I’ve had the privilege of working with Kate here at Kate Knowler Nutrition for most of this year and am delighted this week to be stepping out from behind the curtain (as it were). There are some exciting things brewing and I recently cornered Kate and asked her about it all.
I know you’re all going to be as excited as I was to hear what’s on the horizon, so without further ado…
You’ve been working on a new direction recently, what prompted the shift?
Don’t worry! I won’t be leaving the Kate Knowler Nutrition anytime soon. But I noticed that more and more of my clients were struggling with finding the time and energy to cook delicious, nutrient-dense meals, so I’ve decided to step in and create a series of courses, starting with my FREE Capsule Kitchen Challenge at the end of November.
Tell me a little more about it, exactly what have you been cooking up?
Oh, I can’t wait to get started! You’ve heard of clean eating, but this is all about simple eating. The 5 day Capsule Kitchen Challenge will cover the basics for getting organised in the kitchen, planning and shopping for your meals each week, and cooking delicious but simple meals with minimal effort and in minimal time.
Cooking can feel like a huge chore – especially at the end of a long day at work, when all you really want to do is crash in front of the TV. The Capsule Kitchen Challenge is all about showing you that really nutritious food doesn’t need to be complicated, or a huge hassle to cook. And in the long run making that effort may give you a massive energy boost! It’s well worth the effort when you realise that simplifying your kitchen and diet can make you feel great, and super-productive, leaving you with more time to relax and have fun.
Sounds exciting! Just how much does the food you eat affect your energy levels?
With many of my clients, lack of sleep is NOT the reason for their fatigue or low energy. I can really feel their frustrations at been repeatedly told by so many experts that they simply need to ‘get more sleep!’
While food intolerances make the body work harder which may result in fatigue, convenience food, processed food, and takeaway meals often lack vital nutrients, which can lead to nutrient deficiencies and fatigue. And of course, slaving away in the kitchen for hours every night won’t help either. All of this has been taken into consideration and you’ll learn to prepare food that really gives you an energy boost, in a way that doesn’t require a massive amount of energy to prepare.
The courses are all gluten-free, sugar-free, and use minimal (and optional) dairy products, so they’re suitable for most dietary requirements.
One of the biggest blocks for people effectively managing their nutrition is time. Will your fabulous new courses help people ‘eat for energy’ no matter how hectic their schedule?
Yes!!! If you get your kitchen organised, and know how to plan your meals for the week, you can easily get dinner on the table in just 15-20 minutes each evening. In the future I’ll be releasing further courses that will teach techniques such as batch cooking and food prep, meaning you can spend an hour or two at the weekend, and then get delicious meals on the table throughout the week in a matter of minutes!
What’s the number one habit people can start developing right now to boost their energy levels?
Without a doubt, it’s avoiding diet and sugar free foods. Always choose foods as close to natural as possible. Instead of a “sugar free yoghurt” choose a natural, live yoghurt, or a greek-style yoghurt, preferably full-fat varieties rather than low-fat. Instead of a sugar-free, zero calorie soft drink, have water or, if you really don’t like the taste of water, try making infused water with fruits, vegetables, and herbs (slices of cucumber and lemon, with a few fresh mint leaves is surprisingly tasty).
And of course, eat more real foods like fruits and vegetables! These little guys are total powerhouses that provide endless nutrients to fuel the body… we can all benefit from simply adding more fruits and vegetables to our meals!
You mentioned a series of courses – walk us through them!
I’ve broken the core concepts involved in Eat for Energy down into bite-sized chunks (pun intended!). The free 5 day challenge covers all the basics involved and how to get organised. It’s a taster of what’s to come (sorry, can’t help myself!) and really kickstarts your efforts.
The Capsule Kitchen Challenge will be followed by a 25 day recipe and meal planning package. This digs deeper into simplifying the meals you love, and provides you with a toolkit to plan your week to ensure you’re always getting energy-rich foods.
Finally, there will be a course in 2018 covering the advanced techniques for prepping and cooking all that wonderful energy-boosting food in advance. That includes batch cooking, food prepping, freezing, etc. to really make the most out of the time you do spend in the kitchen, and make life as easy as possible, as often as possible.
How long does it take to notice a boost in your energy levels once you start eating the right foods?
That will vary from one person to another, depending on your existing diet, metabolism and various other factors, but generally, just a few days of eating well should be enough for you to feel the benefits.
Most people’s go-to energy boost is a hit of sugar or caffeine (I’m a tea and coffee fiend myself). Can you explain how eating the right foods is more effective at boosting energy levels that the quick fixes?
Sugar and caffeine may provide energy, but they also cause the body to crash shortly afterwards, triggering cravings for more sugar or caffeine. Eating a nutrient-dense meal with vegetables and other high-quality nutrient dense ingredients such as eggs, fish, lean meats, and legumes will provide the body with the fuel it needs to produce long-term energy.
Simply put, sugar and caffeine give you a spike in energy that gives you a temporary boost, but quickly vanishes. Eating the right foods will ensure you have consistently high energy levels throughout the day. No big spikes, no huge crashes.
This is also great for avoiding health issues that can be triggered by unstable blood sugar levels such as migraines, diabetes, and even mental health conditions like bipolar disorder, anxiety and depression.
Another huge cause of energy issues is insomnia and poor sleep habits. Can a change in diet also help regulate your sleep?
Insomnia can be caused by several things, including nutrient deficiencies, anxiety, blood sugar imbalances, excess caffeine, etc. Changing your diet may make a significant difference to these issues, and your overall health. This may help you achieve better and deeper sleep without resorting to sleeping pills.
And finally, when can we expect these wonderful new courses to be available, and how much will they cost?
The FREE 5 Day Capsule Kitchen Challenge will be starting on the 27th of November. You can also expect the recipes package to be available by then. The main course will follow soon after the Capsule Kitchen Challenge in 2018.