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/in person assessments, meal plans, ebooks and coaching programs.
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Virtual sessions/coaching available. In person sessions at Capital Athletic Therapy and Rehab; Natural Sole Wellness Centre in Ottawa, Ontario. Services covered by many insurance providers - check your health benefits for eligibility.

Operating as usual

ARE YOU GETTING ENOUGH FIBRE? 🌞We know that fibre is important for digestion and keeping us feeling fuller for longer bu...
03/23/2021

ARE YOU GETTING ENOUGH FIBRE? 🌞

We know that fibre is important for digestion and keeping us feeling fuller for longer but it’s also a key factor in maintaining a healthy microbiome!
Many fibre filled foods are also prebiotic, which help feed our healthy gut bacteria.

There's two types of fibre - soluble and insoluble.
Both are necessary in a balanced diet to prevent bloating and cramping, over eating, and blood sugar imbalances.
Ideally we want to be getting 25 grams (women) and 38 grams (men) per day.

I’m testing this @nutrifoods.ca happi gut sugarcane fibre from @vistamagcanada for 30 days and so far loving it! It’s flavourless and dissolves in liquid so it’s been great to add into shakes, oats, and even pancakes!
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#katkrivaneknutrition #vistamagcanada #vistaambassador #vistamagazine #partner_nutrifoods.ca #prebiotics #guthealth #fibre #fiberfueled #lowfodmap #healthygut #happigut #nutrifoods #breakfast #breakfastideas #proteinpancakes #bananapancakes #nutrition #nutritionist #ottawanutritionist #ottawawellness #myottawalife #ottawablogger #eeeats #wellandgoodeats #eatwellbewell #realfoodforreallife #discoverunder5k @ Ottawa, Ontario

SPRING VIBES SMOOTHIE BOWL🌞happy spring 🌿 so grateful for the beautiful weather we’ve been having already this March!War...
03/22/2021

SPRING VIBES SMOOTHIE BOWL🌞

happy spring 🌿 so grateful for the beautiful weather we’ve been having already this March!
Warmer weather means cooler foods - what’s better than a smoothie bowl breaky when the suns shining?🌞

bowl dEats: frozen berries, banana, almond milk, ice, Vital Proteins collagen, topped with Manitoba Harvest granola and h**p seeds, nut butter and strawberries 💜

#katkrivaneknutrition #smoothiebowl #springeats

We could all use more energy right? Top tips and key nutrients to help boost your energy levels - without having to grab...
03/19/2021
Improve Your Energy Levels Naturally — Kat Krivanek Nutrition

We could all use more energy right? Top tips and key nutrients to help boost your energy levels - without having to grab that second cup of coffee 🌞

Follow the link to read the latest blog!

We could all use more energy, right? My top lifestyle tips, foods and key nutrients to help boost your energy levels - without grabbing that second cup of coffee!

EASY WEEKNIGHT FAJITAS 🌶Another simple 30 min go-to meal: fajitas!All you need:Protein of choice: sautéed chicken, shrim...
03/17/2021

EASY WEEKNIGHT FAJITAS 🌶

Another simple 30 min go-to meal: fajitas!
All you need:

Protein of choice: sautéed chicken, shrimp, steak, tofu, tempeh or beans in seasoning (below)
Fajita seasoning: sea salt, cumin, paprika, cayenne, garlic powder, onion powder, oregano (adjust to your liking)
Veggies: sautéed green and red bell peppers and onion.
Toppings: pickled jalapeños, avocado, cheese, sour cream (or d/f alternative) salsa, hot sauce.

Enjoy!

#katkrivaneknutrition

SWEET POTATO BLACK BEAN BROWNIES 😍Yes, sweet potato and black bean brownies are amazing! I’ve used this recipe time and ...
03/16/2021

SWEET POTATO BLACK BEAN BROWNIES 😍

Yes, sweet potato and black bean brownies are amazing! I’ve used this recipe time and time again and it’s foolproof - the best gluten free, fibre filled fudgey brownies!

