Kat Krivanek Nutrition

Kat Krivanek Nutrition Helping clients eat better, move more and find balance by optimizing digestion and improving energy! Registered Holistic Nutritionist and Certified Personal Trainer providing online nutrition assessments, meal plans, ebooks and coaching programs.

Services covered by many insurance providers - check your health benefits for eligibility.

Operating as usual

GREEK THINGS🧑‍🍳Just some of the kitchen thingies I picked up while away. Obv had to get some gyro and tzatziki seasoning...
10/06/2021

GREEK THINGS🧑‍🍳

Just some of the kitchen thingies I picked up while away. Obv had to get some gyro and tzatziki seasoning before we left, chilli and garlic marinated Greek olives (yay for vacuum packs while travelling!) and my favourite buy was these authentic olive wood salad spoons! They’re super soft and they were all unique and so pretty!

What do you like to bring back from trips?

#katkrivaneknutrition
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#traveleats #greecetravel #greekfood #ottawanutritionist #nutritioncoach #ottawablogger #healthblog #inmykitchen #healthyfoodie #iamwellandgood #wellandgoodtravels #eatwellbewell #eatwelltraveloften #discoverunder5k

GREEK THINGS🧑‍🍳

Just some of the kitchen thingies I picked up while away. Obv had to get some gyro and tzatziki seasoning before we left, chilli and garlic marinated Greek olives (yay for vacuum packs while travelling!) and my favourite buy was these authentic olive wood salad spoons! They’re super soft and they were all unique and so pretty!

What do you like to bring back from trips?

#katkrivaneknutrition
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#traveleats #greecetravel #greekfood #ottawanutritionist #nutritioncoach #ottawablogger #healthblog #inmykitchen #healthyfoodie #iamwellandgood #wellandgoodtravels #eatwellbewell #eatwelltraveloften #discoverunder5k

TRAVEL IS GOOD FOR THE SOUL 🤍Back home from an incredible trip to Greece. We flew to Athens then ferried around through ...
10/05/2021

TRAVEL IS GOOD FOR THE SOUL 🤍

Back home from an incredible trip to Greece. We flew to Athens then ferried around through Paros, Naxos and Mykonos. The Greek people were super welcoming, the views were incredible and the food was just 🤤🤤

Travel to Greece was pretty straightforward with a bit more paperwork involved - double vaccination and negative tests to get back home - but I’m general it was smooth sailing!

Are you planning any trips soon too?

#katkrivaneknutrition
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#greekislands #greece #sunsetsofinstagram #viewsonviews #instatravel #passionpassport #bucketlisttravel #travel #travelstories #mytravelgram #lovetravel #travelinspired #nutritionist #healthyfoodie #ottawanutritionist #healthylifestyle #eatwellbewell #eatwelltraveloften #wellandgoodtravels

NOTHING LIKE 🍕 ON A BEACH⛱.....#pizza #pizzagram #mykonos#greekislands #greecetravel #paragabeach #foodiegram #healthyfo...
10/03/2021

NOTHING LIKE 🍕 ON A BEACH⛱
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#pizza #pizzagram #mykonos
#greekislands #greecetravel #paragabeach #foodiegram #healthyfoodie #foodie #wellandgoodtravels #eatwelltraveloften #eatingwell #ottawanutritionist #nutritionist #bucketlisttravel #travelstories #traveltheworld #instatravelling #mytravelgram #capturethis #travelinspo #discoverunder5k

🧀😛There’s no shortage of cheese in Greece (especially on Naxos) and they don’t disappoint!The first is tirokafteri, a sp...
09/30/2021

🧀😛

There’s no shortage of cheese in Greece (especially on Naxos) and they don’t disappoint!

The first is tirokafteri, a spicy red pepper and feta dip. So good on pita or with chips.
Second is saganaki, a grilled cheese that comes in a hot skillet with lemon juice. Can be eaten with pita or straight up.

10/10 🙌

Have you tried these two dishes before?

#katkrivaneknutrition
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#tirokefteri #saganaki #cheese #greekcheese #greekfood #greece #greekislands #travel #traveleats #eatwelltraveloften #eatwellbewell #nutritionist #ottawanutritionist #healthyfoodie #healthylifestyle #discoverunder5k

ELECTROLYTES ON THE GO⚡️ Packed along @nuunhydration tabs for our trip, an easy way to get in vitamins and hydrate on th...
09/27/2021

ELECTROLYTES ON THE GO⚡️

Packed along @nuunhydration tabs for our trip, an easy way to get in vitamins and hydrate on the go!
These dissolvable tabs contain vitamins A,C,E,D, potassium, magnesium and calcium.

