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 🙂







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?








“On October 3rd, he asked me what day it was”

Happy October 3rd!!!


It’s October!! I have no idea where September went but I am welcoming October with open arms. It finally feels like fall. My pumpkin obsession is now no longer looked at as odd but totally acceptable. Speaking of which, if you have not tried Pilgim Joe’s (TJ’s is so clever ha) Pumpkin ice cream, you are missing out. It’s a nice pumpkiny treat.


Anyways I digress. October is a great month to get in some last minute  races before it gets too cold, shaping up your diet before the holidays, and enjoying the  beautiful fall weather.

I plan on making the most of this October, there are some suggestions to spice up your October:

Recipes I plan on trying:

Bacon Butternut Pasta

Spiced Pumpkin biscuits

Sage Bison Burgers

Stuffed Acorn Squash 

Crock Pot sweet potato and Quinoa Turkey Chili

Bacon ans Brussels Sprout Carbonara

**These are not my recipes, the title will take to their owners sites :)**

October is also Breast Cancer awareness month. This is near and dear to my heart and if you have a chance to get involved with any of the events this month please do!! If you live in Saint Louis, October 8th is Dine out for the Cure night. Participating restaurants can be found here.

So what’s so special about October 3rd??

Besides reminding you of Mean girls this also happened:

42 B.C. -First Battle of Philippi: Triumvirs Mark Antony and Octavian fight an indecisive battle with Caesar’s assassins Brutus and Cassius.

1920 – NFL (then American Pro Football Association) plays 1st games

1940 – Reds beat Tigers ending NL’s 10-game World Series losing streak

1955 – “Mickey Mouse Club” premieres

1976 – Hank Aaron singles in his last at bat & drives in his 2,297th run

2003 – Roy Horn of Siegfried & Roy is attacked by one of the shows tigers, canceling the show for good

Last but not least, have fun!! My October is chalk full of fun:  Colorado Avalanche vs Minnesota wild home opener in CO, half marathon (woot, woot!!), lots of football cardinals baseball, and most excitingly a PUPPY!!!!!! This lady is getting a little miss to be her side kick 🙂

Enjoy your October 3rd, after all it’s practically a holiday.


What are you planning on doing with your October?!



What I learned from this weekend

Happy Monday!! What a whirlwind of a weekend it has been. The weekend was filled with good friends and a crossfit competition. I did not compete ( not quite sure I want to take that plunge) but got to judge and volunteer. This was kind of a different experience, I usually am the athlete, but it was a good experience to not be the competitor. 

Here is what I learned from this: 

  1. Counting can be tricky. Sometimes your head will bob so much while counting you get dizzy.
  2. I think as athletes, retired athletes, competitors or whatever you are, we expect a lot out of those people running the event. Well as the judge I expected a lot out of the athletes too. You never want to see someone struggle or have to repeat repetitions. Calling someone out on their mistakes makes them better. 
  3. Don’t give up. Just when you think you can’t do anymore, you find a way to get one more rep. 
  4. I have never felt more sore from standing around all day. Darn you hard concrete floors.
  5. Small victories are just important as the big ones and shouldn’t be overlooked. So many times we get bogged down focusing on 1 thing that we miss the little achievements along the way. 
  6. Support,  believing, and communication. These are extremely important elements of a successful team.
  7. Watching people workout all day is good motivation to get your butt back in the gym and working out. 

What did you  learn from the weekend??



Happy July 11th

Happy the 11th of July! Doesn’t quite have the same ring as Happy 4th of July, none the less happy birthday. Time for a recap on celebrating America’s birthday last week.


The started the day off with 4 miles on the 4th, some patriotic toast


Then it was time to BBQ!!


Big thanks to Marissa and Spenser for hosting a wonderful party!! This girl knows how to put on a spread of food and her fiance can grill with the best of them. I feel I should have a a dislaimer for the rest of this post; the following recipes are deliciously amazing. Remember it’s okay to have a day where you splurge and enjoy yourself. It’s all about moderation and adapting a healthy lifestyle. Back to independence day ☺


While we prepared apeptizers, sides, and dessert, we sipped on a Firecracker margarita.



Firecracker Margarita

4 Servings


4 ounces of Tequila

2 ounces of Triple Sec

16 ounces of La Croix lime Sparking Water

16 ounces of La Croix Lemon Sparkling Water

Handful of blueberries and strawberries.


Mix Pitcher mix 4 tequila, triple sec, lemon and lime sparkling water.

Give it a good stir to mix it up. Add some ice and pour into cups.

Garnish with blueberries and strawberries.



Clearly we did not enjoy the Firecracker Margarita. Along with the margs we enjoyed Red, white, and Antipasto Skewers, Sparkler Strawberries, and, Patriotic pie.

We also added some festive decorations to round out our table.


Paper straws add lots of color and pazazz to any drink and using scrapbook paper makes for festive signs.

The Red, White, and Antipasto Skewers are super easy to throw together for any party. Some tips, use string cheese to get round cheese verse cube cheese. It adds a nice dimension to the skewer. Grape tomatoes and olives are a good, and any type of cured meat will work. I chose Genoa Salami and tried to find the lowest sodium kind possible. Also if your kebob sticks are splintery, soak them in water first, then cut them in half.


