Health and Fitness

This Is How I Eat (Or: How To Eat Well And Stop Stressing About It!)

"healthy diet plan"

(everybody knows I’ll never give it up!) – photo by Ambrozjo

You want to know something that might shock you just a little bit? In no particular order, here are some things I’ve delightfully gobbled up this week –

  • Fresh organic dates
  • Pretty much an entire jar of almond butter
  • Several glasses of good red wine
  • A rather larger-than-necessary piece of home-made gluten free chocolate cake at my brother’s 30th (AND I ate all of Enzo’s frosting as well)
  • Mmm, on the chocolate side of things I’d say about 3 Loving Earth Coconut Mylk hearts, a row of Cadbury’s hazelnut dairy milk (yes dairy milk!), a row of Old Gold peppermint chocolate, and approximately 4 small dark truffles of various kinds. Oh and about 20 chocolate bullets. LOVE.
  • A big bowl of raspberries. Several times over,
  • A piece of gluten free toast with grilled cheese (YUM)

I could be missing something, but that seems about right. And no, it’s not my birthday week.

real life eating – that works AND is fun

Okay, so if you’re new here you’re probably thinking ‘um, yeah, and her point is?‘. But if you’re not new, or if you’re totally convinced that looking and feeling stupendously hot is all about eating extra extra clean all the time, then you’re quite possible sitting there feeling completely stunned by my frivolous disregard for acceptable clean eating rules.

You wanna know something? Something that those who know me well or see my sample food diaries each week on my VIP mentoring program already know?

The big secret about me and how I stay in shape is this –

I do my very very best to be kind to myself. Which means –

  • I choose foods that I feel excited about eating and which I also know will make me feel good afterwards. The afterwards is key.
  • Sometimes this means super-uber-clean, and other times it means I eat the damn chocolate. Clearly, as you’ve seen above :). I do avoid eating the whole block at once these days though.
  • I really try to listen to my body about what I need and will enjoy as well as benefit from physically, emotionally, mentally and even spiritually.
  • So whilst I used to be completely caught up in eating the perfect high protein and fat diet with only super-structured treats, I don’t do that anymore.
  • Why not? It does work, that’s the thing. If you’re coming from a background of binge eating, or no-idea-about-healthy-food eating, or just plain old poor discipline and disorganisation, you can definitely afford to follow a bit of a plan. This helps you to become aware of what works for you, and it also beats cravings and silly patterns that just make you feel bad. BUT – once you ‘know’ how to eat well and you’re pretty much doing it, and unless you’re planning on doing a bikini competition in a bodybuilding show, I just don’t think that strict rules are the way to go.
    • They’re not fun
    • They make you not fun
    • You get stressed out when you can’t or don’t follow it (and this messes with your hormones and can stop you getting leaner!)
    • They set you up for a ho-dinger of a binge at some point or other unless you are in fact a robot
    • Every diet sucks. Yes, even your diet sucks. Diets, by definition, do suck.
    • Dieting implies an end date, not a lifestyle
    • And it takes no account for your changing needs. It creates fear and rigidity. I don’t know about you, but I want enjoyment and vitality to be the key words I associate with my food. And yumminess, of course.

how to eat like a human – a happy and healthy one

So, just so we’re clear I don’t exist entirely on nut butter, chocolate and wine 🙂

Here is a rundown of how I eat over a typical week, a mouth-watering (I think!) sample of my standard sort of meals and snacks. I’ve based it on this current week so it is completely real! And just so you know, the above list was not an example that was the actual yummy treat type stuff I have eaten since last Saturday. Now being Wednesday as I write this.


"healthy breakfast"

(cooking up my ‘roo at 6am!)

My first meal is often around 6.30/7am, sometimes earlier. I get up by 6 pretty much 7 days a week, and either head into town where I go to a cafe and write on my 3 work days each week, or else I go to my study at home and write. On Sundays I don’t write (well, except journaling) but I do still get up early and either read, or go for a walk, or just sit and think. I love love love having the morning stillness to myself.