Find them at @healthyplanet 🌱

#katkrivaneknutrition #livelifehealthy #nuunlife
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#vitamins #electrolytes #hydrate #healthylifestyle #onthego #travelvitamins #travelling #travelnecessities #nutritionist #ottawanutritionist #healthytips #healthblog #wellnessblogger #eatwellbewell #iamwellandgood #inmykitchen #healthyfoodie #healthyrecipes #holistichealth #healthyplanet #discoverunder5k

GREEK SALAD 🇬🇷🥗No matter where we go in Greece it doesn’t disappoint. Might have something to do with the blocks of feta...
09/26/2021

GREEK SALAD 🇬🇷🥗

No matter where we go in Greece it doesn’t disappoint. Might have something to do with the blocks of feta? 😉

#katkrivaneknutrition
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#greeksalad #greekfood #greece #paros #greekislands #traveleats #eeeats #travelgram #travelling #nutritionist #ottawanutritionist #healthyfoodie #healthylifestyle #balancedeating #eatwellbewell #wellandgoodtravels #discoverunder5k

GREEK SALAD 🇬🇷🥗

No matter where we go in Greece it doesn’t disappoint. Might have something to do with the blocks of feta? 😉

#katkrivaneknutrition
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#greeksalad #greekfood #greece #paros #greekislands #traveleats #eeeats #travelgram #travelling #nutritionist #ottawanutritionist #healthyfoodie #healthylifestyle #balancedeating #eatwellbewell #wellandgoodtravels #discoverunder5k

When in Greece 🌯 #gyros.....#streetfood #quickeats #greece #greecetravel #traveleats #eeeats #greekfood #greekislands #n...
09/23/2021

When in Greece 🌯 #gyros
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#streetfood #quickeats #greece #greecetravel #traveleats #eeeats #greekfood #greekislands #naoussa #parosisland #healthyfoodie #authenticeats #eatwellbewell #eatwelltraveloften #foodie #foodiegram #discovergreece discoverunder5k #katkrivaneknutrition

When in Greece 🌯 #gyros
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#streetfood #quickeats #greece #greecetravel #traveleats #eeeats #greekfood #greekislands #naoussa #parosisland #healthyfoodie #authenticeats #eatwellbewell #eatwelltraveloften #foodie #foodiegram #discovergreece discoverunder5k #katkrivaneknutrition

ATHENS & EATS 🇬🇷Greece has been a dream so far and Athens is a foodie city for sure! Had some of the staples - souvlaki,...
09/21/2021

ATHENS & EATS 🇬🇷

Greece has been a dream so far and Athens is a foodie city for sure! Had some of the staples - souvlaki, fresh calamari and grilled octopus and obv tzatziki and Greek salads with every meal 😛

#katkrivaneknutrition
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#athens #greece #visitgreece #traveleats #eeeats #eatwellbewell #greekfood #souvlaki #tzatziki #greeksalad
#calamari #grilledoctopus #nutritionist #ottawanutritionist #wellnessblog #eatstagram #healthyfoodie #balanceddiet #intuitiveeating #vacation #vacationvibes #travelgram #travelgoals #discoverunder5k

SALTED CARAMEL PROTEIN BALLS 🥥These protein balls are everything you need for a boost of energy mid day. Loaded with pla...
09/17/2021

SALTED CARAMEL PROTEIN BALLS 🥥

These protein balls are everything you need for a boost of energy mid day. Loaded with plant based protein, healthy fats, fibre and natural sweetness! Find the full recipe 👇

1.5 scoops @myironvegan sprouted plant based protein in salted caramel
1.5 cups organic rolled oats
2/3 cup @nutstoyounutbutter natural peanut butter
1/4 cup almond milk (plus more if necessary)
1 cup medjool dates (about 10)
1/2 cup raw almonds
1/2 tsp cinnamon
1/4 tsp Himalayan salt
Unsweetened coconut flakes (for rolling)

Soak almonds and dates in water for 15 minutes.
In a food processor blend oats to create a smaller consistency, almost but not quite oat flour.
Place oats in a bowl and add protein powder, cinnamon, salt and combine.
Drain dates and almonds and add to food processor and blend until mixture forms soft bits (leave them chunkier or smaller - whatever you prefer )
Add blended dates and almond mixture to the bowl of oats and add in peanut butter and almond milk.
Combine well and add in splashes of almond milk if necessary until mixture is sticky enough to form balls.
Roll into balls and then roll through unsweetened coconut flakes.
Place in a air tight container and store in the fridge for up to a week.

