mngoldengirl (2025)

06/03/2023

Hi! I’m Kristin a/k/a Kris! I’ve never done an introduction post, so here it goes!🥰

⭐️ I’m a Functional Nutritional Therapy Practitioner, which means I teach people about the power of real food, how to improve their metabolic health, and how their body actually works.🥗🥩🥑

⭐️ I also work with and teach people about ENERGY. I introduce people to the metaphysical. One of my gifts is bridging the physical and metaphysical to help people experience more joy in their lives.💃🏼

⭐️ I sit on the Board of the Nutritional Therapy Association, which is where I went to school to become an FNTP. I am the Board’s Secretary.👩🏼‍💻

⭐️ I am also a lawyer!👩🏼‍💼 I had a successful business litigation practice from 2003 to 2019. I loved trial lawyering, although I left because I was spiritually called through meditation to leave and follow my soul’s purpose.🧘🏼‍♀️ Many people thought I was nuts.🤪

⭐️ When I left my law practice, I was listed as one of the Top Women Attorneys in the State of Minnesota by SuperLawyers.®️🥳 People were very confused about why I was choosing to leave a successful and lucrative career. My answer was then and always will be, “Meditation made me do it.”😂

⭐️ I fell on ice in December 2013 and broke my right leg in 10 places.😬🦵🏼 I had 22 pieces of metal put into my leg, and my surgeon took all of the metal out 1 year later. That injury was a significant part of my spiritual awakening.✨

⭐️ I ran 25 marathons between 2000 and 2019.🏃🏼‍♀️(Yes, a few of them after I broke my leg and healed!) I love to run. I’m going to run another marathon this year!🙌🏼

⭐️ I’m an IPE Natural Professional Bodybuilder in the Figure Division and the 2018 Ms. Natural Minnesota (Figure) by the NANBF. I haven’t competed since 2019, so I plan to do that again this year too!🏋🏼‍♀️😊

⭐️ I live in Minneapolis, Minnesota with my two gorgeous Golden Retrievers, Catch and Belle.😍🐶💞 I travel a lot for work and pleasure.✈️ I miss my girls every time I leave.🥹

⭐️ My favorite part of my job is getting to know my clients.❤️ My clients are AMAZING humans who are ready for transformational change. Feel free to reach out to me if you want transformation, too!☺️

04/03/2023

This is how concerned I am about that study that came out about erythritol last week.😂🥞🫐🥜 My favorite blueberry pancake & waffle mix from contains erythritol and monk fruit as the sweeteners. Am I concerned about this? NO! Am I going to still eat them? YES!🥳

For one thing, if you actually read the study, you see that it’s correlative data rather than causative. More importantly though, there’s nothing in the study actually connecting the CONSUMPTION of erythritol to cardiovascular risk.🤯 Of course, the sensational media headline is that erythritol is “linked” to cardiovascular risk.🤦🏼‍♀️🙄 But that is because our bodies actually MAKE erythritol, especially when we are metabolically unwell (i.e., when we have higher cardiovascular risk in the first place!) This is what frustrates me so much about nutrition information online. No wonder people are confused.🤪

Now, I’m the first person to say we should all be eating whole, natural, organic as much as possible, but when I want delicious blueberry pancakes that aren’t full of sugar or carbs, I will have these every time - especially because they are made with flaxseed, eggs, whey protein, coconut flour, freeze-dried blueberries, and in addition to the sweeteners (in other words, real food!) Remember, excess body fat is to blame for cardiovascular risk, and we create excess body fat by eating a lot of sugar and processed carbs, not erythritol.

If you want to try these awesome pancakes, go to the Nush Foods website and feel free to use GOLDEN for a discount. A lot of my clients tell me that kids love them too!!🥰🙌🏼

21/02/2023

I came up with this delicious Carnivore Protein Hot Chocolate during my 30-Day Carnivore experiment in December.🥩🍫🙌🏼 It is something I still enjoy often because it is incredible!🤤

You will need:
• 30 grams vanilla grass-fed beef isolate protein powder
• 14 grams chocolate bone broth protein powder
• 30 grams organic ghee
• 15 grams C8 MCT oil
• Hot filtered water
• Organic Ceylon cinnamon
•

Put protein powder, collagen, ghee, and MCT oil to a blender. (PRO TIP: Put your blender on the food scale, set it to 0, add your first ingredient, and then reset it to 0 after adding each ingredient in grams. So efficient!⭐️😊)

Add hot water. Blend well for 10 seconds and immediately pour into a large stainless steel coffee mug (especially if your blender is plastic! Consider getting a glass blender because we really don’t want hot water in plastic. It leeches!) Add more hot water to the top of your mug (mine is 32 ounces) and top with organic cinnamon & Redmond Real Salt®️. (This topping is critical to the recipe. Don’t skip it!) YUM!😋

MACROS = 555 Cals, 35 grams protein, 5 net carbs, 44 grams fat 🥳

You will LOVE this!!❤️ Save this recipe and please let me know if you try it!!🥰 (p.s. You can use GOLDEN for a discount on Equip Protein!)