"breakfast ideas"

(Kangaroo and mixed nuts, with salt. A fave energising breaky of mine)

Some of the things I would typically eat for breaky:

  • Meat of some kind with a handful of nuts. A serving similar to what you see above, although I did end up going for another piece of roo after I took that picture
  • Fried eggs (in coconut oil, my preferred cooking oil) x 2, with about 1/3 block haloumi. Maybe some raw vegie sticks with this, or a little bit of leftover meat
  • If out, scrambled eggs with avocado, mushrooms, tomatoes (so into grilled tomatoes right now), bacon
  • Meat/chicken/fish etc with some avocado
  • If I’m rushing out the door and disorganised, I’d have a protein shake like my Woman Incredible organic whey protein. My current fave flavour is Choc-Cherry.
"healthy breakfast"

(haloumi, fried eggs, little bit of leftover red meat)

And always, always coffee. I drink about 3-4 coffees per day, mostly black. Sometimes with cream and cinnamon, sometimes a long macchiato if I’m out. A couple times each year I try and cut out the coffee for a few weeks. My body usually tells me when I need to do this!

"healthy food ideas"

(this is my 2 yr-olds breaky ‘snack pack’. Fried eggs, kangaroo, nuts, chopped vegies. We go for a coffee (babycino!) together before daycare days and she takes her snack pack with her to have at the cafe. And yes, I do usually let her have a marshmallow)


Lunch for me is pretty much always on the go. Even when I’m having a day with Alyssa, which is 4 days per week, we are always always out. She wakes up around 8.30 and I’ll make her breaky and sometimes eat my second breaky with her. See ‘snacks’ below for what that might be. We always head out by 9. Without exception. Gym/cafe/park/playdate/shops/walk/church/animal farm/zoo … those are the standards.

So we take lunch with us, same as I do when I go to work. Occasionally we might come back by 1230 and I’ll make it at home.

Either way, what we eat is pretty much the same –

  • Salmon and cucumbers
  • Panfried meat of some kind with steamed broccoli or other greens
  • Leftover dinner meat and salad or veg
  • A lot of homemade vegie soups at the moment, usually with chicken or something thrown in
  • Occasionally I’ll get more creative, like make my own turkey or ‘roo burgers and serve with salad and cheese
  • I generally add some kind of good fat like nuts, avocado, haloumi.
"healthy lunch ideas"

(a somewhat unattractive looking but tasty at-home lunch of purple carrot and broccoli soup, macadamias, and a chicken thigh)


We definitely go overboard on dinner preparation. If you dropped in around 7pm and brought your entire yoga class with you, nobody would go hungry. Here’s a typical spread:

"healthy dinner ideas"

(enough for 2 and a toddler … and everybody’s lunch the next day!)

I often use the leftover dinner vegies for Alyssa’s morning snack packs. And my own!

Some dinner-y things that we eat pretty often –

  • Grilled or pan-fried (in coconut oil usually) chicken or beef or lamb or turkey or rabbit or kangaroo or fish … you get the idea 🙂
  • Always we have salad. I usually add various veg. Sometimes I do it in lots of small bowls like above, mainly for Alyssa
  • We have a bit of cheese probably half the week, either hard organic cheddar or haloumi
  • Wine for me probably 3 nights a week. I’m not into big drinking nights these days
  • Sometimes bolognaise sauce, which I serve over kale or spinach or zucchini
  • Sometimes a smaller main with soup first
  • I might do fish fingers or schnitzels or parmagiana by making a crumbing of coconut and nut based stuff with herbs
  • Open burgers feature a lot – i.e. homemade burgers wrapped in huge lettuce leafs
  • Baked fish with olives, radicchio and veg
  • Roasts with veg
  • Homemade Mexican, which usually involves about 6 different dishes and days worth of leftovers. AND I do Nachos with it; blue corn GF ones 🙂
  • Some kind of Thai inspired stir-fry, with a coconut base. I’m no fat phobic, that’s for sure!

Pretty standard stuff 🙂

"healthy dinners'

(a typical dinner serve for me … except by typical I mean, part 1 as I always go for seconds:))


It’s really common for me to just eat smaller versions of any of the above as snacks. Mini-meals basically. As mentioned I often eat a ‘second breaky’ with Alyssa or even if I’m at work, it would be about 830 or 9 so it’s usually just more of breaky.

