About Kate Murphy

My goal is to empower individuals to educate themselves, take control, and become their own health advocates because without our health, nothing else matters.

Paleo Avocado Mousse

Sometimes we forget that our health is dynamic and multidimensional. For most folks, squeezing in a regular workout is tough enough. And it's easy to confuse being "fit" with being "healthy". The reality is that fitness is just one piece of a much larger picture of general wellness. Wellness is achieving an optimal state of [...]

Paleo Sea Salt & Chocolate Covered Almond Butter Bites

 I am all about quick and easy desserts! The faster they're done, the sooner I can enjoy them. Reese's peanut butter cups used to be a favorite of mine.  After ditching sugar, I've been determined to create a treat as equally appealing as those dangerous crinkly-edged discs. After some tweaking and testing, I’m happy to [...]

Paleo Peppermint Patties

Peppermint reminds me of the holidays. The taste. The smell.  Peppermint patties have been a long time favorite of mine. Since giving up sugar, I've been determined to make a healthier, sugar free version. I'm thrilled with the finished product. Much better than a York! Conventional peppermint patties contain corn syrup, sugar and artificial flavors. I've [...]

Paleo Pumpkin Bread

Confession: I’ve got a thing for pumpkin. As soon as the cooler weather starts rolling in, nothing sounds better than warm, freshly baked pumpkin bread.  And though this pumpkin bread is gluten, dairy, sugar and grain free, it’s loaded with flavor and goodness.  Paleo (grain free) ingredients are easy to digest, anti-inflammatory and wont irritate [...]

Strawberry Lemonade Gummy Snacks

I am always searching for a way to include more gelatin, a type of protein that is derived from collagen, in my diet. These delicious strawberry snacks make eating gelatin fun, they’re quick and easy to make, and chock full of health-enhancing nutrients. Gelatin contains glycine and proline, two key amino acids that are severely lacking in [...]

5 Tips for Younger Looking Skin

We live in a culture obsessed with youth and beauty. Who doesn’t want beautiful, glowing, flawless, and younger looking skin? Plastic surgery and anti-aging products are both exploding multi-billion dollar industries. Research shows Americans spent roughly $114 billion on anti-aging products in 2015 in their desperate quest for eternal youth. While the natural aging process [...]

Teaching A World Class Athlete and Fitness Guru Foundation Training

“Wow–this is tough!” Those aren’t the words you’d expect out of one of the fittest people around. We were only twenty minutes into our session when Ben Greenfield–ranked as one of the top 100 most influential people in health, one of America’s top personal trainers, a health and wellness writer, and renowned podcaster–looked up at me [...]

Honey Mustard Vinaigrette

Have you ever wondered why salads taste so much better when eating out? Hint: it’s the dressing! It’s all about the dressing. But many dressings are full of high fructose corn syrup, loads of sugar, and inflammatory oils. This is not what I want to be pouring over my greens! After all, shouldn’t your salad dressing be as healthy [...]

Paleo Chocolate Chip Cookies

Anytime I am creating a new dessert, my goal is to find a way to include as much fiber as possible. Fiber helps slow down blood sugar spikes and it produces a feeling of fullness and satisfaction. In these chocolate chip cookies, ground flax seed helps create a soft texture along with the perfect amount of [...]

Weight Loss GUIDE

The key to permanent weight loss is UNDERSTANDING WHY and HOW it works. Weight Loss Made Simple- Weight loss is 80% diet and 20% activity. Focus on what you put into your body, and less on how you're going to burn ALL the calories you're eating. Weight loss is about BLOOD SUGAR REGULATION! If blood sugar [...]