Red White, and Antipasto Skewers

Makes 12


1 can black olives

1 container of grape tomatoes

6-8 low fat mozzarella string cheese

¼ pound of genoa salami or cured meat.


1. Cut the kebob skewers in half.

2.Cut the string cheese into ½ inch pieces

3. Add tomatoes, olives, cheese and meat in various order. I added 2 cheeses per stick.

4. Enjoy!

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After eating a delicious brat   IMG_3734 it was dessert time.

These two festive desserts are easy to put together and involve fresh blueberries and strawberries. You can also add raspberries to add some variety.


For the Patriotic Pie we bought Pillsberry sugar cookie to decrease time spent in the kitchen.


Patriotic Pie.

Makes 1 12 inch pizza cookie


1 roll/ tube of sugar cookie

4 ounces of 1/3 less fat cream cheese

¼ cup sugar

1 tsp vanilla or to make the frosting more tart use 1 tsp lemon juice

1 cup blueberries

2 cups of sliced strawberries * the amounts of fruit are estimates. I purchased a large container of strawberries and 1 pint of blueberries and did not use all of them.


1. Pre-heat oven to 350. Spray pizza pan or cookie sheets with oil.

2. Spread the sugar cookie dough out on the pan, as thin and as close to the edge as possible. The cookie with thicken and spread out as it bakes. Bake for 10 minutes and let cool.

3. While the cookie bakes, mix the cream cheese, sugar, and vanilla or lemon juice until smooth. * soften cream cheese prior to mixing to make it easier to mix. 4. Slice the strawberries into thin slices.

5. Spread the cream cheese frosting on the cookie. Put the blueberries in the upper left corner then create strips with the strawberries leaving space between for the white stripes.

6. Cut and Enjoy!!

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The last gem that we made are Sparkler Strawberries. These are absolutely delicious and refreshing strawberries and are easy to make. Trust me, I am not the most crafty person and if I can make them, anyone can. Before we get to a recipe, a quick less on hulling strawberries. Cut off the stems of the strawberries. Then with a ¼ round teaspoon, draw a circle in the middle of the strawberry with the edge of teaspoon

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Sparkler Strawberries


Makes 12 Strawberries


12 strawberries

2 ounces of softened

1/3 less fat cream cheese

4 ounces of white chocolate

red, white and blue sprinkles.


1. Rinse and dry strawberries. Remove stems and hull out the center of the strawberry. Slice off a small portion of the end of the strawberry to help it stand up. 2. Melt the white chocolate and dip half the strawberry in the chocolate. Let stand on parchment paper.

3. In a pastry bag or in a zip lock bag, add the cream cheese. Snip off the end of the ziplock bag to use like a pastry bag. While the chocolate is drying, Swirl the cream cheese into the strawberry, sprinkle with sprinkles and stick in the refrigerator to harden the chocolate.

4. Enjoy!

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What I love about these strawberries is that they look super fancy but are really easy to make. If your cream cheese ends up a little lumpy instead of swirly, add more sprinkles and no on will notice 😉

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Between the food and the fireworks this 4th will be one to be remembered for quite some time.

It wouldn’t be an Independence day without some sparkler fun!!

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What are your favorite dishes to make for BBQ’s or parties???


Xoxo, Katie

Holy Batman! She Wrote a Blog Post

Hello Blogosphere,

It’s been months since I’ve posted anything, and now I’m writing on a completely different blog. I’ve been feeling like making changes in my life. One of them being my blog.  Please change the website address to

As I sit outside on this ABSOLUTELY beautiful summer night


 here’s what going on with me on the good ol blog.

Clearly by my lack of posts one might say that I’ve been lacking inspiration to write. I would say to that person you are absolutely correct. I would also add in that I have been busy traveling to weddings, bachelorette parties, funerals, graduations… you name it and I’ve probably attended it in the past 3 months. Don’t get me wrong, I love EVERY moment of every event I have attended and would attend them all over again. However all that travel has made a lazy person of sorts.  Instead of blogging, cleaning my apartment, or doing laundry in my free time, I have found myself sitting and zoning. While this sitting and recharging is needed, I need to start taking advantage of my free time a bit more and making it more productive. With this new found productivity has produced a new blog. I hope you enjoy it.  It will be practically the same as the other one with more of a nutrition focus, with the hope that you learn something new with each post.

Some things to look forward to in the next 2 months:

-Marathon training tips. I am in the beginning of my training for the Chicago Marathon. I am following The Hanson Marathon Method. Look for tips and tricks that I have learned along the way in my training.

-Healthy Meals on the Go. The month of July is a crazy busy month for me. Stay tuned for nutritious, delicious, and quick meals and snacks .

– Adventures and fun. Who knows that all this summer will bring but it’s time to find out!!

So as most of you know I absolutely cannot stand (hate is not a nice word to use) Dr. Oz and his nutrition talk. He is a doctor not a dietitian. It would be like me talking about surgery or diagnosing a patient with cancer when I am not a doctor . I’ll leave the diagnosing to him if he leaves the nutrition to me the RD. Take a look at this clip about Dr. Oz eating his own words: Enjoy!!