1 14 oz can black beans, drained + rinsed
1 cup mashed sweet potato (roasted is best for sweetness)
1 egg
1/2 cup pure maple syrup
1/2 cup raw cocao powder
1/2 cup dark chocolate chips
1/3 cup coconut oil, melted
1 tsp baking powder
1 tsp vanilla extract
1/2 tsp salt

Preheat oven to 350 degrees and line a pan with parchment paper.
Add all ingredients except chocolate chips to a food processor, and process until the mixture is smooth.
Spoon your batter into the pan and smooth it out with a spatula.
Top with chocolate chips.
Bake for around 35 minutes, till the brownie starts to pull away from the parchment paper.
Let the bars cool in the pan for about 10 minutes, and then remove and let fully cool to room temp on a rack.
Cut into squares and store in an airtight container in the fridge.

#katkrivaneknutrition

BREAKFAST HASH 🌞An easy veggie hash is one of my go to’s for a weekend breakfast.Sautéed sweet potato, mushroom, onion a...
03/13/2021

BREAKFAST HASH 🌞

An easy veggie hash is one of my go to’s for a weekend breakfast.
Sautéed sweet potato, mushroom, onion and zucchini in coconut oil with salt, pepper, chili flakes, everything bagel seasoning and a side of scrambled eggs - a filling and satisfying breaky✨

What’s your favourite weekend breakfast? 🌞

#katkrivaneknutrition

Mark Hyman, MD
03/11/2021

Mark Hyman, MD

What you eat literally controls almost every function of your body and mind. Food connects us to one another and to our bodies. ⁣

Food is a powerful medicine. It is information. What we eat can have a profound effect on our lives. ⁣

At the same time, what we eat is only one ingredient needed to make a healthy human.We often don’t connect the dots between what’s on our plate and our mental, physical, emotional, and spiritual well-being. You see, we need real, whole, fresh food, but we also need things like movement, connection, meaning, and purpose. ⁣

You can learn more in my new book, The Pegan Diet. PeganDiet.com⁣

03/10/2021

MY FAV PLANT BASED SWAPS 🥙

Want to incorporate more plant based foods into your diet?
Don’t know where to start or what will taste good?

Try some of my favourite easy, budget friendly and super flavourful plant based meat and dairy swaps like mushrooms, beans, nutritional yeast and more!

Head to blog link in bio to read more ✨

https://katkrivaneknutrition.com/blog/2021/3/9/4-easy-plant-based-swaps

#katkrivaneknutrition

EASY PLANT BASED SWAPS 🥙Want to incorporate more plant based foods into your diet?Try some of my favourite easy and supe...
03/10/2021
Easy Plant Based Swaps — Kat Krivanek Nutrition

EASY PLANT BASED SWAPS 🥙

Want to incorporate more plant based foods into your diet?

Try some of my favourite easy and super flavourful plant based meat and dairy swaps like mushrooms, beans, nutritional yeast and more!

Head to the blog to read more👇

#katkrivaneknutrition #plantbasednutrition #eatwellbewell

Want to incorporate more plant based foods into your diet? Try these easy and super flavourful plant based meat and dairy swaps!

Do you meditate? 🧘🏼‍♀️#meditation #breathingexercises #calm #destress
03/09/2021

Do you meditate? 🧘🏼‍♀️

#meditation #breathingexercises #calm #destress

Neuroscientists have backed up these benefits by observing changes in brain scans when people meditate. A regular practice has even been associated with increased grey matter in the hippocampus, the area related to learning and memory, as well as areas related to self-awareness, compassion, and introspection.⁣⁣⁣⁣
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It’s for all these reasons, and more, that I consider meditation a foundational pillar to good health. I used to think I didn’t have time for meditation but now I know I don’t have time NOT to do it—it’s become that integral in helping me manage all of my other many responsibilities and passions. ⁣
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You’ll quickly discover, as I recently did, that once you calm your mind, it is so much easier to make smarter choices about food and exercise. Your relationships get better. Literally everything in your life improves.⁣⁣⁣⁣
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The effects of chronic high cortisol and other stress hormones on our brains depletes brain power and leaves us tired, sick, and fat. You don’t need 30 minutes of meditation or an hour-long yoga class to lower those stress hormones. ⁣⁣⁣⁣
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A 2-minute breathing practice, yoga, or meditation exercise can do wonders for your mind and body.⁣

