Tricks or Treats?

Happy Tuesday!  Halloween is a week away which is crazy and with Halloween comes all the scary movies, jack o-lanterns and  Halloween candy. I have a major sweet tooth and am always tempted and usually lured in to eating some of that Halloween Candy. This year I am keeping these tips in mind so I don’t let that candy go to waist!

  • When possible, choose ‘Fun Size’ candy bars over regular candy bars. The portion size has already been reduced, decreasing the temptation to eat the entire regular size bar.
  • Regular milk chocolate is loaded with sugar. For example Hershey’s milk chocolate only has 11% cacao meaning the rest is filled with fat and sugar. Choose darker chocolate to increase the cacao and decrease the sugar and fat.
  • Choose the candy with the nuts. Having candy with nuts like almonds or peanuts increases fiber, healthy fats, and protein.
  • Wafer based candies are great options because they take up more space meaning less calories.
  • If you have diabetes, stick with the sugar free candy options. There will still be carbohydrates in the candy but the sugar will be from an alternative sweetener.


Tricks or Treats?

  • Kit Kat Bar (Fun Size) vs. Reese’s Peanut Butter Cup

TRICK Reese’s Peanut Butter cup: 1 piece (0.74 ounce)=105 calories, 6.5 g fat, 12 g carbs, 10.5 g sugar

TREAT Kit Kat: 1 snack-size bar (0.53 ounce)=70 calories, 4 g fat, 9 g carbs, 7 g sugar

  • Milk Chocolate M&Ms vs. Almond M&Ms

TRICK Milk Chocolate M&Ms: 1 snack-size bag (21 g)=104 calories, 4.3 g fat, 3 g saturated fat, 15 g carb, 13 g sugar

TREAT Almond M&Ms: 1 snack-size bag (21 g)=110 calories, 6 g fat, 2 g saturated fat, 12 g carb, 10 g sugar

  • Dove Dark Chocolate Miniatures vs. Hershey’s Dark Chocolate with Almonds

TRICK Dove Dark Chocolate Miniatures: 5 pieces= 210 calories, 24 g carb, 19 g sugar

TREAT Hershey’s Dark Chocolate with Almonds: 3 nuggets= 150 calories, 15 g carbs, 12 g sugar

  • Caramel Apple Pops vs. Sugar Daddy Pops

TRICK Sugar Daddy Pops: 1 pop= 170 calories, 2 g fat, 0.5 g saturated fat. 36 g carb, 24 g sugar

TREAT Caramel Apple Pops: 1 pop (0.6 ounces)=60 calories, 0.5 g fat, 0 g saturated fat, 15 g carb, 10 g sugar

  • Starburst Fruit Chews vs. Strawberry Twizzler Twist

TRICK Starburst Original Fruit Chews: 3 fruit chews (0.52 ounce)=60 calories, 1 g fat, 12 g carb, 9 g sugar

TREAT Strawberry Twizzler Twist: 1 regular-sized twist (0.4 ounce)= 40 calories, 9 g fat, 9 g carb, 5 g sugar

  • Brach’s Pumpkin Spice Candy Corn vs. Hershey Kisses Pumpkin Spice Flavor

TRICK Hershey Kisses Pumpkin Spice Flavor: 9 pieces: 210 calories, 12g fat, 24g carb,

TREAT Brach’s Pumpkin Spice Candy Corn:   140 calories, 19 pieces, 0g fat, 36g carb

  • Hershey’s Candy Corn white chocolate bar (per one mini) vs. Candy Corn m&m’s

TRICK Candy Corn m&m’s: 23 pieces=  220 calories, 11g fat, 29g carbs, 28g sugar

TREAT Hershey’s Candy corn white chocolate bar: 1 mini= 67 calories; 4g of fat; 8g carbs.  


What is your favorite Halloween tricks so you can enjoy the treats?






Grilling Tips for Labor Day


Labor Day is fast approaching and the technically the mark of the “end of summer”. This is the weekend to get those last pool days in, BBQs and grilling out, and spending time with friends and family.  I’m planning on grilling and eating some delicious food.  I have compiled some my favorite tips and tricks to make your grilling and BBQs a breeze.

