Gwen believes every person has the power to make positive change in the world, and that’s why she has dedicated her career to teaching people about sustainability. Three years ago,  she earned a degree from Western Washington University in Business & Sustainability, with a focus in Entrepreneurship. While earning her degree she worked in the Office of Sustainability as the Zero Waste Coordinator, founded WWU Students for Zero Waste, hosted countless workshops and presented at local and national conferences, completed an internship on a sustainability team of a Fortune 500 company, and launched her own business as a sustainability coach and consultant. After graduating, Gwen moved to Los Angeles to be the Recycling Coordinator for Santa Monica College. Gwen was proudly born and raised in Leavenworth, WA. She loves to surf, eat tacos, and she’s obsessed with her pit bull puppy… Nugget. You can learn more about Gwen and her work at www.gwenlarned.com ------------------------- Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com

Vitamin Katie

#74: You're Recycling All Wrong with Sustainability Badass Gwen Larned

Twin sisters Catherine Lee and Lauren Lee are endometriosis warriors who started Semaine Health to address period pain with plant-based, science-backed supplements.  After decades of painful periods and suffering from stage II and stage IV endometriosis, Catherine and Lauren created the solution they were looking for: a plant-based anti-inflammatory supplement to help lessen their pain while supporting their overall health. Along with Lauren's husband and co-founder, Matt Crane, the Semaine team works from their downtown Atlanta headquarters with their neurotic office dog, Toby. Semaine is a health and wellness company that creates plant-based supplements for women at every stage of life - from her first period through menopause and every issue in between. Semaine PMS & Period Support supplements reduce bloating and cramps while helping to uplift mood. They believe periods are normal, but pain should never be. Get semaine: https://www.semainehealth.com/ Instagram: https://www.instagram.com/semainehealth/ --------------------------------------------------------------------------------------------------------------------------------------------------- Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com 

#73: Painful Periods & PMS?! SEMAINE HEALTH with Founders: Catherine and Lauren

Christina and I had a very unique experience WWOOFing in Hilo, Hawaii at Kulaniapia Farms. I was there from January 26, 2021 - June 14, 2021, and Christina came soon after me the first week in February.  This farm was and still is fertile ground for not only new growth of amazing organic produce, but also fertile ground for leaders to step up and take responsibility. Christina ended up becoming a manager and was still on the farm at the time this was recorded on August 20, 2021, and I became a program developer and cooking class instructor for luxury organic farm to table cooking classes to be offered to both guests at Kulaniapia's Inn as well as to the public on the Big Island of Hawaii. We both learned and experienced much more than just about regenerative agriculture.!! Tune in to get a taste of what we experienced and learned. Check out Christina: @christina_winkler1 Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com

#72: All about WWOOFing in Hawaii with Christina!

Are you wondering, "How do I get back on track?!" This podcast answers that question, and be sure to listen through to the end for the super important bonus tip!! Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Would love to connect: Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com

#71: 5 Tips: Get Back On Track | Vitamin Katie

Daysy is the hormone-free solution for managing your fertility, cycles, and health. Holly Grigg-Spall supported the US launch of Daysy in 2014 and now spans consultant roles in product development and communications for the Valley Electronics family. Previously Holly published "Sweetening the Pill" - a memoir/sociological deep dive into the history of birth control. She is a producer on the forthcoming documentary inspired by the book, "The Business of Birth Control." Use discount code "DAYSYUS+485" for a discount when you order your Daysy tracker: https://usa.daysy.me/ Join Holly's workshop: https://usa.daysy.me/support/workshop/ Get Holly's Book: https://www.sweeteningthepill.com/ Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Would love to connect: Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com 

#70: Birth Control, Fertility Tracking, Hormones & Menstrual Health w/ Holly Grigg-Spall of Daysy

Charlotte is the creator of Moon Cycle Tea. Moon Cycle Tea is a set of lovingly created herbal blends with the intention of connecting you to your menstrual cycle and supporting both mind and body throughout each phase. Each blend has been carefully curated to aid the unique ebbs and flows of each moon phase, enabling you to feel in tune with your body’s natural rhythms. Moon Cycle contains 4 teas (New Moon, Waxing Moon, Full Moon and Waning Moon), each designed to support the different phases of the menstrual cycle. Follow @mooncycletea on instagram and get your teas at: www.mooncycletea.com Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com