PB & HONEY ENERGY BALLS 🍯Have a sweet craving? Need some energy? Try these 5 ingredient pb and honey energy balls with a...
03/05/2021

PB & HONEY ENERGY BALLS 🍯

Have a sweet craving? Need some energy? Try these 5 ingredient pb and honey energy balls with ashwagandha - a powerful adaptogenic, mood and energy booster ✨

1.5 cup organic rolled or quick oats
1 cup natural smooth peanut butter
1 scoop vanilla protein powder (using @kardishfoods vegan all in one)
1 tbsp Rootalive Inc. ashwagandha powder
1/4 cup raw honey
Pinch of sea salt
Optional but recommended: melted dark chocolate

Combine all ingredients and roll into balls.
Optional but recommended - melt some dark chocolate in a double broiler and roll your balls through to coat.
Let set in the freezer for 15 minutes then store in an air right container in the fridge.

#katkrivaneknutrition

Mark Hyman, MD
03/05/2021

Mark Hyman, MD

I’ll be honest, I knew that things were bad, but even I didn’t realize just how bad things were until I started digging into the facts.⁣⁣
⁣⁣
As a doctor on the front lines of the chronic disease epidemic, I started asking myself, if the food system is the cause of this mess, then what is the cause of the food system and how do we fix it?⁣⁣
⁣⁣
Regenerative agriculture. This type of farming applies a science-based approach that focuses on producing the highest-quality food while restoring ecosystems by building soil that sequesters carbon and holds tens of thousands of gallons of water. This method of farming brings back pollinators, beneficial insects, and wildlife, and uses no or little chemical inputs (fertilizer, pesticides, etc.), while producing more nutrient-dense and abundant food. ⁣⁣
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Regenerative farmers make up to 20 times more profit than their conventional neighbors. ⁣⁣

Globally, regenerative agriculture is recognized as critical to achieving food security, reversing climate change, restoring biodiversity, and improving health. The UN estimates if we converted 2 million of our 5 million hectares of degraded agricultural lands to regenerative farming, we could stop climate change for 20 years. The cost: $300 billion, or less than we spend annually on diabetes.⁣⁣
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So the debate shouldn’t be meat vs. plants. It should be regenerative agriculture vs. industrial agriculture. As Ross Conser, a regenerative farmer, said, “It’s not the cow, it’s the how.” ⁣⁣

CHICKEN TORTILLA SOUP 🌮A cozy bowl of slow cooker chicken tortilla soup is the best 🤩 Tons of flavour, comes together wi...
03/03/2021

CHICKEN TORTILLA SOUP 🌮

A cozy bowl of slow cooker chicken tortilla soup is the best 🤩 Tons of flavour, comes together with things you probably already have on hand plus it’s so easy to set it and forget it till it’s time to eat!

Check out the full recipe in the newest March/April issue of Vista Magazine - Vista Global Media Collective ✨

https://issuu.com/vistamagazinecanada/docs/vista135_book_issuu

#katkrivaneknutrition #vistamagcanada #vistaambassador

FREE MEAL PREP GUIDE 🌞Want to get pro at meal planning and meal prep?!I’ll be sending this 10 page resource in my March ...
02/25/2021

FREE MEAL PREP GUIDE 🌞

Want to get pro at meal planning and meal prep?!

I’ll be sending this 10 page resource in my March newsletter to help you get started!

Sign up to my mailing list to get this limited time {free} guide with meal planning and meal prep tips + a yummy Crispy Tofu Bowl recipe - one of my absolute favs 💗

DM me your email or sign up here https://katkrivaneknutrition.com/mailing-list 🌞

#katkrivaneknutrition @ Ottawa, Ontario

NUTRITIONIST DIET MISCONCEPTIONS 🥪Yes, nutritionists eat bread, sandwiches, pizza, tacos and red wine too😛People may hav...
02/24/2021

NUTRITIONIST DIET MISCONCEPTIONS 🥪

Yes, nutritionists eat bread, sandwiches, pizza, tacos and red wine too😛

People may have misconceptions about a nutritionists diet, thinking that it’s “perfect”, difficult or expensive but the truth is...

