Fact. Not Fad.
No fad diets. No bogus nutrition advice. Real information based on science. A reputable source of reliable nutrition tips from a university trained registered dietitian.… Read More Fact. Not Fad.
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What To Cook This Week
“I want to eat healthy and I’m willing to cook, I just don’t know what cook or eat”.
… Read More What To Cook This Week
Why Have I Never Given You This Recipe?
Taco soup. It’s a go-to. Perfect for taco Tuesday when you are totally over taco Tuesday. It’s super easy and all ingredients can be thrown into a slow-cooker in the morning. You will come home to an aroma that will make your belly instantly growl and the whole family will love you for making it!… Read More Why Have I Never Given You This Recipe?
What I’m Working On Right Now
Wouldn’t it be nice to merely consult a beautifully, laminated chart, written by a registered dietitian that tells you what to cook, how to make it and even provides your shopping list for the week?! Why haven’t I done this before?!… Read More What I’m Working On Right Now
A Healthier You, One Challenge at a Time
Here’s a review of all the challenges we have taken on and hopefully conquered; slip-ups do not discredit your success!! I’m convinced that you feel better, look better, possibly sleep better and uh ehm….poop better. I have been enthusiastic that all of you have continued some or many of the challenges as you’ve moved forward… Read More A Healthier You, One Challenge at a Time
Recipes That Will Inspire Your Week 5 Challenge!
How many of you guys have been filling half your plate with vegetables? I wanted to share a few recipes that are brilliantly tantalizing and will make this challenge a breeze! You can eat them alone as a meal or make ahead and serve several evenings in a row for half your plate sides! Take… Read More Recipes That Will Inspire Your Week 5 Challenge!
The One Thing Challenge Week 6
I had a hard time deciding what this last challenge would be. I wanted to continue through the full six weeks giving you guys challenges that you can do and eat as opposed to things you can’t do or eat. I find that telling myself I can’t have something makes me want it even more! Is… Read More The One Thing Challenge Week 6
Worth-It Challenge for Week 5!!
It’s not rocket science. It’s not fascinating. It is likely something you’ve heard before, maybe even repeatedly! But, it is brilliant and it works!! Week 5 Challenge: Fill half your plate with vegetables For lunch, dinner and if you’re really enthusiastic, breakfast! “It doesn’t matter which vegetable. It can be salad, squash or… Read More Worth-It Challenge for Week 5!!
Sourdough Cinnamon Rolls
I write this as I am drinking water. I am only on glass 4 as of yet. Four to go in order to meet The One Thing Challenge for the day. Read more about The One Thing Challenge here. Since I’ve been at my parent’s house as a hurricane refugee, Freddy Farter has been going… Read More Sourdough Cinnamon Rolls
Week 4: The One Thing Challenge
Can you believe we’re here? In just 7 days, you will have done at least 4 super simple things to improve your health! I am fired up about this one. It is going to make you feel SO much better! It may help you eat less, it will make your skin look better. It may… Read More Week 4: The One Thing Challenge
Holy Hurricane!
If you do not already know, I live in Panama City Beach, FL. If you don’t keep up with the news or weather, a Cat 4 (3mph < Cat 5) just hit my city. My kids and I evacuated and my poor hubby had to stay behind for work. I am only able to see… Read More Holy Hurricane!
Week 3: The One Thing Challenge
I’ve done a little leg work for you. If you feel like you must hit a fast food drive through for your morning nosh, here are the best choices from the most frequently visited take away spots:… Read More Week 3: The One Thing Challenge
Wk 2: The One Thing Challenge
Simple, easy, you can totally do it. GO!… Read More Wk 2: The One Thing Challenge
My Green Last Night…
I made a super easy chicken pot pie using frozen pie crust, leftover rotisserie chicken breast, chopped carrots, broccoli florets and frozen mixed vegetables with green beans, lima beans and green peas. What was your green yesterday? Scroll down to comments and let me know! Let’s keep this up! This is a simple and easy… Read More My Green Last Night…
THE #1 EASIEST WAY TO GET YOUR GREEN IN TODAY!
Grab a bag of this salad on your next trip to the grocery! It has loads of green vegetables, dried cranberries, toasted pumpkin seeds and a delicious poppy seed dressing! Loaded with all the benefits of greens as well as flavor, it doesn’t get much easier than that! This salad-in-a-bag is a perfect go-to for… Read More THE #1 EASIEST WAY TO GET YOUR GREEN IN TODAY!
