Did You Know? Eating More Of These Foods Speeds Up Detoxification And Fat Loss!

You’ve been hearing it your whole life, and I have to tell you – your Mum was right. If you want to be grow up to be healthy and strong then you have to eat all your veggies.

I don’t know if you realise this, but eating more vegetables is one of the simplest and smartest things you can do to speed up fat loss. You think you’re being so smart putting in the hard yards at the gym, saying no to breads and pasta and obediently scarfing down your protein breaky? Well, okay, you are being pretty smart with all of that, but is it possible that you’re doing so many things right on your quest for health and vitality, and yet still neglecting this one very simple element?

Forgive me if I’m jumping too rapidly to conclusions, and I must admit I have met more than a few readers who eat truckloads of veg, but for the most part? Yes, yes it is possible. If not completely probable.

9 serves of vegetables per day?! is she crazy?

If you stop by Body Incredible regularly you’ll know that I’m a big fan of Charles Poliquin (in fact, he is one of my most influential mentors, as well as my Coach for my training and Biosignature studies). You’ve probably also heard me mention Dr Jonny Bowden – Dr Jonny is a medical doctor AND a nutritionist and he wrote one of my top 5 favourite books of all time; Living the Low-carb Life. It’s both entertaining and educational, which is a great combo.

Anyway, sorry, I’m doing that go off onto 10 different tangents thing again, aren’t I?!

The point I was getting to is this – when 2 of your most respected industry professionals join forces on an article, you know it’s worth reading a couple of times. In The 9 Habits of Healthy People, which Dr Jonny wrote for Charles’ blog, he says this of vegetables (and it’s point #1!):

Eat your vegetables. No kidding. And I’m talking at least 9 servings a day.. Unless you’re following the most stringent first stage of the Atkins Diet, you should be able to consume 60-120 grams of carbs a day (depending on your weight and exercise level), and you’d have to eat a stockyard full of spinach to get to that amount. Every major study of long-lived, healthy people shows that they eat a ton of plant foods. Nothing delivers antioxidants, fiber, flavonoids, indoles, and the entire pharmacopia of disease fighting phytochemicals like stuff that grows.

As if that’s not convincing enough for you, I’ve also heard Dr Jonny say that the most important supplement for fat loss is fiber. More veg = more fiber, yes? And this is the key to detoxification, because when you lose body fat it’s actually toxins which are being dragged out of your fat cells and into your blood. Fiber is what swooshes those toxins out of the body, which I really think is a far better option than leaving them in there.

Don’t you?

but it’s too hard/i don’t have time/i only like spinach/it costs too much!

It’s pretty simple really. Either your love yourself and your desire to lose weight and be healthy or to lose the final 5 is strong enough to do what it takes, or you care more about your can’t-quite-be-bothered approach to nutrition.

There really is nothing else to say about any excuse you care to come up with.

the best veggies for fat loss and health

Later this week I’m going to post one of my favourite ‘get all your veggies in one yummy hit’ recipes. (Yup, that’s the official name of the dish!).

For now, here is a list of especially nutritious and yummy vegetables. You’ll notice they are mostly green – I’m a big believer in eating predominantly seasonal and local vegetables, and I think green is best. Add some colour now and then, but do remember that when we talk about vegetables I’m talking low-starch. This does not include pumpkin, potato, sweet potato, corn (that’s a grain anyway), and most root vegetables.


  • Cruciferous veggies are great for fat loss, especially as regards your lower body. These include cauliflower, broccoli, cabbage, and brussel sprouts
  • Zucchini
  • Squash
  • Green or yellow beans
  • Spinach (a great source of iron, and it really does make you strong!)
  • Any sort of lettuce or leaf (organic please as they are sprayed
  • Cucumbers
  • Kale
  • Silverbeet (these two are great options in salads, and bitter vegetables such as Kale are great for digestion)
  • Spring onions
  • Any fresh herbs; fresh chilis
  • Celery (yummy snack with almond or cashew butter)
  • Green capsicums
  • Olives
  • Artichokes
  • Pickled foods like eggplant, green tomato (pickled stuff is great for
    lowering blood sugar response!)
  • Onion
  • Mushrooms; unless you have ever had fungal issues such as
    thrush or candida

If you feel so inclined, I’d love for you to comment and share either your favourite way to eat your veggies, or a question about what you struggle with most when it comes to getting all your greens.


Don’t forget –

Life is Now. Press Play.

Kat x


Programmed to Upgrade is happening gorgeous, and WHOOOOO MAMA is this the work that works.