#69: Herbs for menstrual cycle health w/ Moon Cycle Tea founder: Charlotte

Lavva is on a mission to realize the full potential of plant-based foods made without compromise. The brand produces dairy-free yogurt and milk made from the lowest carb nut on the planet, the pili nut. Lavva dairy-free yogurt is truly a living, cultured superfood, made with a proprietary blend of vegan probiotic cultures, containing at least 50 billion probiotics by the end of shelf life. Committed to real food ingredients, all Lavva products are certified vegan, paleo-friendly, gluten-free and GMO-free, and never include any added sugar, natural (or artificial) flavors, fillers, thickening agents, oils, or emulsifiers.   Lavva can be found in more than 5,000 stores nationwide, including Whole Foods Market, Sprouts, Wegmans, Stop & Shop, independent grocers and more. Liz Fisher is the founder Lavva. After being diagnosed with advanced-stage ovarian cancer, Liz rebuilt her diet around nourishing, high-fat foods and, in the process, discovered the Pili nut—a little-known nut with a rich, buttery taste that contains a higher concentration of vitamin E and magnesium than any other nut. She began blending Pili nuts with coconut milk and was blown away by the superior texture and flavor. For years, Liz and her team worked hard to perfect the recipe. Instead of taking industry shortcuts with gums, coloring agents, artificial flavors or sugar, she forged her own path. She learned that young plantains added a beautiful texture and hint of natural sweetness as well as a natural boost of prebiotics, while culturing the product with vegan probiotics created the perfect tartness. Liz is now cancer free and lives in Aiken, SC, with her husband and dogs. Check out Lavva on instagram: https://www.instagram.com/lovvelavva/ and on their website: https://lovvelavva.com/ Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com

#68: Lavva Founder Liz Fisher & Overcoming Cancer

So inspired by my client Jose who used to use food and other substances to self soothe, he had the willingness to sit with uncomfortable emotions and seek help and is in a much healthier body and headspace thanks to it. Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com 

#67: BREAK FREE FROM HARMFUL HABITS with CLIENT JOSE | VITAMINKATIE

Director of Learning for Gaia Herbs, Lily Holmberg takes us through the many incredible benefits from organic high quality plants, herbs, and products. Learn how to boost immunity, decrease stress, and improve overall health through choosing products that are high quality and natural. Use discount code VITAMINK20 https://www.gaiaherbs.com/ to save money when you order Gaia products online! Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com

#66: Gaia Herbs Immunity & Stress Benefits with Lily Holmberg

Sondra Parys is a former division one athlete, current collegiate coach, and host of The Unspoken Arena Podcast.  Sondra’s foundation into sport and health started as a competitive gymnast and later transitioned her into volleyball and coaching. During her time as an athlete she faced many trials with her health. From physical injuries , to lyme disease , followed by an every changing relationship to body and food.  The pressures to look and perform a certain way carried with her  on and off the court and ultimately propelled her focus to honor health with a holistic approach.  Today she continues to empower herself & others by finding true alignment, choosing love in all things , being courageous and using her adversity as wisdom to lead her to the be the person, coach and creator she is today. Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Unspoken Arena Podcast: https://podcasts.apple.com/us/podcast/the-unspoken-arena/id1540341559 Sondra's Instagram: https://www.instagram.com/sondraparys/ Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com

#65: ATHLETES: Stop Dieting and Practice Food Freedom & Body Acceptance // Sondra Parys

#64: 3 MINDSET HACKS TO START 2021 Let's go into the new year with intention around HOW WE WANT TO FEEL! Not just what we want to do. These mindset hacks will help! Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com

#64: 3 MINDSET HACKS TO START 2021

I met Anna Wegner in the Embodied Rebel Academy Food Freedom & Body Image coaching program with Brandi and Cara (linked below). Each woman I met in that program had such a unique healing journey and style of coaching.  Anna has gone through the ringer with her disordered eating, stemming from diet culture beliefs from her parent, among many other factors.  She is full of realistic tools to implement and timeless wisdom.  Do listen to this one the whole way through, you are sure to benefit!   Check out Anna: Instagram: https://www.instagram.com/think.outside.the.bod/ Facebook: https://www.facebook.com/anna.wegner.7 Podcast: https://open.spotify.com/episode/4sDYJipkVF02QDawfFeJDA?si=kOgCp9-EScKWaVgrhAhU6Q Email: annawegnercoaching@gmail.com   EMBODIED REBEL ACADEMY: http://www.brandilyntebo.com/era https://www.caraskitchen.net/embodied-rebel Brandi: https://www.instagram.com/brandilyn_tebo/ Cara: https://www.instagram.com/caraskitchen/  Want one-on-one coaching, personalized meal and fitness plans + food freedom and body image coaching? Click here to apply for your free initial consultation: https://form.jotform.com/193528759357172  Hit me up! Would love to connect!  Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com