You can find @nutstoyounutbutter and @myironvegan protein at @healthyplanet to try this recipe out yourself!

#katkrivaneknutrition
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#proteinballs #saltedcaramel #saltedcaramelprotein #recipeshare #foodgoals #energyballs #blissballs #protein #plantbased #veganrecipes #healthylifestyle #healthyfoodie #livelifehealthy #eatwellbewell #ottawanutritionist #holisitchealth #nutritionist #fitfoodie #eeeats #snacksmart #snackideas #discoverunder5k

3 TIPS FOR A DAY OF HEALTHY EATING 💛Balance of macronutrients 🌱Protein, carbohydrates, fibre and healthy fats in every m...
09/16/2021

3 TIPS FOR A DAY OF HEALTHY EATING 💛

Balance of macronutrients 🌱Protein, carbohydrates, fibre and healthy fats in every meal. Protein is necessary for muscle/cell building and repair, carbs for storing and using energy, fibre for digestion and fats for vitamin absorption, satiation and flavour!

Smart snacking 🌱 Snacks with fibre, protein and minimal sugar will help you feel more full and satisfied, whereas processed foods with empty calories that are high in sugar will leave you hungry in no time. Try things like hummus and carrots, trail mix, protein balls, apples and nut butter, tuna or smoked salmon with cucumber, eggs.

Hydrate 🌱 Water is SO important. It hydrates our brain, muscles and organs and mild dehydration can cause headaches, fatigue and actually mimic hunger. Optimal water intake is at least 2L a day which equals 8 cups (+ more if you’re sweating lots/ working out)

Looking for some personal nutrition coaching for your health and wellness goals? 🌱
DM or email me for more info ✨

#katkrivaneknutrition
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#healthandwellness #goals #tacos #healthyhabits #healthylifestyle #eatwellbewell #balancedeating #balance #nutrition #nutritionist #ottawanutritionist #ottawa #healthyeatinginspo #iamwellandgood #eeeats #mealplans #mealprep #wellnessblogger #healthblog #guthealth #weightloss #healthtips #discoverunder5k

3 TIPS FOR A DAY OF HEALTHY EATING 💛

Balance of macronutrients 🌱Protein, carbohydrates, fibre and healthy fats in every meal. Protein is necessary for muscle/cell building and repair, carbs for storing and using energy, fibre for digestion and fats for vitamin absorption, satiation and flavour!

Smart snacking 🌱 Snacks with fibre, protein and minimal sugar will help you feel more full and satisfied, whereas processed foods with empty calories that are high in sugar will leave you hungry in no time. Try things like hummus and carrots, trail mix, protein balls, apples and nut butter, tuna or smoked salmon with cucumber, eggs.

Hydrate 🌱 Water is SO important. It hydrates our brain, muscles and organs and mild dehydration can cause headaches, fatigue and actually mimic hunger. Optimal water intake is at least 2L a day which equals 8 cups (+ more if you’re sweating lots/ working out)

Looking for some personal nutrition coaching for your health and wellness goals? 🌱
DM or email me for more info ✨

#katkrivaneknutrition
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#healthandwellness #goals #tacos #healthyhabits #healthylifestyle #eatwellbewell #balancedeating #balance #nutrition #nutritionist #ottawanutritionist #ottawa #healthyeatinginspo #iamwellandgood #eeeats #mealplans #mealprep #wellnessblogger #healthblog #guthealth #weightloss #healthtips #discoverunder5k

TURKEY, RICE AND LENTIL BOWL W/ SPICY PEANUT SAUCE 🔥Another amazing bowl using Geovita Canada rice and lentil grain blen...
09/03/2021

TURKEY, RICE AND LENTIL BOWL W/ SPICY PEANUT SAUCE 🔥

Another amazing bowl using Geovita Canada rice and lentil grain blend. These grain blends are a perfectly portioned for an east weeknight dinner for 2-4 people. Here’s the full recipe for these turkey, rice and lentil bowls with spicy peanut sauce!

