you ever found yourself needing a vacation from your vacation?

I used to let most of my healthy habits slide on vacay. But recently I’ve found so much balance on vacay and it feels really good!

I lay out some of my tips for coming back from your trip feeling refreshed instead of sluggish in my weekly newsletter hitting your inbox tomorrow morning 💌

As you can see we ate so well and I found a really good balance between relaxation, activity, alcohol consumption, and food!

Make sure you’re signed up so you don’t miss it! You can sign up on my website linked in my bio.

I also share:
~ the reason I’m not eating with my phone.
~a book to tackle anxiety at the core.
~ my favorite toothpaste brand
~nice cream bars for summer
~ and SO much more!

I really enjoy sharing with you, and I love how this newsletter allows me to cover so much ground and recommendations that I want to let you in on.

I also want these weekly newsletters to be inspiring and motivating you every week! So don’t forget to check your inbox and let me know if you have any questions in the comments ✨

07/06/2022

I feel like this trip to Bali really put daily life stress into perspective for me. And I really want to embody that energy and identity now that I’m home and back to work.

I did lots of journaling on my goals for 2022, which really comes down to systems (aka habits) and identity (aka the person you believe you are).

Here’s one of the identities I wrote down:

“Doesn’t get overwhelmed with my to do list or take life too seriously, able to be in the moment, finds solutions easily”

Trying to bring that stress-free, motivated, inspired energy back to work with me today! Showing up as the best version of me ☺️

Feeling really focused and clear for the back half of the year! If you need some inspo here are some of my favorite resources:

~ atomic habits
~ the war of art
~ podcast
~ meditation app
~ essentialism
~ daily laws
~ any podcast with

Hope you’re having a beautiful day with peaceful, abundant energy 🤍

24/05/2022

Recap of Miami health conference is now on the blog!

I share my key learnings with you so you can start to apply some of the best recommendations coming from the top doctors and scientists.

The funny thing is, even though they all study very different diseases and parts of the body they all have very similar recommendations for achieving the best health outcomes based on their research.

Main recommendations for health & longevity:
-strong community/friendships
- purpose in life
- more daily natural movement
- less processed foods (sugar, flour, and inflammatory oils)
- sunshine/vitamin D
- reduce exposure to toxins
- sleep 7-9 hours per night

These were the key themes across all the research (genetics, brain health, inflammatory diseases, longevity, immune function, endocrine health, heart health etc.)

You don’t need to be an expert to take steps to protect your health and get to the root of your symptoms. Most modern day chronic diseases respond to diet and lifestyle changes.

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