25 days, you and me, 1:1, to quantum leap like you’ve NEVER leapt before.

This will be intense …

And a lil bit scary. But buckle up, because you KNOW you’re ready for it.

SO fucking ready 😉

Programmed to UPGRADE!

25 Days, 1:1, with Katrina Ruth, to SCREW the Rules, SCREW the Norm, Go So Damn Extra, So Freaking Hot, So Fully SEEN, and Snap Your Future Into the Now So Damn Fast It’d Make Your Head Spin … even as you nod in certainty that of COURSE, this is what was ALWAYS supposed to be ..

Places are already filling, and we begin next week. If you know it’s time to say yes to MAGIC, and creating your reality from the supernatural, and you’re SO ready to drop the paradigm of always having to DO (and yet still not be there!) then message me now.

I’ll get you the full overview, and talk personally with you about whether or not it’s for you.

To the supernatural baby, and beyond …



As of today, I’m opening up the doors to my Inner Circle, my private client mastermind.

This is THE most badass high level mastermind in the world for women who want it all – and are prepared to do what it takes to get it! Really what we’re talking about is being prepared to be the PERSON.

And that’s what I do. I help you remember ALL that you were, and then become it. ALL Of it.

This is my highest level private mentoring circle. The exact place where I have personally mentored dozens of this industry’s most elite female entrepreneurs to break income barriers ranging from 10k months to multiple 7 FIGURE months, and everything in between. But more importantly than that – to become who and what they always were.

But know that this is not only (obviously) not just for the masses, this is also not just for someone who can afford to invest in a high level private coach. Being willing to throw money down is something which has absolutely zero correlation to being somebody who has what it takes to TRULY go next level as a leader.

If anything, in this industry, investing in a high level coach such as myself, is a rite of passage which veers just a little too much on the side of ‘trend’. It’s become something which ‘everybody does’, almost as a way of proving they play business and life a certain way.

Maybe even of trying to prove it to themselves.

Here is the reality which those who I am truly here to personally mentor and lead KNOW, the reality which my clients and all women like me as well as of course me personally have ALWAYS known:


We are simply, smarter, faster, and have more presence. We can do more in our minds before breakfast than what most people can do in a freakin’ WEEK, a month, a year.

We are not basic ass coaches trying to heave ho our way up a few extra thou a month.

We are the ones who have ALWAYS known we are 1% within the 1% within the 1% in terms of how we think, create, operate, how and WHAT we are tapped in too.

This is not arrogance, this is fact.

And there has NEVER been any question but that we will go all the way.

My clients are high level badasses who do the work, who have a proven track record BEFORE coming to me, and a BEING-ness which unquestionably separates them from the rest. They don’t come to me to save them or lean down and hold my hand out so they can clamber up. They come because they are, quite simply, ready to go to the next level, already absolutely on their WAY there, and see in me something which they recognise because it is in them.

That ‘can’t stop won’t stop’ fire, and a level of ‘unapologeticness’ which, when truly understood and applied, can literally be the difference between 5-figure or low 6-figure and 7 or multi-7-figure entrepreneur.

So if you know who you are and it is THAT –

And you feel certain that you are ALREADY well on your way to to precisely where you’re meant to be, but that being in MY energy could help you to drop in and get there even faster, and that with a couple of simple tweaks your current revenue could be doubling, tripling, heck QUADRUPLING and beyond in months, as it has done with numerous of my clients previously, well then –

PM me here and we’ll see if it’s a fit. I’m excited to talk to you, and maybe – do biz and life with you.

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  1. Catherine says:

    Hi Kat – no tomatoes?
    What’s the deal with red/orange/yellow capsicum?
    Thanks – looking forward to the recipe

    1. Kat says:

      Hi Catherine, I would definitely eat any or all of those vegetables, I just meant that the majority of your vegetables should be green, as they have lower sugar and often higher fiber. A little variety now and then though for sure! I have heard that non-green capsicums which are not organic are sometimes coloured! So organic where possible.

  2. Jules says:

    Hi Kat!

    Whilst I love my vegetables (fresh/raw or roasted and steamed), one of the most difficult veggies to eat is Kale. Ironically, Kale is also one of the most super-nutritious of the green vegetables!

    Any recommendations from people on how to incorporate more kale into your meals would be most appreciated!


    1. Kat says:

      I sometimes have it raw and lived very finely, but kind of marinated in red wine vinegar and then made into a salad. That works for me!

    2. Penny says:

      Hi Jules,

      I make fresh Kale smoothies for breakfast using almond milk, a few raw kale leaves, (often some collard greens and baby spinach too), 1/4 of an avocado for creaminess, fresh ginger, coconut water and then fruit to sweeten, (strawberries or bananas taste best).