500 grams ground turkey (ground chicken, beef or pork or even crumbled tofu can work here too)
1 package @geovita.canada rice and lentil grain blend
2 tbsp avocado oil
1 tbsp chili flakes
1/4 cup soy sauce, Tamari or coconut aminos
1 minced garlic clove
1 tsp minced ginger
1/4 cup diced onion
1/4 cup diced red pepper
1/4 cup diced celery

Peanut sauce:
1/2 cup natural peanut butter
2 tbsp soy sauce, Tamari or coconut aminos
2 tbsp sesame oil
2 tbsp rice vinegar
1 tbsp sriracha sauce (use more or less depending on how spicy you like it)
2 tbsp maple syrup (or honey)
2 tbsp water to thin out sauce (add more as needed)

Top with:
1-2 stalks diced green onion
1 tsp sesame seeds

Cook rice and lentil blend following package directions and set aside.
In a large skillet, heat avocado oil on medium-high heat.
Add ground meat.
Drizzle with soy sauce or alternative and sprinkle with chili flakes. Stir to combine and cook until fully browned.
Add in minced garlic and ginger, diced onion, celery and red pepper. Stir to combine and allow to cook down for another 5 - 10 minutes.
Reduce heat to low while you prepare your peanut sauce.
Combine all sauce ingredients and add water as needed to thin out the sauce (add a little at a time) and adjust the seasonings as you like.
Plate the grains, top with sautéed ground meat and veggies and drizzle over as much peanut sauce as you like!
Optional but recommended: top with sliced green onion and sesame seeds.

Enjoy!

#katkrivaneknutrition #buildyourbowl #geovitacanada
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#bowlfood #nutrientdense #recipeshare #intuitiveeating #eeeats #healthylifestyle #healthyfoodie #easyhealthymeals #nutritionist #ottawanutritionist #ottawalife #eatwellbewell #inmykitchen #wellnessblogger #healthblog #foodgoals #discoverunder5k

ROASTED VEGGIE SOUPS 🍅🥣…are the best soups! A flavourful and nutrient dense tomato soup is so simple there’s no excuse n...
09/02/2021

ROASTED VEGGIE SOUPS 🍅🥣

…are the best soups! A flavourful and nutrient dense tomato soup is so simple there’s no excuse not to make it!

Start by roasting tomatoes, red pepper, onion, garlic with some olive oil, salt, pepper and Italian seasoning. Once finished, transfer to a blender along with some broth of choice, blend till smooth then add to a saucepan to boil (add a parm rind for extra flavour) Stir in a creamer of choice (optional) and chopped fresh herbs at the end and 👏🔥 so good!

#katkrivaneknutrition
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#soup #soupmood #tomatosoup #roastedveggiesoup #roastedredpepper #recipeshare #easyhealthy #healthylifestyle #healthyfoodie #nutritionist #ottawanutritionist #ottawalife #wellnessblogger #healthblog #eatwellbewell #intuitiveeating #inmykitchen #foodgoals #eeeats #discoverunder5k

ROASTED VEGGIE SOUPS 🍅🥣

…are the best soups! A flavourful and nutrient dense tomato soup is so simple there’s no excuse not to make it!

Start by roasting tomatoes, red pepper, onion, garlic with some olive oil, salt, pepper and Italian seasoning. Once finished, transfer to a blender along with some broth of choice, blend till smooth then add to a saucepan to boil (add a parm rind for extra flavour) Stir in a creamer of choice (optional) and chopped fresh herbs at the end and 👏🔥 so good!

#katkrivaneknutrition
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#soup #soupmood #tomatosoup #roastedveggiesoup #roastedredpepper #recipeshare #easyhealthy #healthylifestyle #healthyfoodie #nutritionist #ottawanutritionist #ottawalife #wellnessblogger #healthblog #eatwellbewell #intuitiveeating #inmykitchen #foodgoals #eeeats #discoverunder5k

CHIPOTLE BLACK BEAN BURGER 🍔The final days of summer bring perrrfect bbq weatherI love a good plant based black bean bur...
08/31/2021

CHIPOTLE BLACK BEAN BURGER 🍔

The final days of summer bring perrrfect bbq weather
I love a good plant based black bean burger just because they’re SO flavourful. If you’re short on time I recommend MorningStar Farms] chipotle black bean burgers - they’ve been our go-to store bought veggie burger forever from @costco !

burger dEats: brioche bun, spicy mayo, mustard, red onion, pickles, lettuce, grilled pineapple, bacon, and MorningStar Farms] chipotle black bean burger.

