Eat Simple. Real Food. Simply Glow.

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karen-homeI am on a mission to empower people to transform their lives and to commit to taking full responsibility of their health and enjoyment of life by helping to make eating simple, providing clear, approachable nutrition education and nourishing recipes using authentic whole foods that make you glow from the inside out!

I’m passionate about the quality of food and its origination. Organic, local, nutrient-dense, gluten free, dairy free, soy free, fresh, raw and wild is my simple approach to health and wellness. Local and sustainable farming, authentic foods and cooking practices from both a health and cultural point of view inspire me. I’m a busy, small business owner of a couple of companies practicing what I preach on a daily basis and my passion is to inspire others to do the same. Making authentic, thoughtful food choices and preparation methods that easily fit into a real life.

Karen’s 11 Simple Rules to Glow From the Inside Out:

1.    Eat as many REAL whole foods as possible

This will require you to cook and prepare meals often, but will also give you the luxury of easily dining out. Choose foods that are less than 2 ingredients.

2.    Choose organic first and locally grown second  

Choosing organic and locally grown is healthier for you and your family, supports local farmers, better for the environment, grown without GMO’s and tastes GREAT!

3.    Eat LOTS of fresh fruits and vegetables

When dealing with fruits and vegetables, it is always best to try to buy organic, that way you know that you are eating food that is free from pesticides and chemicals.

4.    Include organic, locally raised, grass fed, wild protein sources at each meal

This will help to fuel your muscles and regulate your blood sugar.

5.    Drink Water

Drinking water is highly emphasized, preferably reverse osmosis. Plain or herbal tea without milk or cream is also allowed. Sodas (including diet) and fruit juice must be avoided.

6.    Avoid gluten, dairy and soy

Eliminate dairy products such as butter, yogurt, skim milk, whole milk, cream, cheese, ice cream and dairy creamer. Avoid products that contain gluten and soy.

7.    Avoid refined carbohydrates and processed foods in general

Living nutrients are removed through processing to prolong shelf life. Processing should only happen in your kitchen!

8.    Embrace healthy fats

Unprocessed oils such as coconut oil, walnut oil, and olive oil and are highly recommended. Fish oil supplements, nuts, seeds, avocado and coconut products are also encouraged.

9.    Never count calories and eat when your body tells you to eat

Focus on the ingredient list and nutrient content count; you will then only eat what your body needs. Severely restricting your calories backfires in the long run.

10.Don’t deny yourself the things you love.

Save indulging for special times and you’ll enjoy them even more.

11. Savour each meal and eat while you are aware

Food is wonderful and is to be enjoyed! Be aware while eating and don’t be distracted.

Melt fat fast with my 12 Week Transformation Program! I will help you transform your body, burn body fat, build strength, decrease cravings, improve your nutrition and completely change your health & fitness so you FEEL FABULOUS! Learn More…

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about the author

Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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