A Dietitian’s Low-Carb Journey: Take II

After a certain age, you can’t just spend a week eating salads and running an extra mile. No ma’am; those were the glory days.

A Dietitian’s Low-Carb Journey: Day Whatev

Alright peeps, I’ve only lost about 5lbs. I am happy to see the scale starting to budge because I’ve only seen it budge UP for far too long!! As a dietitian, I already know this low-carb diet works. The challenge for me is to stay on it until I get to my desirable weight, then… Continue reading A Dietitian’s Low-Carb Journey: Day Whatev

A Dietitian’s Low-carb Weight Loss Journey: Day 3, 4, and 5

I’m a Registered Dietitian and I never thought I would do this…but, I’m doing it. I’m following a low-carb diet, at least trying to. My family went to dinner at Diego’s after an event my stepdaughter had and I ate a few chips and got a burrito. When I woke up on day four and… Continue reading A Dietitian’s Low-carb Weight Loss Journey: Day 3, 4, and 5

5 Things Teen Athletes Need To Know

Pre-teens and teens have a high demand for energy and nutrient needs for normal growth and maturation. Meeting the increased needs for boys and girls in sports takes knowledge and planning. Active teenage boys need 3,000-4,000 calories a day and active girls need 2,200-3,000 calories per day. Optimal nutrition for your teen athlete includes adequate… Continue reading 5 Things Teen Athletes Need To Know

Plant-Forward: Eating a Plant-Based Diet

Knock Your Socks Off Veggie Burger Vegetarian Crockpot Taco Soup Veggie Flapjacks What’s so great about eating a plant-based diet? Concern for food-related environmental impact has grown, contributing to innovations of new and existing food companies.  Plant-based foods are now more accessible due to higher demand for animal-food alternatives.  Sales of plant-based foods increased 5… Continue reading Plant-Forward: Eating a Plant-Based Diet

A Bit, A Bob

Are you familiar with FIFO? The acronym stands for first-in-first-out and it pertains to stocking perishable items. If you have ever worked in any restaurant, bar, hospital or fast food joint, FIFO is branded in your brain. The goal is to sell older food items closer to out-of-date status to prevent the financial loss of… Continue reading A Bit, A Bob

This Problem Will Not Resolve Itself

This problem will not resolve itself and the piles of garbage are getting bigger. The Environmental Protection Agency (EPA) declared a goal year of 2030 to reduce food waste by 50%. The majority of food waste is connected to restaurants, schools, hospitals, and corporations. Yet commercial and public enterprise aren’t entirely to blame. Household food… Continue reading This Problem Will Not Resolve Itself

Next Level

learn how to add umami flavor to every dish you make ! LEARN HOW TO ADD UMAMI FLAVOR TO ALL YOUR DISHES WITH THESE PANTRY ITEMS! Trends cycle with foods just like with fashion, baby names, and car colors. What’s with that new poo-poo brown car color btw and who would ever want that? Anyway,… Continue reading Next Level


Find out what’s happening in the world of health and wellness! “The first wealth is health.” – Emerson In Season Now Eating In Season Tastes Better, Is Cheaper and Nutritional Value Is Greater Mushrooms help lower cholesterol and enhance the immune system.  They contain a significant amount of B vitamins! Try porcini mushrooms in an… Continue reading THE WEALTH OF WELLNESS

It Is Illegal to Provide Dietary Advice in Exchange for Money

  It is illegal to exchange dietary advice for money if you are not a licensed nutritionist.   Giving dietary advice in exchange for money is illegal if you are not a licensed nutritionist.  Providing illegal advice may result in fines and legal fees.  According to the Academy of Nutrition and Dietetics, “individuals without any formal education,… Continue reading It Is Illegal to Provide Dietary Advice in Exchange for Money

Low-Fat Mexican Lasagna-Still Delicious!

How To Replace Fat, Not Compromise Flavor I admit, low-fat foods aren’t always as tasty as their high-fat counterparts.  But, there are a few tricks that will help you cut the fat and calories in half and will not compromise flavor.  Reduced-fat ingredients will go unnoticed in a dish with various levels of flavor.  In… Continue reading Low-Fat Mexican Lasagna-Still Delicious!

How To Stock Your Pantry for COVID-19

Most everyone has experienced less than optimal meat buying options, either unavailability or higher cost.  This is not likely to change anytime soon and could get worse.  Read this…

How To Travel Light

With summer vacation plans underway, it’s time to pack away the bulky sweaters and start thinking about exposing our pasty legs to the world.  If you’ve worked hard  to get your body ready for the beach, you don’t want to blow it with travel fare.  No one wants to come home a few pounds heavier,… Continue reading How To Travel Light

Are Our Children Being Suckered Into Obesity?

Two of the leading causes of childhood obesity are fast food and sugary drinks. 98% of food advertisements viewed by children are for products high in sugar, fat and sodium. Guess who the fast/junk food industry targets? You got it…kids. In 2012 fast food restaurants spent $4.6 billion on advertising to toddlers and youth. Teens… Continue reading Are Our Children Being Suckered Into Obesity?

Bragging Rights of a Super Taster

It all started when I boasted that out of my entire Food Science class in college, I was one of only two students who could blindly identify the difference between Coca Cola and Pepsi.  I know what you’re thinking which is exactly what everyone in the entire class thought; “Oh, that’s easy”.  There were at… Continue reading Bragging Rights of a Super Taster

Here We Are..

..in the thick of the holidays.  You made it through Thanksgiving!  Well done!  Did you eat too much?  My favorite thing out of all the dishes at the table was my husband’s dish of root vegetable casserole.  I think he got it from Ina Garten.  It was amazing!  I would love to make it myself… Continue reading Here We Are..

How To Keto

Don’t. That’s right. Don’t. The keto diet is just another version of the Atkins diet, the South Beach diet and the Whole 30. Ever wonder why these diets keep disappearing and then reappearing with a different name? I’ll tell you why. Because they work for a little while and people see results quickly. That’s what… Continue reading How To Keto

Why Have I Never Given You This Recipe?

So easy to make, healthy, and your family will love it!  Great for get-togethers and family dinners at home with the kids!  

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?!

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… Continue reading 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… Continue reading 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… Continue reading 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… Continue reading 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… Continue reading 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… Continue reading 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… Continue reading 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:

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… Continue reading My Green Last Night…


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… Continue reading 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… Continue reading 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… Continue reading 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.… Continue reading 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.”

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… Continue reading A Quote That Will Change Your Mind About Dieting…

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.

How To Rock Sourdough

I love how the crust developed crispness and the cheese became browned and deeply golden.

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!

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.

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… Continue reading Seattle Eats

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… Continue reading 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.

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… Continue reading 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

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.