15/02/2023

Kendra Brodin and I graduated together at the University of Minnesota Law School 20 years ago. (Seriously, where does the time go?!🤪) Yesterday, I presented on nutrition and exercise to her students in the wellbeing course she is teaching at the University of St. Thomas School of Law. Talk about a full circle moment! In the past few years, Kendra and I both left private law firm life to help lawyers and other professionals become healthier. It was fun to share my passion for nutrition and fitness with 2L’s and 3L’s at the law school!😊

10/02/2023

My newest course, Ending Emotional Eating, starts on Valentine’s Day, and registration is almost closed!❤️

This course is for you if you:

🛑 Have tried numerous "diets" but nothing seems to stick;
🛑 Can't seem to stop reaching for sugar;
🛑 Can't seem to resist temptation around food;
🛑 Feel bad about yourself after eating certain things;
🛑 Feel frustrated with a lack of intention around nutrition;
🛑 Find yourself eating things that you wish you did not eat;
🛑 Eat when you are bored, sad, happy, tired, stressed, or for any reason other than hunger; and/or
🛑 Find yourself craving and/or needing/wanting things like sugary cookies, macaroni & cheese, excess bread and other processed carbohydrates, candy bars (including your kids' candy!) and/or alcohol.

Check out my profile link for details and registration. I would love to have you in this brand new live course!!🥰🙌🏼

04/02/2023

The most beautiful girls on the planet (Belle, left, Catch, right) say happy National Golden Retriever Day!!💝🐶💝🐶 Signed, their biased mom 🥰

30/01/2023

I love coming up with new & easy meals that are consistent with the way in which I recommend people eat.❤️ Specifically:

✨Prioritize Protein
✨Fill In With Fat
✨Carefully Add Carbs™️

The best kind of carbohydrates are the ones that include fiber. Fiber helps to regulate your blood sugar, improve your digestion, reduce and/or eliminate cravings, and satiate you.🙌🏼 Fiber is amazing for the gut microbiome, and I am always reminded of the importance of it every time I do my quarterly detox. It makes me feel so good!🤗

Another thing I love is figuring out how to consume live and active cultures like the ones in whole milk plain kefir from Kalona SuperNatural: Organic Dairy from Regenerative Farms] that I used in this recipe.🥛 I concocted this meal this morning and it was SO GOOD, so consider saving this post so that you can make it some time!!🤤 You know it’s good if I didn’t want the bowl to end.🤣

HERE’S THE RECIPE:
• 3 tablespoons organic chia seeds
• 90 grams whole milk kefir from Kalona SuperNatural: Organic Dairy from Regenerative Farms]
• 90 grams unsweetened almond milk from

*MIX THAT & LET SIT IN THE FRIDGE IN A GLASS CONTAINER FOR 1 HOUR OR OVERNIGHT.*

When you are ready to eat it, pour in a bowl and mix in:

• 36 grams of my favorite EQUIP FOODS] vanilla grass-fed beef isolate
• 1 scoop of my favorite EQUIP FOODS] grass-fed collagen

*MIX WELL AGAIN AND TOP WITH:*

• 1/2 cup organic cranberries (I like using frozen organic cranberries and melting them a bit to get that yummy juice!)
• 1 packet honey cinnamon peanut butter

I’m pretty sure this recipe will break the Internet, so . . . 😂 Just kidding, but I do think it’s THAT good.🤩 Tell me if you try it and let me know what you think!!🙏🏼🥳

27/01/2023

I’m not special; I’m just consistent.💪🏼✨ I consistently eat well, strength train, get sunlight during the day, get at least 15,000 steps each day, prioritize quality sleep, hydrate, take high-quality supplements, meditate, and engage in periodic nutritional detoxification.💛

Do I sometimes eat desserts and donuts? Yes!!🍪🧁🍩 Do I sometimes drink alcohol? Yes!!🍷🥂 But the key to my fitness is that I’m NOT consistent about those things. Those things happen sporadically on vacation or on special occasions only.

My fitness is a serious priority to me, so I’m consistent about the things that make me fit.🔥 Find a way to be consistent about what matters to you!!🥳🙏🏼

Also, if you want to focus on your fitness this year, consider joining me for my next quarterly Radiant Reset™️ detox course this spring.🌸 I am on Day 12 of my 14-day January course and feel extra incredible.🥰 This detox is a GAME CHANGER for your health. We start on April 17th!📅

22/01/2023

I’m not the least bit shy about the fact that I absolutely love strength training and wish everyone would start doing it!🥰💪🏼Here are just some of the benefits I’ve experienced from strength training:

🔸Improved body composition
🔸Better hormone health
🔸More energy
🔸Increased flexibility (it’s true!)
🔸Increased confidence
🔸Sharper mind
🔸Better agility
🔸Tighter skin (and 🍑😂)
🔸Improved cardiovascular fitness
🔸Greater strength capacity
🔸Better moods
🔸Looking better naked

I tell anyone who will listen to me that your first workout at is free.🥳 There are several locations throughout the Twin Cities and others soon popping up around the country.🌎In the meantime, their virtual workouts are outstanding, and you can do them anywhere!

Most of my clients around the country train with Discover Strength consistently, and those who do have the best results.🤩 Consider trying it sometime. Strength training IS the future of medicine. It’s the best healthcare you can buy!⭐️💪🏼

10/01/2023

Smiling because my Radiant Reset™️ detox starts on Monday!☺️ You can register until 5:00 p.m. on Friday 1/13, and after that, doors are closed and you can’t join us again until April!🚪🚫You can read all of the details and register through the button in my bio. I’d love to have you join us so that you can look and feel amazing in just two short weeks!🤩

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02/01/2023

Has a word picked you for 2023 yet?!💛 Check out what happened to me yesterday… This is how the universe works!🤩🙏🏼 Be open to all of the signs that are made for you!🥰

What’s your word for 2023?

Happy New Year everyone!🥳

25/12/2022

My favorite annual tradition… sisters pic in matching Christmas pajamas.🥰 We’ll still be doing this in our 80s. Merry Christmas from the Rowell girls!!🎄🎁

mngoldengirl