Katie Vaughn Nutrition

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

This post needs to be reposted over & over! Repost. Share. Spread the word! ・・・Nutrition, exercise, nature, sunlight, ...
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!!

Metabolic Efficiency Training plate vs a Metabolic INefficiency Training plate. The first plate properly supports blood ...
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

🥒Healthy ranch dip to eat with your favorite veggies or crackers! Another recipe included in my Healthy Family 4-Week Me...
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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🌳Love living in “Trail Town USA”! These kids hiked a very hilly part of crescent trail - over an hour on their little le...
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

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

🌟What to expect when you purchase Healthy Family 4-Week Meal Plan and all of its BENEFITS!🌟The feedback has been amazing...
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

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

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

My Healthy Family 4-Week Meal Plan is now available for purchase!!! There is SO MUCH amazing content in this program, an...
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

Arugula Lentil Salad with roasted cashews! Vegetarian & Vegan approved! Quick and easy recipe! Don’t want to roast cashe...
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!

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60 Carlson Road
Rochester, NY
14610

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