  1. Aluminum foil.


One of the best grilling hacks is using aluminum foil. You can wrap vegetables in foil to steam them, lay foil down on the grill to avoid veggies sticking to the grill, and keeping your grill mess-free by throwing everything in to a foil packet. I’m planning on making this recipe from café Healthy recipe hacks: choose olive oil mayonnaise, and low fat sour cream or Greek yogurt.

  1. Cut evenly.


When cutting vegetables, pieces of meat, or any food cut or chop them so they are the same size. I am terrible at this and need to work on it. I will have veggies that are 2 inches thick, then ½ inch and will burn some veggies and under cook others.  Cutting food about the same size will cut down on cooking time and help you not overcook or under-cook your food.

  1. Kebabs


Kebabs are great ways to provide a mix of vegetables and meat in an easy way. However cooking these can be tricky. Vegetables can be done before the meat and vice versa and one can end up burned. Next time you set up your kebabs put the meat on one kebab stick and the vegetable on another. Your food will cook more evenly, decrease the risk of burning food, and food will be cooked to the proper temperature.

Check out this recipe:Beef and Vegetable kebabs

  1. BBQ sauce


* images from Microsoft office.

I love BBQ sauce but when I look at labels of the BBQ I don’t love it quite as much. I ran across this BBQ sauce recipe awhile ago and absolutely love it. It’s lower in sugar and salt than a lot of store bought BBQ sauce.

The other thing to watch out for is when you apply the sauce to your meat. Add the sauce when you are almost done cooking not at the beginning. Adding sauce too early causes the sauce to cook faster than the meat resulting in burnt, black, crackling coating on your meat. When you have one or two minutes left, add the sauce flip and sauce the other side over a low to moderate flame/heat. This will add the texture and taste you want without burning it.

What are your grilling tips and tricks and what are you planning on grilling this weekend?




Wow it’s been awhile….

So I was sitting on the couch watching some baseball (not my first choice as I have some Real Housewives to catch up on) but I realized I haven’t blogged in a REALLY long time. I always want to write a post when I find a really good recipe, or find an interesting nutrition tid bit, do a work out I really like, or whine about how I don’t want to run in the St. Louis summer heat. So I decided instead of wanting to write a blog post I should just write a blog post. Since my last post, over a year ago, a lot has happened, which could explain my lack of blogging (or not 🙂 ). Lucy will be 2 at the end of August, I started a new job a year ago, started my own business, started another very part time job, and recently as within the last 2 weeks got engaged. That last part is still coming to reality each time I say it. I also get very excited each time I say it! So I think the spark of blogging has come back to document the next year of my life- the wedding planning. Very basic of me I know BUT I think in a few years from now it will be fun to read the highs and the lows of my wedding planning and the year of being engaged. If it’s been anything like the last year, it will be full of adventures. I also plan to truly start blogging more regularly. When I first started, I wanted to do a blog post a day. Now I a. don’t have the time nor the creativity, sometimes it takes awhile just to write a work email; b. live a pretty routine life on the weekdays, c. Lucy likes to go on likes daily and I like to work out almost daily #priorities. So the goal is at least once a week. My hope is to share those random nutrition tidbits with you, share recipes I really like, say hey go check out this place to eat or work out, and whine when I don’t want to run ( 54 days to your half Katie, get to it). Welcome back to the Dashing Dietitian  blog, I promise it will be much more exciting than it has been the last year 🙂






Listen to your mother and eat your breakfast!!!

Happy Thursday all!! Today is technically my Friday so bring on the weekend! I’m traveling home this weekend, well hopefully with all the snow in Denver. My flight this afternoon has been cancelled so now I’m on the 6:00 am flight. I apologize in advance to those in the airport with me at that hour. I would say that I’m not exactly a morning person, and if I don’t have my coffee I’m really not a morning person.

