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?





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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?!





10 Nutritious Tips for Holiday Parties

The holidays are my favorite time of year. Between the Christmas decorations, spending time with friends and family and the parties, so fun and food to be had! Ah I just love it! However keep these tips on mind to keep you happy,and  healthy this holiday season!  
Holiday eating tips

Tip #1: Do not stand near the buffet table. Once you get the food you want, STEP AWAY. Go eat in a different room. This way you will be less tempted to grab more food.

Tip #2: While at the party, hold your drink in your dominant hand: right hand if you’re right handed, left hand if you’re left handed. This will make you think twice before grabbing another cookie or bite of spinach dip!!

Tip #3: Rest up the night before a holiday party by getting at least seven to eight hours of sleep. A short night’s sleep can cause adults to add an extra 300 calories and choose higher-fat, higher-calorie foods. By getting enough sleep, you’ll save calories and make healthier choices.

Tip #4: Choose your first round of food at a buffet wisely. You’ll consume the largest quantity of the foods you eat first, so set yourself up for success by starting with something low-calorie like fresh veggies or hummus instead of a creamy dip. And, swap crackers and breads for veggies. Avoid piling on the cheese. While cheese contains protein, it can be higher in calories, especially when we are eating a lot of it.

Tip #5: Count 1-2-3 when pouring yourself a glass of wine, to get an estimated 5-ounce serving. Choose calorie free beverages as mixers or to drink, so you can eat your calories and not drink them. Also pay attention to your hot drinks!

Egg Nog before adding alcohol: About 350 calories and nearly 12 grams of fat per cup VS. Hot chocolate w/out whipped cream: About 190 calories and nearly 6 grams of fat per cup

Tip #6: Downsize your plate to trick your brain into thinking you are eating more. Use an appetizer or salad plate instead of a dinner plate where you will find yourself eating less than half and cutting over 1,000 calories.

Tip #7: Take smaller sips and bites to trick your brain into eating fewer calories. It’s ok to nibble.  Research has shown that multitasking during meals can lead to mindlessly eating and increasing calorie consumption. If you’re chatting at a party, set your food down until you are done chatting.

Tip #8: Choose your indulgences wisely. Allow yourself to have the treats, but don’t go crazy. By allowing yourself to have a little here and there you are less likely to binge.

Tip #9: Choose items that are seasonal verses those you can have year round. Focusing on the special foods this time of year will make it seem more like a treat. Save the calories for these instead.

Tip #10: Enjoy in moderation. Treat yourself, and if you go overboard focus the next day on healthy eating. One party or meal is not going to wreck your diet.

What are your holiday party tips and secrets?? 




Smoothies in November??

So I have not gone crazy, but you can still drink smoothies when it’s cold out! Earlier this week, on Fox2, we discussed how to keep your smoothie healthy and made a delicious smoothie. Take a look:

Fox 2 smoothie segment


They are excellent snacks and meal replacements during the busy on the go days during fall. Whenever we heard the word smoothie, we typically think, oh healthy food, sign me up. However, we may be thinking we are making a healthy smoothie, when in actuality we have made a sugary, fat laden, high calorie drink that can have a negative impact on your health.

Take a look at these tips to help keep your smoothie a healthy treat and not a high calorie dessert.

Start with a good base:

    • Greek yogurt excellent source of: calcium, potassium, protein, zinc, and vitamins B6 and B12. It is also thicker than your other yogurts and will provide a nice creamy base.
    • Cow’s milk: excellent source of calcium, vitamin D, and protein. Increase calcium intake can increase bone and teeth health as well as keep you hydrated.
    • almond milk:  rich in nutrients, including fiber, vitamin E, magnesium, zinc, potassium, iron, copper and calcium it also has fewer calories than cow or soy milk, meaning that it is usually lower in fat, carbohydrates, and protein. If you are planning to add spinach or dark green leafy vegetables, this is a good choice as the calcium will not interfere with iron absorption.
    • Fruit juice: use with caution, as it is higher in sugar and calories. If you are adding fruit, let the fruit sweeten the smoothie not the fruit juice.

Add some fruit or vegetables:

  • Spinach: adding spinach or greens to your smoothie is an easy way to increase vegetable intake as well as increasing how much iron you consume.
  • Fruits: can be delicious, but keep in mind, the more you add the more calories you are packing into your smoothie. Tip: Stick to 3 or less types of fruit; also use frozen fruit, that way you don’t have to add ice.
  • For a fall treat, add pumpkin! Pumpkin is higher in fiber which can improve your digestive health, boost your immunity from added vitamins and minerals, and help your eyesight.
  • For a fall treat, can add pumpkin to the recipe

If needed add protein.

  • If you need to increase your protein intake, protein powders, nut butters, and nuts and seeds are good choices.

Watch the extras:

Extra protein powder, nut and nut butters, avocado, chia or flax seeds and other healthy ingredients can increase calories. For example adding 1 tablespoon of peanut butter adds an extra 100 calories.

Finally do a calorie count:

In your mind rough calculate how much of each food you have added. If your smoothie is replacing a meal around 400 calories is a good goal. If your smoothie is a snack keep the calories around 200. An easy to do a quick calorie count is to measure.

For a tasty fall treat, try a Pumpkin spice smoothie. It’s absolutely delicious!!!




❓Question of the day: what’s your favorite smoothie?⁉️

Pumpkin spice smoothie

Makes 1 smoothie


1/2 cup pumpkin (canned or freshly cooked)

1/2 Banana

6 ounces Total 0% Nonfat Greek Yogurt

1/2 cup almond milk

15g Vanilla Protein Powder

1 teaspoon cinnamon

1/2 teaspoon pumpkin pie spice


Blend all ingredients together

Nutrition facts:

Calories: 323

Total Fat: 3.0g

Total carbohydrate: 39g

Protein: 37.8g