Inspiring Health Pros
Katie Tomayko – Registered Dietitian
Katie is one of my dearest friends and I am so thankful she said yes to this interview. Katie and I have been friends, for about 7 years, and we have experienced a lot of laughs and tears together in those 7 years. We met in the back of a long line trying to sign our oldest children up for preschool. We were new moms who had no idea how the whole preschool thing worked. Side note: despite being the very last 2 in line we still got in! ha! Not long after that we soon discovered we lived in the same neighborhood and were both pregnant with boys who ended up being born 6 weeks apart. Our families are super close, and I am thankful I have Katie in my life. She is one of the most thoughtful friends ever. She will remember the smallest detail and will drop everything to be there if you need her. She has brightened my days many times with her kind gestures. Katie and I also share a passion for living healthy lives and helping others do so. Katie is an amazing RD for children with type 1 diabetes. Katie’s patients are super important to her and she puts her sweat and tears into her job. She is an inspiration and you will see it in her answers below. I hope you enjoy getting to know my dear friend Katie!
What is your occupation?
I am a current practicing registered dietitian. I work part time helping kids with type 1 diabetes live their best, healthiest lives.
How did you choose this career?
During my internship year after college, I knew I wanted to work with kids and felt called to help those with diabetes. Diabetes is a chronic, autoimmune disease that can be difficult to manage, but an area I feel healthy nutrition makes a huge difference.
What do you love about what you do?
I am able to empower these families that a healthy, beautiful life is possible, even when you have a chronic disease.
When you first started living a healthy lifestyle, did you have a mentor or did you find more success doing it on your own?
In high school I decided to adopt a vegetarian lifestyle, so I worked with a registered dietitian to help me learn how to eat a healthy, balanced plant based diet. I fell in love with the career and that led me down the path of a four year degree in foods and nutrition.
What kind of workout do you do, how many days per week do you workout, and for how long?
I workout with Alyson 2-3 times per week for one hour for my full body training. My goal is to move every day of the week, even if that means a short walk with our puppy or walking laps during one of my boys’ sports practices.
What does a typical day of eating look like for you?
Breakfast: I enjoy a smoothie in the warmer months or steel cut oats with berries/nut butter when it is cold outside
Lunch: Some version of a vegetable/grain bowl, salad, or veggie burger
Dinner: Salmon, roasted asparagus or broccoli, brown basmati rice
Snacks: Handful of nuts or a piece of fruit, sometimes a sweet treat after dinner
What inspires you to live a healthy and active life?
I am inspired by other fitness professionals, dietitians, holistic chefs, and health providers I have met in my life. They are a source of inspiration and a great place to go for advice and a new recipe when I need one. I also hope and strive to inspire my young boys to live their healthiest and best life every day.
How do you stay motivated on a daily basis?
I know how much better I feel when I fill my body with healthy foods and get in movement each day. I try to keep this in mind on the days I may not feel quite as motivated to make the best choices.
How do you handle unhealthy cravings?
I don’t believe there is a “no” foods list, just everything in moderation. If I have a craving for something sweet, I like to modify recipes to make them a healthier version of my favorite desserts.
What would you say is the key to balancing it all?
I am still working on the balance aspect of life… but aren’t we all?! I am always working to be present in each moment and work to fill my cup each day so what overflows is love to those around me.
What is your favorite workout apparel?
I love lululemon workout gear. It fits and stays in place no matter what type of workout I am doing.
If you could only pick one exercise or movement to do everyday that would be amazing for your body, what would it be?
Walking! So many people underestimate the importance of just getting out and moving your body. It definitely makes me feel my best on the days I can get a nice walk in.
What advice would you give to people to be their healthiest and best self?
Try not to get overwhelmed with all the nutrition/fitness information out there. Spend time learning what foods make you feel your best. It’s different for everyone, so following a specific diet/eating plan may not always be the best fit for you. Aim for some type of movement every day, and find the joy in each day.
Please share your favorite healthy recipe.
Breakfast Smoothie (this is the basic recipe I follow)
½-1 banana (frozen in chunks)
½ cup frozen blueberries, strawberries, or mangoes
Large handful of fresh spinach
1.5 tsp ground flax seeds
1 serving protein powder of choice
8 oz milk, almond milk, or other milk alternative
Blend until smooth and enjoy!