However eating breakfast can help!! Here’s the skinny on eating breakfast:

  • Studies show that people who eat breakfast consume fewer calories throughout the day, have stronger cognitive  abilities, and have less of a risk of being over weight.
  • Yes I’ve seen those studies that say eating breakfast isn’t necessary, but have you seen the studies that say skipping breakfast can lead to an increased risk of heart disease, diabetes, and obesity? As well consumption of more calories throughout the day?
  • Not only does it give you an energy boost but breakfast also provides protein, fiber, calcium, iron and b vitamins. All lead to healthy bones, skin, and muscles.
  • Check it out here: Worst breakfast for your waist line

Other things to keep in mind:

WORST BREAKFAST #1: No Breakfast at All

Yes there are some studies that suggest you don’t need breakfast however majority of successful dieters, 78 percent reported eating breakfast every day. Also men have a higher risk of developing heart disease and women of developing type 2 diabetes  when they skip breakfast. Eating breakfast may also give you more energy: One study found that breakfast eaters burned 400 more calories during a day through increased daily activity.
WORST BREAKFAST #2: Store-Bought Smoothies

Watch out for smoothies.Unfortunately you don’t know what all is in your smoothie and usually they are higher in calories and sugar. Sometimes as much as a Big Mac. Make your smoothie at home.  More info on making healthy smoothies here.
WORST BREAKFAST #3: Juices or Juicing

Even though they are lower in calories than smoothies and rich in vitamins and antioxidants, juices aren’t the best way to start your day. 99.9% of the time they have 0 fiber, which is the weight loss magical part of the smoothie..

WORST BREAKFAST #4: Specialty Coffee Drinks

More than one third of coffee drinkers enjoy specialty coffee drinks every day, according to the National Coffee Association. But many of these beverages have more than 300 calorie. For many people, it is actually the single largest source of antioxidants in the diet, outranking both fruits and vegetables. To avoid having an unhealthy coffee with lots of calories, do not load it with sugar and avoid artificial sweeteners and creamers.  Add some cocoa or cinnamon to your morning drink. Cocoa is loaded with antioxidants and associated with all sorts of health benefits, including a reduced risk of heart disease. Cinnamon is a tasty herb that mixes particularly well with the flavor of coffee. Studies show that cinnamon can lower blood glucose, cholesterol and triglycerides in diabetics.



WORST BREAKFAST #5: Flavored Greek Yogurt

Greek yogurt is great because it is so high in protein. However it can also have added sugar, artificial ingredients and thickeners.  A plain Greek yogurt has about one gram of natural milk sugar per ounce, or eight grams (two teaspoons) per cup. But some flavored varieties have three to four times that. Choose a plain Greek yogurt or a yogurt with real fruit in it or sweeten with fruit or dried fruit.


What do you like to do for breakfast?





<a href=””>Follow my blog with Bloglovin</a>

<a href=””>Follow my blog with Bloglovin</a>

So you’re a dietitian, you must eat healthy

“Oh, you’re a dietitian? Don’t look at what I’m eating, you probably NEVER eat anything like this”.

Oh how far from the truth that is.   Happy belated National RD day to all my fellow RD and RDNs! Yes it was yesterday, but why not dwell our day for another day.  Being a dietitian is awesome. Our profession revolves around food. Because of this, I get asked, told, or have had statements made that I must eat super healthy, don’t eat junk food, or drink things that I shouldn’t. Now I can’t speak for all but for me, that is farthest from the truth. I love sweets.


In fact, I rarely turn down dessert. I also have an obsession with Chick-fil-A, so much so I don’t even wait to take a pic with my food. It’s SO good. I also will have cereal for dinner  when I don’t feel like cooking. Oh and during Lent, you bet I hit up fish frys like its my job.

My point is this, dietitians diets aren’t perfect and neither is anyone else’s diet. It’s all about finding balance and what works for you. Don’t expect yourself to eat healthy or correctly 100% of the time, you’re going to set yourself up for failure. Try more like a 70% healthy  30% less healthy or 80% healthy 20% less healthy. I promise a “cheat” meal or whatever you call them will not be bad or ruin your goals.


found here.