I’ve learned all about foods and nutrients, their biological and chemical nature, the healing power of foods, foods to eat and what to avoid for optimal health but also... how to enjoy my favourite foods in moderation and make simple ingredient swaps to make almost anything nutrient dense 🌮

Want to chat about incorporating a diet that works best for you? DM me 💗

#katkrivaneknutrition

GOOD FOR YOU GREEN SMOOTHIE BOWL 🥭🥥I’m so happy to have discovered blender bites 100% organic superfood smoothie pucks! ...
02/22/2021

GOOD FOR YOU GREEN SMOOTHIE BOWL 🥭🥥

I’m so happy to have discovered blender bites 100% organic superfood smoothie pucks! Each serving comes pre-portioned with no extra inner plastic packaging, making them free of PVC’s plastic! It’s the perfect smoothie product that has no added sugars or stevia, only sweetened naturally with organic date and apple. It’s also a great way to consume your daily greens with each puck containing a 7 greens blend (chlorella, spirulina, wheatgrass, barely grass, spinach, kale and broccoli) that has detoxifying properties! @blenderbites is a quick, nutritious, and affordable way to keep on top of your health 🌱

Smoothie bowl: 2 pucks @blenderbites Greens & Tropicals, 1/2 cup water and ice! Top with berries, kiwi coconut and coconut granola for crunch!

Check out this amazing woman owned 🇨🇦 Canadian business - find @blenderbites at any Sobeys nationwide or find a location nearest you at https://blenderbites.com

#getpucked #simplifyyoursmoothie #katkrivaneknutrition

SHRIMP & ZUCCHINI NOODLES💥Simple din idea for ya, spicy Cajun shrimp and zucchini noodles.Easy 30 min meal dEats: shrimp...
02/20/2021

SHRIMP & ZUCCHINI NOODLES💥

Simple din idea for ya, spicy Cajun shrimp and zucchini noodles.
Easy 30 min meal dEats: shrimp sautéed in avocado oil, Cajun seasoning and red chilli flakes with zucchini noodles, lemon juice, garlic, some more chilli flakes.

#katkrivaneknutrition #30minutemeals

3 THINGS TO DO NOW FOR BETTER HEALTH 🌞Simple things to add to your daily routine to help create healthy habits.💧Drink wa...
02/19/2021

3 THINGS TO DO NOW FOR BETTER HEALTH 🌞

Simple things to add to your daily routine to help create healthy habits.

💧Drink water as soon as you wake up and then at least 2-3 litres a day.
🌮Have a source of protein, fat and carbs/fibre in every main meal.
🌤Go for walks outdoors and move/stretch your body throughout the day.

Comment below your favourite, simple healthy habits!

#katkrivaneknutrition

STRAWBERRY SUNSHINE ENERGY SMOOTHIE🍓🍍What.a.week. Spent the better part of the past week packing, moving and organizing ...
02/17/2021

STRAWBERRY SUNSHINE ENERGY SMOOTHIE🍓🍍

What.a.week. Spent the better part of the past week packing, moving and organizing our lives amid ongoing construction 🥳
Days like these I love a quick energy boost like this strawberry sunshine smoothie!

1 cup strawberries, fresh or frozen
1 banana, fresh or frozen
1/2 orange
1/2 cup pineapple juice
1/4 cup greek or coconut yogurt
1 scoop @vitalproteins collagen
Ice

Blend - add some water or almond milk if necessary - enjoyyy 🌞

#katkrivaneknutrition

BAKED FETA PASTA 🤩 Have you tried this TikTok viral pasta yet? Sooo good!Comment below if you want the super simple reci...
02/13/2021

BAKED FETA PASTA 🤩

Have you tried this TikTok viral pasta yet? Sooo good!