Garlic & Soy Bok Choy
Bok choy is rich in folate, vitamins A, C and K. It’s an excellent source of calcium and fiber. This dark green leafy vegetable is loaded with phytonutrients, plant-based compounds that help lower inflammation and reduce the risk of developing cancer. Here’s a recipe I found that I can’t wait to try! I’m planning to make… Read More Garlic & Soy Bok Choy
The One Thing Challenge
If you want to look better and feel better, I’m your gal! Here’s how I’m going to help you accomplish both goals and make it easy… I am going to provide you ONE challenge per week. The challenge will be simple, it will be one single thing that you will begin immediately. You must continue the… Read More The One Thing Challenge
Freddy Farter
I have decided to name my sourdough baby Freddy Farter the Bread Starter, a modified version of a name I found online. Yes, that is correct; most of my brilliant ideas aren’t actually my own ideas. I, myself, am not brilliant, therefore I need to borrow brilliance from people who are much wittier than I.… Read More Freddy Farter
Mindful Eating in your 50s & Beyond
“It’s never too late to eat right and exercise the smart way”. “You can be healthier and more fit in your 60s than you were in your 40s.”… Read More Mindful Eating in your 50s & Beyond
A Quote That Will Change Your Mind About Dieting…
“Any diet that’s based on denying yourself the foods you really, really like is going to be temporary.” – Brian Wansink, Ph.D, author of Mindless Eating: Why We Eat More Than We Think, director of the Cornell University Food and Brand Lab, former executive director of the USDA’s Center for Nutrition Policy and Promotion and… Read More A Quote That Will Change Your Mind About Dieting…
A Bit.
I’ve combined option 1 and 2. Keeping my sanity takes precedence. After all, there’s not much left… Read More A Bit.
Ultimate Guide For Eating <500 calories at Chick-Fil-A
If you frequent Chick-Fil-A, Copy. Print. Laminate. Put it in your purse or side pocket of your car!… Read More Ultimate Guide For Eating
Strawberry Cream Cheese Pie, Oh My!
This is the most simple recipe EVER! It’s my go-to for every pot-luck and get-together.… Read More Strawberry Cream Cheese Pie, Oh My!
The Calories, Fat, Sodium & Sugar in These Foods Are Shocking!
Some of the meals on this list for 2018 contain almost four days’ worth of the recommended fat content. Among the nation’s unhealthiest dishes is a 1-1/2-pound pretzel that contains 1,920 calories.… Read More The Calories, Fat, Sodium & Sugar in These Foods Are Shocking!
How To Rock Sourdough
I love how the crust developed crispness and the cheese became browned and deeply golden.… Read More How To Rock Sourdough
Roasted Vegetable Quinoa Bowl with Simple Tahini Dressing
not only are there tremendous health benefits, but going meatless even once per week plays a role in reducing livestock global emissions. Farm animals account for 14.5% of all greenhouse admissions and 1/3 of methane emissions!… Read More Roasted Vegetable Quinoa Bowl with Simple Tahini Dressing
My Sourdough Baby
Gluten sensitive people may be able to tolerate sourdough bread products because the long fermentation process allows bacteria to break down carbohydrates and gluten in the bread.… Read More My Sourdough Baby
Emerald City Take Two
There is no question that sight and smell contribute to taste and the smell of the baguette will leave you wishing for daily visits to this bistro.… Read More Emerald City Take Two
Seattle Eats
If you’re a people-watcher and a foodie, this is the city for you! Our first kid-free vacation in three years. Probably a good choice, as there are many spots in the city that allow dogs to eat with you but, not children. After sleeping in until 9:30 for the first time in three years, we… Read More Seattle Eats
What Kind of Bees Make Milk?
our food is no longer food and our excessive exposure to these synthesized compounds is mutating our DNA… Read More What Kind of Bees Make Milk?
Bangers and Mash
That’s right, my British buds; last night’s Green Chef meal was bangers and mash! My sweet husband cooked it. As always, I was elated to have a night off from the kitchen! Our last Green Chef menu for the week is a Tuna Melt sandwich and I made Tuna Toasties for lunch today! Really? I’ve… Read More Bangers and Mash
How to Vegan
If you’re looking to eliminate all animal products in your diet, you have obviously done your research and are aware of the benefits as well as the challenges of going full veg.
