Hints & Tips

Build a Better Breakfast

I feel like there are so many people who want to confess all their “nutrition sins” to me whenever I am in their presence. First off, even as a dietitian I am honestly the last person to judge you. I know my own diet is no where near perfect and I’m okay with that so you should be too! I think some people may do it because they want advice– of which I am totally happy to give, just don’t sound so guilty about it. Regardless, one of the biggest ‘confessions’ I hear is “Well, I don’t eat breakfast, but I know I should.”

Did you know there are millions of Americans that skip breakfast daily? That number is crazy to me because I always wake up starving so skipping breakfast has never been one of my problems. Think about it, if you eat dinner at 7pm, and then wake up at 7am, that’s TWELVE whole hours your body has gone without food!! During the day your body never goes that long without food. Breakfast is literally your time to BREAK your nightly FAST.

Here are some legit grab-n-go breakfast ideas. The best method to building a better breakfast is to think of the MyPlate logo (fruits, vegetables, grains, protein, and dairy) and choose 3 different food groups to get the maximum nutrition!

  • Overnight oatmeal (made with oats, yogurt, and fruit)
  • Hard-boiled egg with toast and an orange
  • Yogurt parfait with fruit & granola
  • Trail mix made with dried cereal, dried fruit & nuts
  • Peanut butter & banana sandwich
  • Fruit & milk smoothie with a granola bar

New Year’s Resolutions are quickly approaching– should daily breakfast be included in yours this year!?

Happy Posts

DIY| Pinterest Inspired

Hi Everyone! This is something I worked on over the weekend and I got a lot of positive feedback about it. I had been wanting something nicer to display my jewelry on (disclaimer: I used to keep my jewelry in a pencil box) and I stumbled across this idea on Pinterest.


Unfortunately I didn’t take step by step pictures of the process but what I can tell you is everything came from AC Moore and was under $7.00! I bought wooden pegs and a dowel from the wood section, which I painted to match the ribbon I also picked up at the store. I secutred everything to the picture frame with tacky-glue and let it dry for several hours before taking this picture. If you have any questions about the process feel free to send me an email!

Eating healthy is great, but if you aren’t happy, then you still have room for improvement in your health. Remember to take time to do things that you enjoy, and help to bring you happiness. I love DIY projects and I get a great sense of accomplishment when they turn out great. Be Happy, Be Healthy.

Thoughts of a Dietitian

How Did This Get On My Table?

After spending 7 weeks interning on a farm I can definitely say I have a new found appreciation for our food system. As a (soon-to-be) dietitian, I want to help better connect people to their food. The more we are connected to our food, and where it comes from,  the more likely we are to make healthier choices.

One project I worked on at the farm was creating an interactive board comparing how far food travels when it’s coming from the farm versus the grocery store. At the farm, produce is traveling steps, from the field, to the store, to your table. On the other hand, produce sold in the grocery store is coming from miles away– and often overseas! It’s common sense that fruit and vegetables traveling that far are not going to be as fresh and therefore not taste as good. Plus think about all the fuel and emissions produced during all that travel.

I know not everyone has access to a local farm, but I think the take away message is just to be more aware. Next time you are at the grocery store, take note of where that eggplant or pepper is coming from. Is there another item you could buy that has traveled less? Personally, I really have started taking note the country of origin when I am grocery shopping.  I haven’t committed to changing my actions yet, but it’s something I am more aware! (Coming from the northeast we are approaching a very difficult time of the year to eat local, but I think this will be one of my goals once the warmer month roll around!)

Next time you go to the grocery store take a minute and ponder: How Did This Get On My Table?

This is the board at Nourse Farm! Each picture flips up to reveal the distance traveled. Farm store clientale and CSA members enjoyed learning about their food!

Snow Day Recipe Creation: Chipotle

It’s been a crazy end of the semester and I apologize for the little hiatus in blog posts– but I’m back and ready to get back to my own healthy lifestyle and hopefully encouraging you to do the same! It was a pretty snowy day by me so naturally I got into the kitchen and did some meal prep for the week.

Today I did a Chipotle inspired creation. I don’t have a recipe, but it’s pretty simple and there’s a lot of variation you can do to alter the recipe to please your own taste buds.

I chopped up some colorful bell peppers and onions, drizzled with olive oil and garlic, and roasted those in the over at 350 degrees until caramelized. Almost any veggies would work here, and in the case of vegetables- the more the merrier!


I choose ground turkey and a lower sodium taco seasoning for my protein component. Ground turkey is going to be lower in saturated fat compared to ground beef. If you wanted a vegetarian option, black beans would be awesome in this dish as well! I prepared these on the stove top while my veggies cooked.

The final ingredient was some short grain brown rice– which I prepared according to the package directions and added a little bit of my lower sodium taco seasoning to the cooking water.


Once the veggies, meat, and rice were cooked, I layered my ingredients in a casserole dish so that it would be easy to reheat throughout the week. I plan to top my ‘bowl’ with shredded cheese and sour cream. I think cilantro, lettuce, or jalapeño peppers could also be a great garnish to this dish. Give it a try and let me know what other ingredients you add to your fajita bowl.