kate-deering-fitnessSince Kate’s start in the health and fitness industry over 20 years ago, her ideas and practices have evolved dramatically. Once a believer that one must workout more and eat less to get healthy, she now believes quite differently. In fact, for some to achieve health, they need to do quite the opposite.

As we get older, we are led to believe there is a natural aging effect. With age, we wrinkle more, we gain more fat, we lose muscle, our posture deteriorates, our bones get weak, our energy diminishes, our metabolism slows down, we feel colder, our skin gets dry, our joints hurt, our sleep becomes restless, our digestion is irregular, and our sex drive goes in the toilet. Augh. Doesn’t aging sound fun?

Kate believes, along with numerous other researchers, that aging is based more on how we live our life vs. the years we are on this planet. Meaning, we can slow down and even reverse much of the aging process if we understand how to exercise properly, eat supportively, reduce stress, live with purpose, love, and appreciate the life we
are given.

True health is established with an understanding of what things increase metabolic function and what things decrease it. A high metabolism is linked to youth. A high metabolism is linked to a lack of disease. A high metabolism is linked to good sleep, a healthy sex drive, healthy skin and hair, a lean body, and overall happiness.

Kate’s methods in nutrition, exercise and mind-set are designed to help you live longer, increase metabolism and decrease injury and illness. Backed by the teachings of Paul Chek, Dr. Ray Peat, Dr. Broda Barnes, Dr. Mark Starr, Dr. Hans Seyle, Dr. Constance Martin, Dr. Weston A. Price, Josh Rubin and many others, Kate has developed
a nutritional coaching program that can help you gain back your health and increase your vitality.

Aging does not have to be a miserable process. It can be a journey of getting to know your body better, understanding your physiology and anatomy so that you can keep your body fit and healthy for its next adventure.

Allow Kate to take you on a journey to better health. Kate Deering can be reached at

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9 simple rules to follow, when eating out and maintaining a metabolically supportive diet.

1. Drink OJ/ carbonated water as your beverage. You will be surprised how much this drink will curb your appetite. Consuming a beverage with some healthy sugars prior to eating will help your blood sugar levels stay stable and keep you from over-eating at your meal. *Alcoholic beverages will usually DROP your blood sugar, encouraging you to eat more than normal. Therefore, if you are going to drink alcohol, add some fruit juice.
2. Avoid the polyunsaturated fats. Most restaurants use cheap, liquid oils to cook their food. Ordering food that is grilled, baked, boiled or raw (like oysters)should help eliminate these oils (but not always). Another options is to ask your food to be cooked in butter, or at the very least EVOO.
3. Eat slow and chew your food. It's easy to over eat, especially if the food is good, when you are eating out. Thus, if you slow down, chew and taste every bite you will be able to STOP eating before you are overfull. Plus, your gut will be much happier with food that has been thoroughly predigested in the mouth.
4. Take 1/2 your protein home. Depending on the restaurant you may go to, your protein may be the equivalent of at least 2 servings. Protein options from many restaurants can range from 6 oz. to 16oz., a normal serving is 3-6oz. Save yourself the heart burn and the additional calories, eat half the protein and take the other half home.
5. Share your meal, apps, and dessert. I love a good meal out. My issue is I like to try many things, but can never finish everything. Thus, sharing EVERYTHING allows me to try more options, but not over eat by trying to eat it all by myself. * fruit, cheese, ice cream and coffee are good dessert options.
6. Order wild, warm blooded fish, shellfish, grass fed and game meats as your entree. These proteins will contain less polyunsaturated fats than farmed, cold water fish and conventionally farmed meats like most beef and chicken options.
7. Eat the potato. And of course, add a little butter and salt. Yes, it's starch, and too much starch can be fattening, but baked, boiled or even mashed potatoes, can be a healthy addition to any meal. Potatoes contain loads of potassium, along with magnesium, vitamin C and B-6. Potatoes also help you fill up, so the desire to eat a PUFA filled dessert decreases.
8. Enjoy your food. Even if you can only do a few of the above, do not stress. Eat slowly and mindfully. Be present with the people you are eating with and have a great time. Nobody is perfect, and the expectation of perfection is only more stress.

9. Eat out, just not too much. The truth is, it is hard to get healthy and lose fat if you are eating out all the time. Home cooked, fresh, organic food is always best. When you cook at home, you KNOW what oils your food is cooked in, you see how your food is prepared, and you are in control of how much and what is put on your plate.
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