#katkrivaneknutrition
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#bbq #bbqseason #burger #veggieburger #recipeshare #plantbased #plantforward #eatwellbewell #eeeats #nutrition #ottawanutritionist #ottawafoodies #healthyfoodie #healthylifestyle #healthyeating #balanceddiet #balancedmeals #foodisfuel #fitfood #wellandgoodeats #discoverunder5k

CHIPOTLE BLACK BEAN BURGER 🍔

The final days of summer bring perrrfect bbq weather
I love a good plant based black bean burger just because they’re SO flavourful. If you’re short on time I recommend MorningStar Farms] chipotle black bean burgers - they’ve been our go-to store bought veggie burger forever from @costco !

burger dEats: brioche bun, spicy mayo, mustard, red onion, pickles, lettuce, grilled pineapple, bacon, and MorningStar Farms] chipotle black bean burger.

#katkrivaneknutrition
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#bbq #bbqseason #burger #veggieburger #recipeshare #plantbased #plantforward #eatwellbewell #eeeats #nutrition #ottawanutritionist #ottawafoodies #healthyfoodie #healthylifestyle #healthyeating #balanceddiet #balancedmeals #foodisfuel #fitfood #wellandgoodeats #discoverunder5k

GRANOLA & COCONUT YOGURT BOWL 🥥Summer always has me enjoying more cooling foods like smoothies and yogurt bowls for brea...
08/30/2021

GRANOLA & COCONUT YOGURT BOWL 🥥

Summer always has me enjoying more cooling foods like smoothies and yogurt bowls for breakfast 🫐
Anyone else?

Here’s my easy, balanced yogurt bowl dEats:

Blueberry cultured coconut yogurt
1/2 Banana
Fresh raspberries
Frozen blueberries
Seed blend with chia, flax, pumpkin, amaranth
Bee pollen
And for some much needed crunch - @rawcology lemon ginger granola 🍋

I’ve been loving @rawcology organic granolas - lemon ginger with camu camu and banana with maca are my favs!
Find them at your local @healthyplanet🌱& let me know what you think!

#katkrivaneknutrition

GREEK CHICKEN AND GRAIN BOWL 🧿Absolutely loving the grain blends from Geovita Canada 🤩 not only are they convenient and ...
08/26/2021

GREEK CHICKEN AND GRAIN BOWL 🧿

Absolutely loving the grain blends from Geovita Canada 🤩 not only are they convenient and delicious these fully organic grain blends are super healthy and provide tons of energy.

I’m using the farro, lentil and barley blend for this Greek chicken bowl - find the recipe for two bowls below!

2 chicken breasts, filleted and marinated in the vinaigrette below as well as a Greek spice blend
1 package @geovita.canada farro, lentil and barley blend
1/4 cup finely diced red onion
1/2 cup finely diced tomato
1/2 cup diced cucumber
1/2 cup cooked chickpeas
1/4 cup pitted kalamata olives
A few sliced peperoncini peppers
Fresh oregano
Optional: feta cheese and tzatziki

Vinaigrette:
1/3 cup red wine vinegar
1 tbsp grainy Dijon mustard
1 tbsp honey
1 tbsp h**p oil (or extra virgin olive oil)
1 garlic clove minced
1/2 tsp dried oregano
1/4 Salt and pepper

Marinate chicken for 30 minutes then bbq till cooked through.
In the meantime, cook grain blend according to package instructions, divide into bowls to slightly cool.
Drizzle over remaining vinaigrette to taste and equally divide all other ingredients.
Stir to combine.
Slice chicken and top bowl.
Optional: top with feta cheese or tzatziki to dip.

Hope you try this amazing recipe 🌞 let me know what you think!

#katkrivaneknutrition #buildyourbowl #geovitacanada

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Katherine Krivanek, RHN, CPT

Registered Holistic Nutritionist and Certified Personal Trainer based in Ottawa, Ontario. Katherine provides comprehensive nutritional assessments and health and wellness coaching, tailored meal plans using optimal nutrition and lifestyle modifications unique to each individual.

Consults available online or in person in Ottawa, Ontario.

*Services covered by many insurance providers - check your health benefits for eligibility.

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