FOOD & BODY COMMENTS, BODY IMAGE & GUILT - HOLIDAYS & RELATIONSHIPS WITH ANNA WEGNER | VITAMIN KATIE

Learn about recent articles going over how plant based diets are beneficial for both diabetes and depression as well as other health outcomes. Click here to apply for a free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect!   Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy  Instagram: https://www.instagram.com/vitamin.katie/  Email: k.reines1@gmail.com   References: ‘Our results suggest that, despite major advances in diabetes drug discovery and movement to develop innovative care delivery models over the past two decades, achievement of diabetes care targets has not improved in the United States since 2005” https://www.massgeneral.org/news/press-release/study-finds-achievement-of-diabetes-treatment-targets-has-not-improved-in-the-united-states-since-20051 IN 5 US ADOLESCENTS ARE PREDIABETIC - UNTIL RECENTLY CHILDREN AND ADOLESCENTS NEVER GOT TYPE 2 DIABETES https://www.cnn.com/2019/12/02/health/prediabetes-adolescents-study/index.htmlResearch shows that plant-focused eating offers clearly positive outcomes for people with diabetes – with reductions in blood sugar, lipids and body weight. There are many ways eating more plant-based foods benefits people with diabetes: https://health.usnews.com/health-news/blogs/eat-run/articles/can-eating-more-plant-based-foods-help-manage-diabetesA low-fat vegan diet induces changes in gut microbiota that are related to altered body composition and insulin sensitivity, and result in weight loss, according to results of a randomized controlled trial in overweight/obese adults.https://www.medscape.com/viewarticle/918508Our findings support recommendations to increase intakes of certain soy products for the prevention of type 2 diabetes https://academic.oup.com/ajcn/article-abstract/111/3/677/5698395?redirectedFrom= fulltext From these results, we can say that a pre-pregnancy plant-based diet, particularly one that also limits unhealthful plant-based foods such as refined grains, potatoes, and sugar-sweetened foods and beverages, may be associated with a lower risk of gestational diabetes," Frank Qian, MD, from the Harvard T. H https://www.medscape.com/viewarticle/932548Harvard’s long-running Nurses’ Health Study found that women who consumed more anthocyanins (the pigment that makes blueberries blue and strawberries red) were less likely to develop type 2 diabetes than women who consumed fewer of these health-promoting compounds. https://www.msn.com/en-us/health/nutrition/4-science-backed-reasons-people-with-diabetes-can-eat-fruit-worry-free/ar-AAH8oqEHigh blood sugar linked to depression even in non diabetics medha https://medicaldialogues.in/diabetes-endocrinology/news/high-blood-sugar-linked-to-depression-even-in-non-diabetics-finds-study-70643"Our study shows high GI foods, like potatoes, can be consumed as part of a healthy evening meal without negatively affecting GR -- and while delivering key nutrients in relatively few calories, which is essential for people with T2D."https://medicaldialogues.in/diet-nutrition/news/potato-based-diet-doesnt-disturb-blood-sugar-control-in-diabetes-study-70826Death Rate: https://www.businessinsider.com/covid-19-compared-to-other-common-us-causes-of-death-2020-5

#62: AVOIDING DIABETES AND DEPRESSION WITH PLANTS

Want to know how to lose weight without too much control or discipline and what it is like to work with me?! In this episode, I coach a coach! My friend from the Embodied Rebel Academy Food Freedom and Body Image Coaching Program. She has a history of disordered eating AND wants to lose weight. This type of client I work with often, and I help them come from an empowered place when it moving forward with their habits and their health. Click here to apply for a free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Website: https://vitaminkatie.com/ Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com Website: https://vitaminkatie.com/ Use discount code VITAMINKATIE for discounts with these companies when your order online: Vegan Algae Omega and Protein Powder: https://lyfefuel.com/ Superfood Blends And Protein Powder: https://yoursuper.com/ Vegan & Organic Skin and Hair Care Products: https://bogavia.com/ Protein Bars:  https://www.reddbar.com/ High Quality CBD: https://shopskara.com/ ANTI DAIRY SOCIAL CLUB MASK! Use discount code 'VITAMINKATIE' to get a discount on yours at: https://iapparelstore.com/ Cute Workout Outfits: Use discount code VITAMINKATIE: https://www.kintasin.com/collections/sports-sets/products/neddey-set?variant=31902809227351

#61: RECORDED COACHING CALL: WEIGHT LOSS & OVERCOMING ED | VITAMIN KATIE

This episode will allow you to feel more at peace around gaining weight to improve overall health and wellness. A lot of people suffer from a restrictive mindset and fixating on a number on the scale in fear of gaining weight. Going over the unexpected benefits I experienced will help you to see past the fears and focus on all the benefits you will gain. Click here to apply for a free initial consultation: https://form.jotform.com/193528759357172 Hit me up! Would love to connect! Facebook: https://www.facebook.com/ktreinesy Instagram: https://www.instagram.com/vitamin.katie/ Email: k.reines1@gmail.com Website: https://vitaminkatie.com/ Use discount code VITAMINKATIE for discounts with these companies when your order online: Vegan Algae Omega and Protein Powder: https://lyfefuel.com/ Superfood Blends And Protein Powder: https://yoursuper.com/ Vegan & Organic Skin and Hair Care Products: https://bogavia.com/ Protein Bars:  https://www.reddbar.com/ High Quality CBD: https://shopskara.com/ ANTI DAIRY SOCIAL CLUB MASK! Use discount code 'VITAMINKATIE' to get a discount on yours at: https://iapparelstore.com/ Cute Workout Outfits: Use discount code VITAMINKATIE: https://www.kintasin.com/collections/sports-sets/products/neddey-set?variant=31902809227351

#60: 14 Unexpected Benefits to WEIGHT GAIN

Your one stop shop for nutrition information, supplement secrets, research, as well as mindset, fitness, and wellness hacks to rock your world.

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Vitamin Katie

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