… Read More How to Vegan
More Confessions From a Dietitian
1. I eat my kids leftovers when the order includes mini corn dogs, mac & cheese, french fries or a cheeseburger; I secretly hope they won’t eat the last two bites. This brings me to confession #2… 2. Sometimes I… Read More More Confessions From a Dietitian
One Skillet Soy & Sriracha Chicken with Carrots
Did you know that cooking in cast iron can increase the iron content of your food? Iron requirements rise significantly during teenage years… Read More One Skillet Soy & Sriracha Chicken with Carrots
Boursin Stuffed Mushrooms
mushrooms are extremely low in calories, contain vitamin D and selenium. These edible fungi are also a good source of riboflavin. Bake these amazing cheese stuffed mushrooms in 8 minutes.… Read More Boursin Stuffed Mushrooms
Super Easy Curry Chicken Salad
Lunch box solution, dinner fix…breakfast…why not? Curry chicken salad. Eat it on crackers, slap it on a sandwich, eat it solo or on an open faced toasty!! Do you love curry? I do! It has been on my mind since I saw my friend eating some curry chicken salad from a local deli. After wiping… Read More Super Easy Curry Chicken Salad
Cloudy with a Chance of Meatballs
Since my son watched the movie “Cloudy with a Chance of Meatballs”, he has been obsessed with meatballs. The first time I took him out to lunch and ordered spaghetti with meatballs, out came a plate of spaghetti with one giant meatball on top. As soon as it was placed before him, he yelled “MEATBAAAAAALL”!… Read More Cloudy with a Chance of Meatballs
Easy Peasy, Lemon Squeezy
Boil some pasta, rinse frozen peas, throw in some rotisserie chicken, a little pesto, a tablespoon of mayo, a quick squeeze of lemon…done and done! Serve with salad. Serve with dessert. Serve with nothing; just have seconds!! Who doesn’t love pasta and who doesn’t love simple? Serve cold, or warm. Pre-make for a last minute… Read More Easy Peasy, Lemon Squeezy
Nature’s Cheeto Dust
Nutritional yeast is grown on molasses and is loaded with B vitamins! It contains 16 different amino acids (needed for building muscle), at least 14 minerals and 17 vitamins. Just 2 Tablespoons contains only 60 calories, a whopping 9 grams of protein and 4 grams of fiber.… Read More Nature’s Cheeto Dust
Taco Tarts
beans make a superior plant-based meat substitute as they are packed with protein, folate, fiber, iron, potassium, B vitamins and antioxidants! Plus, they’re low in fat!… Read More Taco Tarts
3 Step Zucchini Flatbread
If you’re not a vegetable eater and this doesn’t look tasty to you, try it anyway! Making vegetables taste good is my speciality. It’s fast, it’s easy, it’s healthy and I’m certain you will like it!… Read More 3 Step Zucchini Flatbread
4 Ingredient Nutella Cookies
One of the greatest things you’ll ever hear out of a RD’s mouth is “everything in moderation”. … Read More 4 Ingredient Nutella Cookies
3 Step Meal
When more than five people who read your blog on the regular make the same comment, you should probably listen. “Everything you cook sounds good, but I’m not going to do all that”. Recently, a friend told me that she would love to make some of the dishes I post, but if any meal has… Read More 3 Step Meal
Getting Smart with the Natural Life
Where do you draw the line between what is natural and positive, and unnatural and negative?… Read More Getting Smart with the Natural Life
A Story I’ll Never Forget
Feeling satisfied by his successful hunt for these wild gems and with full belly, he turned the page in his mushroom book, anxious to embark on his next exploration. With no small degree of trepidation, he read the words… Read More A Story I’ll Never Forget
Beaches, Beers & Tacos!!
Just about every restaurant, grill, bar, cafe, diner and dive on the beach advertises their version of the world’s latest food fascination.… Read More Beaches, Beers & Tacos!!
Achcha Khana (Good Food)
I was fairly new to Indian cuisine when I visited London and fascinated by the orchestra of new flavors.… Read More Achcha Khana (Good Food)
The Whole 30. Just Another Fad?
There are quite a few really good “rules” in this “30 day” meal plan, but I found a few things that are contradictory to current, research-based medical and nutrition advise. If you aren’t familiar with the Whole 30, click this link to read the basics of the program Whole 30. I was very happy to… Read More The Whole 30. Just Another Fad?