You’ll be more successful in the long run if you do 🙂

That’s all of my ramblings for a Thursday.

How do you treat yo self?



Trying to live in the moment

Have you ever been working on something yet your thinking about a million of other things you need to do? Or you’re eating lunch and you’re thinking about what you should have for dinner? Or worse, have friends in town, be doing something, yet you’re thinking about the rest of the plans for the day/night/weekend? I am 100% guilty of all of this. I’ve noticed it has gotten worse, I miss apart of a conversation because I’m not being present in the moment. So if I give a vague response, “oh yea, haha” I didn’t hear a word you said. 😳 

I had friends from out of town visiting this past weekend and had an “ah ha” moment about being present in the moment. With good friends that I haven’t seen in probably 6 months visiting and 1 friend who is moving in April, I realized that this weekend will never happen again in St. Louis.  A very exciting and but sad thought to have, making me realize I need to be present and enjoy this while it’s here; not looking back wishing I could relive the weekend.


So here’s what I learned:

  1. Step away from the phone. I am SO bad about being on my phone. Take a pic, oh that needs to be post RIGHT THIS SECOND; then ooo I wonder who has liked my photo. I wonder how many conversations I have misheard or completely missed to being on my phone.
  2. Try to turn off the brain to do list. Having no plans is okay. Seeing where the day takes us, made the weekend so much more relaxing.
  3. Do take pictures of the weekend. While I’m on my phone, I realize I really don’t take that many photos  with my friends. Food, booze, and the pup, spot on with those; but pics with my gal pals not so much.
  4. Just because the weekend is over doesn’t mean you stop talking. I am also bad about this. Use the phone that I’m constantly on to call, text, FaceTime my friends, just to say hi, to update them on life, or to send that random Instagram pic that made me laugh.

With all that being said, we had a fan-freaking-tastic weekend. Many laughs, mimosas, brunching, palm to forheads, and dog filled moments. Wouldn’t have changed it for the world 🙂 .


Question: What do you do to live in the moment?








Galentine’s Day: February 13th

It’s only the best day of the year!  

This weekend was one for the books, with the kick off of fish fry season, I mean Lent, Galentine’s Day, and lots of good times and laughs with friends. I also learned that I am not helpful at all with trivia, I think I might have contributed to maybe 5 questions  😳.  While trivia may not be my thing, brunching definitely is.  And when I heard about Galentine’s Day, I knew that it will forever be an important holiday. 


What you need for a successful brunch: good food, good drinks, your lady friends, and chocolate.

If you live in Saint Louis and you haven’t been to The Shack for brunch, you need to go there like yesterday. One of my favorite brunch spots, thus making the perfect place for brunch.

First start with an appetizer of bacon  

Yes I know, it’s bacon…..I’m a dietitian that loves bacon. Everything moderation, right?!

Then order some delicious entrees like the Mexican Stand Off   

Or the Because we can E-Z

   You really can’t go wrong with anything on the menu. 

Next some decorations. All I can say is thank goodness for Pinterest. I found these awesome decorations, and thank you to the for creating these.



Finally a little sweet treat to celebrate this sweet weekend.


 Recipe found on and modified a bit. 

Seriously my  friends are the just the best and any excuse to celebrate something with them, you bet I’m going to plan an event 🙂  


After brunch we pit stopped for a drink before seeing How to be Single. If you’ve seen it, what are your thoughts? If you haven’t; I won’t ruin it for you but it wasn’t what I was expecting. I did have a lot of laugh out loud moments but still wasn’t what I was expecting, like crying from sadness not laughing. Yes, I was that girl, crying in a comedy. Anyways Galentine’s Day 2016 was a success. The best part though, valentines day was the next day, all the more reason to spread the love and eat all the chocolate.

Did you know dark chocolate is extremely heart healthy? It can help prevent heart disease, gives you endorphins to improve your mood, and can help protect your skin. All the more reasons to eat more dark chocolate.

How did you celebrate this weekend?!