      You can also make Kale Chips. Tear kale leaves into pieces and layer on a baking tray. Spray with olive oil and season with salt and pepper or garam masala. Bake at 175 C until crunchy and chip-like. Delicious!

      1. Kat says:

        Oh my goodness Penny – YUMMMMMMMMMM. That sounds amazing; I just want to go home right now and make one! (The smoothie I mean; although I’m sure the chips are great as well!)

  3. Brenda says:

    Hi Kat,

    I was just wondering how much is a serving? I’m curious how close I come to the nine servings a day.

    My new favorite vegetable is fennel. But I have only cooked it one way so far. I think it is important to try vegetables we are not familiar with in case we find something we like. I think having variety is important to keep from getting bored and for me that means I’m more likely to do better staying with the plan. That also includes cooking them different ways too.

    Thanks for the great article,


    1. Kat says:

      My pleasure Brenda. You can have fennel raw, in salad with orange and lemon juice and salt and pepper. Very Italian 🙂

      I would say a serving is whatever common sense says! To me, it would be about 3/4-1 cue loosely packed.

  4. Tim says:

    Hey Kat, i was wondering if how you cook veggies matters at all? I’m a bachelor and well, don’t cook very well. So I usually just eat things like broccoli and cauliflower raw. Are veggies better for you or give you more nutrients when done different ways, say raw or grilled or steamed or anything like that?

    1. Kat says:

      Hi Tim, I would not eat many cruciferous veg raw as they can ramp down the thyroid. So I steam them, but I only do it twice a week just in huge batches. I eat many veg raw, like cucumber or capsicum during the day instead of fruit. That makes it easy, that way you can start mid morning!

  5. Toni Lampard says:

    Hi Kat. Soup is a great way of increasing my vegetable consumption.

    Fry onion, garlic (ginger and chilli if you like) in EVO till softened.
    Add as many green veggies as you like.
    Add water to cover.
    Add seasoning (herbs and/or spices) to taste.
    Simmer until veggies cooked.
    Blend until smooth.

    Each serve of soup can be eaten on its own or add dash of cream or add cooked meat to make a complete meal.

    Sometimes if I feel like a coffee, I drink a cup of soup instead.

    1. Kat says:

      Yum! Thankyou so much for sharing that recipe Toni! And what a great idea; veggie soup as a pick me up! Especially good with the spices I think 🙂

  6. Penny says:

    Hi Kat,

    I’d be interested to hear which other books are in your ‘Top 5 Favourites of All Time’.

    1. Kat says:

      Hi Penny – the truth is probably that I would rotate about 10 in and out … but off the top of my head just now, and kind of in this order:

      1. Sleep, sugar and survival
      2. Living the low-carb life
      3. The promise of sleep (I suffered insomnia for years so I have a real thing about helping people with sleep issues)
      4. Living Thin (it’s a book by a Melbourne financial journalist on cutting back on your spending and getting control of your money – it has seriously changed my life!)
      5. Zebras don’t get ulcers

      Kat x

  7. I DO eat at least 9 servings a day of veggies and my life is better for it! I had a pound of cabbage at lunch! Some call me crazy, but I call myself fully sated (and healthy, too!) I think I have eaten all the veg on your list in the last week. I do believe we could be great friends 🙂

    I also recently wrote a blog post on my love of veggies and how to incorporate more into your diet. It’s got several recipes:

    1. Kat says:

      Wow … a pound is most definitely impressive! How do you eat it? Oh – I’ve just subscribed to your blog!

      1. Hey, Kat
        I buy the bagged coleslaw mix in the produce section. It is 16 oz. of shredded cabbage. I cook it in my stir-fry pan with some cooking spray and a couple of TB of water. I add seasonings like curry powder or caraway seed. Sometimes I add a little teriyaki or hoisin sauce for an Asian stir-fry. Then I add my protein to it. A really fast, easy and filling meal!

        Thanks for checking out my blog. I am going to get some new posts up in the next day or two!

      2. Kat says:

        I just read your post on veg; wow – that must have taken you ages!

  8. Ginger says:

    Yum..the breakfast smoothie sounds awesome! I’ll have to try it!

    I like to saute spinach in with my eggs & shredded turkey for breakfast. Sometimes I throw olives in it. I do one or two big handfuls but it shrinks up so much….so theres 2 servings 🙂

    1. Kat says:

      Turkey is such a fantastic and underrated source of protein … yummy recipe Ginger!

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