Comment below if you want the super simple recipe 😘

#katkrivaneknutrition

EAT WELL BE WELL💚Not so glamorous but super healthy lunch 🌿 with good fats, protein, some probiotics and lots of greens!...
02/11/2021

EAT WELL BE WELL💚

Not so glamorous but super healthy lunch 🌿 with good fats, protein, some probiotics and lots of greens!

salad dEats: baby spinach, avocado, @officialfarmboy sauerkraut, sustainably sourced tuna, @manitobaharvest h**p seeds, mircrogreens and @drewsorganics chipotle ranch 🤩

Need help creating balanced meals? 🍍
Weekly meal planning? 🌞
Recipe ideas to keep you on track or stay on a budget? 💗

Let’s chat - link in bio✨

#katkrivaneknutrition

SUNNY SIDE 🌞Just wanted to share some breakfast simplicity and balance for you today, that’s all! 🥰What’s on your plate ...
02/09/2021

SUNNY SIDE 🌞

Just wanted to share some breakfast simplicity and balance for you today, that’s all!
🥰

What’s on your plate this morning?🌞

#katkrivaneknutrition

CHANGE COMES FROM ROUTINE💛A solid daily routine doesn’t come easy. It takes time. It takes effort. It takes energy and c...
02/03/2021

CHANGE COMES FROM ROUTINE💛

A solid daily routine doesn’t come easy. It takes time. It takes effort. It takes energy and commitment.
But when you start incorporating small changes daily for whatever your goals are - a consistent routine develops.

◌ If your goals are to be productive start with waking up a bit earlier and going to bed a bit earlier.
◌ If you want to eat better it can start with cooking your own meals or meal prepping a few things for the week.
◌ If your goals are weight loss, muscle gain or flexibility you can incorporate more daily movement, a morning workout or stretch.
◌ More focus? Start by drinking more water, time blocking and planning out your days.
◌ Want to get a little more grounded ?Try short guided meditation, journaling, unplugging from socials once a week.

What have you added to your daily routine to get you closer to your goals? ✨

#katkrivaneknutrition

BONE BROTH ✨Sticking to this theme of warming foods - bone broth! I’m sipping on B***D Broth beef bone broth and loving ...
02/02/2021

BONE BROTH ✨

Sticking to this theme of warming foods - bone broth! I’m sipping on B***D Broth beef bone broth and loving it😍

I got a few questions in my poll the other day about the benefits of bone broths - here’s why you need to add this staple gut healing food to your diet!

Bone broths are made from slow simmering beef, chicken or fish bones and joints to extract nutrients, minerals and collagen a protein that helps maintain bone, joint and skin health.

Bone broth is great for gut healing - it helps growth and strengthens the cells of the gut lining and reduces inflammation.
As such it’s also great for immune health, as a large majority of our immune cells are made in the gut.

You can use bone broths in soups and stews or sip on them like you would tea.
I like to add some aromatics like scallions, Himalayan salt and pepper or a slice of lemon!

Comment below if you love bone broths! 🙌✨

#katkrivaneknutrition

WARMING FOODS 🔥TCM teaches that we need a balance of cooling and warming foods - yin and yang - for good health.Cooling ...
02/01/2021

WARMING FOODS 🔥

TCM teaches that we need a balance of cooling and warming foods - yin and yang - for good health.
Cooling foods are the yin, they’re cleansing and help remove toxins whereas warming foods are the yang and help boost energy and circulation.

You may notice that your body naturally craves warming foods in cold weather and cooling foods in warmer weather.

This also ties in to eating seasonally - the produce thats grown locally and more available in each particular season is most nutrient dense and ideal to consume at that time.

Warming foods to include in cold weather months:

◗ Broths, soups and stews
◗ Squashes, potatoes, parsnip, chillies, shallots, garlic, leeks, eggplant
◗ Oats, quinoa, almonds, walnuts
◗ Dates, coconut, mango, cherries, avocado
◗ Ginger, pepper, turmeric, miso, coriander, cinnamon, rosemary, cacao, raw honey

Have you noticed you crave warming foods in the winter?

#katkrivaneknutrition

BREAKFAST TACOS 🌮Cause tacos are a breakfast food too.dEats: scrambled eggs with onion and peppers, salsa, hot sauce, mi...
01/30/2021

BREAKFAST TACOS 🌮

Cause tacos are a breakfast food too.

dEats: scrambled eggs with onion and peppers, salsa, hot sauce, microgreens, @latortillafactory corn tortillas.

#katkrivaneknutrition

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Ottawa, ON

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Monday 09:00 - 17:00
Tuesday 09:00 - 17:00
Wednesday 09:00 - 17:00
Thursday 09:00 - 17:00
Friday 09:00 - 17:00

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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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