Just Give Me Tacos and Tell Me I’m Pretty
“You can’t make everyone happy. You are not a taco”… Read More Just Give Me Tacos and Tell Me I’m Pretty
Signs That Show You Need a Sheet Pan Meal…
Signs That Show You Need a Sheet Pan Meal… When you wake up in the morning and the first thing on your agenda…… Read More Signs That Show You Need a Sheet Pan Meal…
Veggie Flapjacks
I’m always looking for ways to get kids to like vegetables. Does it always work? Absolutely not. Is it important to keep trying? Certainly! Many times, parents give up after one or two tries with a new vegetable. Don’t throw in the towel so soon! Kids should be offered a new food 7-14 times before… Read More Veggie Flapjacks
10 Facts That Will Make You Want to Eat Salmon This Week
Salmon promotes eye health. Salmon is rich in omega-3 fatty acids which help lubricate dry eyes and the vitamin D in this fatty fish protects against macular degeneration. Eating salmon may improve your mood. Salmon contains tryptophan, a precursor to serotonin, a neurotransmitter associated with mood regulation. Studies show the omega-3 in salmon help depression.… Read More 10 Facts That Will Make You Want to Eat Salmon This Week
Nothing Can Grow in That!
We go through a lot of food in my house and spend a pretty penny on it too, so when I toss large containers of left-overs or loaves of moldy bread into the garbage bin, I cringe. I use to chuck milk the night before the expiration date without a second thought; these days I… Read More Nothing Can Grow in That!
Don’t Eat Poopy…Wash Your Lettuce!
Lemon Pistachio Dressing…It’ll Make You Want to Eat Salad!! I found a great recipe for a lemon pistachio dressing on savoringtimeinthekitchenblogspot.com. Salad is versatile and an easy vegetable. It’s a palette for loads of tasty add-ons. Boiled eggs, pickled beets, toasted pine nuts, pecans or sesame seeds, for example. You can add marinated artichoke hearts,… Read More Don’t Eat Poopy…Wash Your Lettuce!
Roast Dinner
The British love to make roast dinners. I had the privilege of eating many roast dinners served by my generous friend, Emma. Even though she lives in Germany now, I still look up to her. This gorgeous gal could get up in the morning, run a full marathon, clean her house, read an entire book, take… Read More Roast Dinner
Coastal Cuisine at Its Finest. A Must Read for Lovers of Food & Emeril
I always have an outstanding time with my bestie of nearly 20 years! We went to college together, are both dietitians, love food and wine and share so many of the same passions and fears! Over the years, it seems as if we have nearly melded into the same person! Catching up after the holidays… Read More Coastal Cuisine at Its Finest. A Must Read for Lovers of Food & Emeril
Shredded Brussels with Balsamic & Honey
At some markets when in season, you can find brussels sprouts on the stalk. I suppose it presents a bit of a storage issue and an extra step but, how cool to see them in their fresh from the garden state! Preheat oven to 400°. You’ll need to peel away the outside layers to reveal… Read More Shredded Brussels with Balsamic & Honey
Winging It
We were suppose to have Green Chef delivered today. It didn’t come. I need to plan meals and shop accordingly. If I stock fresh produce with no plan, I end up throwing a good deal of it away. Tonight, I wasn’t prepared. I’m also not one to load up all the kids to make… Read More Winging It
How to Make a One-Pot Dinner You Won’t Forget…
This is a recipe that is a bit sentimental to me. I haven’t seen or tasted it since the first meal Mike made for me. I have a theory that any man who offers to cook for you will always make spaghetti. Am I right or am I right, girls? He didn’t; maybe that contributed to… Read More How to Make a One-Pot Dinner You Won’t Forget…
l’appart
I can’t wait to read the new book I received as a Christmas gift from Michael. My FIL, an avid reader who devours a book a day, skimmed through it and commented with an air of disdain that it was just a cookbook. “Great!” was my response. “It will be good for my blog”! As… Read More l’appart
DIY Veggie Pizza
I hate ordering delivery pizza with vegetables. I guess I just don’t really like unseasoned, barely cooked bell peppers with nearly raw onions slapped on top which is pretty standard for delivery. If I’m going to like vegetables on my pizza, I’ve decided I’m just going to have to make it myself. So, I made… Read More DIY Veggie Pizza
