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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A to Z about me!!

Time to get to know me a little better!! 

A. Age: 23- birthday in November!!
B. Bed size: Full, the same bed I’ve had since I was a girl
C. Chore that you hate: laundry, I hate having to fold clothes and hang them up.
D. Dogs: Love dogs, I really want one, but don’t have time. I miss my parents puppies sadie and gracie

Puppies playing with my brother

E. Essential start to your day: My morning cup of coffee. It’s become an essential
F. Favourite color: Pink
G. Gold or Silver: Silver, however gold is slowly becoming a new favorite
H. Height: 5’6″
I. Instruments you play: I used to play the piano and wish that I still did
J. Job title: Clinical dietitian; heart and kidney transplant dietitian
K. Kids: LOVE kids! I nannied for years in high school and college, I miss spending my days
 with kids
L. Live: St. Louis Missouri
M. Mother’s name: Sonia
N. Nicknames: KatieLady, Kate, Bert, Lambie
O. Overnight hospital stays: 0 🙂 
P. Pet peeve: bad drivers!! or people who chomp on their gum
Q. Quote from a movie: 
“Find something you’re passionate about and keep tremendously interested in it.” 
― Julia Child
Okay it’s not quite a movie quote, but inspired from Julie and Julia
R. Right or left handed: Left
S. Siblings: one younger brother can’t call him little brother since he’s bigger than me 🙂

T. Time you wake up: Week days for work 5:30 and weekends around 8; occasionally sleep in 
U. Underwear: yes I wear them 
V. Vegetable you hate: I don’t really like onions 
W. What makes you run late: myself, I just lose track of time 
X. X-Rays you’ve had: teeth, shoulders, knees, shin, ankles, upper back, I think that’s it
Y. Yummy food that you make: Not to toot my own horn, but I make delicious desserts, sweets, cakes, cookies, breakfasts, and dinners 
Z. Zoo animal: polar bears

Tell me something fun about you!!



It’s time to say goodbye to….

So I have a confession to make. I’m a dietitian with a HUGE sweet tooth. Me and sweets are best buds. I know they aren’t great for you, but dark chocolate, frozen yogurt, cookies, etc. total weakness. 
Well this weakness has gotten this girl into a tight spot, and this girl needs to part ways from her lovely sweet friend. I will be the first one to admit sweets went from being a treat to an everyday occurrence, so it’s time to say goodbye, at least for a bit. 
1 month no sweets. 
So I did what any rational person would do before giving up sweets, I had several of them tonight. 
Left over fro-yo, cookies, sweet breads, and pumpkin balls that were SO delicious (thank you nutrition department potluck, couldn’t have timed you more perfectly. 
Goodbye my sweet treats I will see you in October!

The reason I am going cold turkey for a month is because I have lost my self control. One bite turns into 2, then 3 then it’s all gone!! 
In counseling I don’t recommend this way for everyone but for most, removing the vice, works best. 
If you too are struggling with your sweet tooth, join me on our 30 day adventure with no sweets. I promise you’ll feel amazing cutting out the sugar.  Email me at or leave a comment. Everyday for the first week we can check in and provide support for each other. If you email me, I will be sending out recipes to try and some motivation to keep you on track!! (you can also join in if you’re trying to eat healthier, the more people the better!!)
Let’s do this!!!