FUNCTIONAL NUTRITION &

WHOLE BODY WELLNESS

Working With Tommy Is For You If You Need Support With…

  • Are you struggling with GI issues…bloating, digestive upset, food intolerances, having to avoid foods you love? Tommy will help you identify the root cause and develop a plan to feel better!

  • Learn how to leverage your lifestyle to prevent/manage chronic disease and live your best life regardless of your age.

  • Struggling with depression, anxiety, motivation, sleep issues? Through supportive testing and assessment discover your balance.

  • High blood pressure, cholesterol issues, diabetes, obesity…..leading causes of death that can all be managed through nutrition and lifestyle support. Collaborate with Tommy to get just the support you need in living a healthier, happier life!

  • We live in an increasingly toxic world, but we have the ability to optimize our own body’s ability to detox! Learn more about how to rid yourself of the chemicals that can lead to chronic illness and overall dis-ease.

  • Feel like your hormones are keeping you from living your best life? Learn how to balance your hormones using natural methods so you’re not plagued by fatigue, weight gain/loss, mood concerns, athletic performance issues….

  • Helping you to get back to your life by managing chronic pain through supportive natural means.

  • Tailored strategies for achieving and maintaining a healthy weight through personalized nutrition plans, mindful eating, and lifestyle adjustments.

  • Empowering clients with knowledge about the impact of nutrition on health, providing insights into food choices, and fostering a deeper understanding of holistic well-being.

  • Guidance on cultivating sustainable and nourishing eating habits, fostering a positive relationship with food, and making informed choices for long-term well-being.

  • Holistic approaches to address specific health concerns, managing and improving conditions through targeted nutrition interventions.

  • Incorporating nutrition and lifestyle practices to manage stress, promoting mental well-being, and enhancing overall resilience.

  • Customized meal plans tailored to individual preferences, dietary requirements, and health goals, making it easier to integrate nutritious choices into daily life.

Working With Kat Is For You If You’re Interest In…

Pricing ranges from $80-$197

We highly value accessibility to care. As we’re not yet able to accept insurance for Nutrition Services at FLOW, we are happy to provide you with a superbill to submit to your insurance company.

We also happily accept HSA/Flex spend cards, credit cards, and payment plans.

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Quick and Healthy Recipes Just For You!

🍋🍗 Lemon Garlic Chicken with Green Beans 🌱

Here's why you'll love it 🤩

⏰ Quick & Easy: Ready in under 30 minutes, this dish is perfect for busy weeknights, or anytime you need a nutritious meal without the fuss.

💪 Health Benefits: Lean chicken provides high-quality protein for muscle repair and maintenance, while garlic supports immunity. Green beans offer a fiber-rich side, helping with digestion and heart health.

🥗 Leftovers Love: If you have leftovers, the chicken and beans make a fantastic salad topping for tomorrow's lunch, adding a protein-rich component.

Ingredients

  • 4 chicken breasts, thinly sliced or pounded thin

  • 6 garlic cloves, minced

  • 2 lemons, zested and juiced

  • 4 cups green beans, trimmed and halved

  • 4 tbsp olive oil

  • 1/4 tsp salt and pepper to taste

Directions

  1. Season the chicken breasts by rubbing with salt, pepper, 1 teaspoon of minced garlic, and 1 tablespoon of lemon zest.

  2. Heat 2 tablespoons olive oil in a large sauté pan. Cook the chicken over medium heat on both sides until golden and cooked through.

  3. Remove the chicken and add the remaining olive oil to the pan. Sauté the rest of the garlic for a minute, then add green beans with 1/2 cup of water. Simmer until tender.

  4. Squeeze a lemon over the beans in the last minute of cooking.

  5. Serve the chicken with green beans and lemon wedges.

Quinoa & Sweet Potato Jar Salad

Fuel your body with a powerhouse of nutrients! 🌱 Try our Quinoa & Sweet Potato Salad loaded with health benefits:

✅ Quinoa - A complete protein, and a great source of fiber for sustained energy.
✅ Sweet Potato - Bursting with vitamins A and C, promoting healthy skin and providing a complex-carb boost.
✅ Spinach - Iron-rich for oxygen transport, antioxidants for cellular health, and a vitamin K powerhouse.
✅ Red Pepper - Packed with vitamin A for vision health and vitamin C to boost your immune system.
✅ Black Beans - A protein and fiber duo supporting digestive health and providing long-lasting satiety.
✅ Pumpkin Seeds -Rich in magnesium for muscle and nerve function, and zinc for immune support.

Nourish your body, while delighting your taste buds!

Ingredients

  • 1 1/2 cups quinoa, cooked

  • 2 cups sweet potato, cubed & roasted (350F for 20 minutes)

  • 1 red bell pepper, sliced

  • 1 red onion, diced

  • 2 cups black beans, rinsed and drained

  • 1/3 cup pumpkin seeds

  • 8 cups baby spinach

Dressing

  • 1/2 cup olive oil

  • 4 tbsp balsamic vinegar

  • 2 tsp Dijon mustard

  • 2 tsp maple syrup

  • 1/4 tsp salt and pepper to taste

Directions

  1. Cook quinoa according to directions.

  2. Prepare the dressing while the sweet potatoes roast. You can use any roasted vegetable in place of sweet potato if you’d like.

    1. Whisk together olive oil, balsamic vinegar, Dijon mustard, maple syrup, salt & pepper. Set aside.

  3. Prepare all the other ingredients.

  4. Add dressing to the bottom of one large jar or divide up into 4 smaller jars.

  5. Layer ingredients with red bell pepper, onion, cooked quinoa, roasted sweet potatoes, black beans, pumpkin seeds, and end with spinach.

  6. Seal jar(s) and refrigerate until ready to serve. Invert jar into a serving bowl, toss, and enjoy!