12 Confessions of a Dietitian
This is the worst for me. An act of selfishness.… Read More 12 Confessions of a Dietitian
Coconut, Curry Lentil Soup
Forgive me for my recent lack of posts. We’ve been doing a bit of traveling, some crafting, a deal of Christmas shopping, decorating and a lot of eating, including Gilligan, my 13 year old Weimaraner, whose binging around the neighborhood hasn’t gone well for his belly….or for my rug. Ugh! I made everything from scratch… Read More Coconut, Curry Lentil Soup
How To Ramen
Want Chinese takeout without consuming an entire day’s worth of calories? Here’s your answer! … Read More How To Ramen
Six Ways to Detox Naturally
Everyone’s doing it. The detox diet. Following a cleanse diet often requires drinking special juices, taking supplements or following strict diet regimens that require exclusion of certain foods. The idea behind detox is to rid your body of environmental toxins, such as phthalates from plastic, breathing exhaust or chemicals absorbed from cosmetics. These diets guarantee… Read More Six Ways to Detox Naturally
The Food of Love
I have pretty much given up reading for the last year and a half. I love to read but, when you have four kids, there just isn’t time for it. I believed that if I set it in my head that I couldn’t do it, I wouldn’t get upset about it and it worked for… Read More The Food of Love
Happy Halloweeeeeeeen!!!
The weather has finally cooled a bit Florida! With Halloween here, it’s time to put away the lemons and get out the pumpkin! I began my morning with mouthwatering, pumpkin pancakes. I’ve been hitting the snooze button way too many mornings lately and this morning was no exception. Getting out to run at 4:30 am… Read More Happy Halloweeeeeeeen!!!
Harsh Realities About Dietary Supplements
The FDA does NOT oversee testing for safety or efficacy of dietary supplements. That means that as long as a supplement is not illegal, anyone can put anything into supplemental form and sell it with any health claim they choose. They can charge you whatever price they want and do not have to include the… Read More Harsh Realities About Dietary Supplements
Ham & Cheese Poppyseed Sliders
These succulent sandwiches will fly off the platter at any family meal or event!… Read More Ham & Cheese Poppyseed Sliders
Garlic & Lemon Roasted Cauliflower Rice
Parsley and lemon juice are all you need to make this cauliflower rice a quick, delicious and healthy side!
… Read More Garlic & Lemon Roasted Cauliflower Rice
Knock Your Socks Off Veggie Burger
This is a very messy burger. But, if a burger ain’t messy, it ain’t a good burger ya’ll!… Read More Knock Your Socks Off Veggie Burger
Apps
We had a couple of friends coming over so, I decided to throw together a few appetizers to munch on while we caught up. Herb and garlic Boursin stuffed baby bella mushrooms…… Read More Apps
Ocheesee
We learned a lot and petting the one day old baby cow was the cream of the crop!… Read More Ocheesee
Think Outside the Pizza Box
I love using Naan bread to make homemade pizza. If you have a picky crowd, you can personalize each round. … Read More Think Outside the Pizza Box
I’ve Got Lemon, I’ve Got Lemon On My Mind
This treat was just what I needed on this smoldering October day!
… Read More I’ve Got Lemon, I’ve Got Lemon On My Mind
Nibbles
Snacks are important for kids. Between-meal munchies provide an opportunity to squeeze in some needed nutrients and help kids focus. Make these nutrients your target when choosing lunches and snacks… Read More Nibbles
A Family Favorite
I love soup because you throw it all into one pot and serve up a complete meal that everyone loves. … Read More A Family Favorite
Can Garcinia Cambogia Help Me Lose Weight?
with only a 1% weight loss in HCA users compared to the placebo group.… Read More Can Garcinia Cambogia Help Me Lose Weight?
It’s All About the Bowl
Breakfast bowls, Greek bowls, burrito bowls, Buddha bowls…a side dish, a main dish, a great packed lunch! I like this new fad! Here are a few things you can put in your quinoa bowl:… Read More It’s All About the Bowl
The Udder Truth About Milk
What’s the difference between whole “Vitamin D” milk, 2%, 1% and skim?… Read More The Udder Truth About Milk
W.W.I.D
When I began studying to become a dietitian, I knew I needed to discover a way to shift the savorless plants into something I could really enjoy eating. … Read More W.W.I.D