Other snacks I’ll go for include quality chocolate, sometimes a date or two with nut butter, occasionally an apple, or just a handful of nuts.

But the thing is that when I talk about snacks I consider them an addition to my meals and by meals I meant 4-5 meals a day not 3. So it’s not like the above stuff is all I’m eating between my main meals, it’s usually a follow on to a mini-meal. I think that’s the main reason eating this way works so well for me, I eat what I want but my ‘base’ is still a fair bit of good protein, greens and fats.

At night after dinner I’ll often have a bit of this type of follow on stuff as well.

making clean eating effortless for you

"eating plan"If you feel like you’re nowhere near to the point of being able to naturally choose and enjoy clean foods most of the time, or if you just can’t stop stressing about what to eat, you might like to check out my Look Great Naked Eating Plan.

It’s the plan I designed for the ‘me’ of 7 years ago; the plan I wish I had. And it’s designed to help you stop struggling to get the body you want – and still enjoy your life and your food along the way!

how well does eating this way work?

I’m not looking to get ripped at the moment. I’m not sure if that will ever be a goal for me again. I love that I can fit into my skinny jeans and that I feel good both inside and out but that I can still basically eat whatever I want. And yeah, I get that whatever I want is still pretty healthy! That’s been a journey for me, it took me a good few years to truly say I love eating this way.

(shots from a recent photo shoot I did, about 2 weeks ago)

I have zero desire for eating anything gluten based or anything highly sugary in large amounts or anything baked/processed unless I baked it myself. So I’ve kinda got this good balance going on. And I’m really happy with the ease of it all 🙂

Don’t get me wrong, I definitely still have my ‘bleugh’ days where I just feel gross and wonder if I should do a full on strict eating plan for a few weeks. And if I decide I really want to do that based on how I want to feel, I’ll do it. But the fear thing? I’m not really playing with that anymore.

It’s up to you of course, but after spending pretty much my entire adult life living in fear of what I should or shouldn’t eat, I gotta tell you – life is a hell of a lot more enjoyable when you can just relax and go with the flow a little.

And it tastes pretty darn good too 🙂

Life is Now. Press Play.




A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.


It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?


It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.


You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –



I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.


That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!




A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!


What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on


AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!



I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!


Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!


You may also like


  1. GenniePapworth says:

    Love this post I really needed it this morning. I am celebrating my 50th birthday today and after a big party on the weekend, champagne with friends Monday night, lunch out today and tomorrow and dinner out on Sunday I am starting to panic a bit about my waistline. Your post made me stop and think that it’s not all bad, I am still training and eating well at other times and I just need to relax and enjoy my week of celebrating as I don’t do it often and train harder next week.

    1. Kat says:

      Exactly! We are too too hard on ourselves, and whilst it might be nice to drop that extra 1 or 2, it’s also not (usually) the ‘most important thing’. It comes back to how you want to live your life, what do you want to spend your energy on and if that’s focused on and worrying about the finer details of an enjoyable and already healthy diet then by all means. But usually that is not what really and truly matters to any of us; not what we want to live by or be defined by.

      Happy birthday!

Comments are closed.

array(6) { [0]=> array(3) { ["image"]=> int(43377) ["title"]=> string(9) "Abundance" ["url"]=> string(47) "" } [1]=> array(3) { ["image"]=> int(43378) ["title"]=> string(19) "Discipline Your Ass" ["url"]=> string(49) "" } [2]=> array(3) { ["image"]=> int(43379) ["title"]=> string(19) "Money Honey Program" ["url"]=> string(49) "" } [3]=> array(3) { ["image"]=> int(43380) ["title"]=> string(26) "MULTIPLE 6-FIGURES LOW END" ["url"]=> string(56) "" } [4]=> array(3) { ["image"]=> int(43381) ["title"]=> string(17) "Love & Acceptance" ["url"]=> string(49) "" } [5]=> array(3) { ["image"]=> int(43382) ["title"]=> string(24) "Journal Your Way to Rich" ["url"]=> string(52) "" } }