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  • 2017_4_24

Happiness is Often Risky: 4 Steps to Take Risks

Today we celebrate National Take a Chance Day – a day that encourages us to break out of our comfort zone.

We all have goals and dreams. What if today the day is you take a chance or a risk to make your dreams happen?

I always knew I was not a “normal dietitian.” I will forever remember the day I realized it was not the food people were eating that was important, it was “what was eating them” that proved to be most important. With crystal clarity I remember providing an outpatient diet instruction at Waconia Hospital with a retired, extremely pleasant overweight woman who told me what she ate for dinner and that she always ate her dinner in the living room on her sofa. Wanting to explore “mindful eating” with her I asked her why she ate her dinners seated on her couch. With discouragement and sadness in her blue eyes (I always look at eyes and see if they match their shirt) she explained that her husband Harry ate his dinners in his Lazy Boy recliner while he watched TV.  She just wanted to be with him and grab a morsel of conversation after being (delete all) alone all day.  She was feeling all alone in her marriage and desired more togetherness and to feel more cherished. It was not the food that she was eating, but her loss of “togetherness” in her marriage.  She was grieving and that lead to her overeating and her disgust with getting on the scale.

It’s not what you are eating it’s what is eating you!

Looking back, I know I spent more of my outpatient diet instructions talking about mindsets and beliefs than I did about food. Sure, I showed patients those rubber food models, but they left with more than the portion sizes needed to achieve their new health goals.  They left with a new confidence to question their beliefs. My journey helping others continued until a key pivotal day – March 5, 1999 when I attended a Registered Dietitian meeting and there was “Life Coach” talking about life balance. I thought I do this! Am I a life coach? Three or four weeks later, I attended  a meeting  to learn about life coaching and got so excited I signed up on the spot spending over $3,000 to enroll in a life coaching course. If I signed up that day I could get the Co-Active Coaching book for free. (It cost $25.00)  I was so caught up in the excitement of this new adventure that I totally forgot about Gary. I can still remember driving down 494 and remembering I would need to tell Gary. Let’s just say Gary was not as excited as I was. I signed up and spent $3000.00 to get a free book! Excitedly, I called my dad and I will never forget what he said in disbelief, “…people pay people to talk on the phone? People are going to pay YOU to talk on the phone?” Even though I didn’t get much support, I took a risk! And there has been no turning back!

Many of us have taken risks that never paid off. I have invested in friendships, mastermind programs, speaker programs, graphic designers, and once even purchased a franchise to audit energy bills for companies… and wasted over $12,000 and many sleepless nights. But the bigger question is how many times have you and I lost a great opportunity because we were afraid of risk. Is your life on hold because you are waiting for the risk to diminish? Think about it, your risk could diminish but so could your opportunity.

Your ONLY limit is your desire!

Your only real limit is your desire. And sometimes to get what we want RISK is involved. Risk taking is essential to learning what our limits are and, to being our absolute best. 

4 Steps to Take a Risk

Here are a few ways to become a positive risk taker by Barbara Sahakian, a cool professor of clinical neuropsychology at the University of Cambridge School of Clinical Medicine who has discovered RISK TAKING is one of the primary behaviors that leads to the “good life.”

  1. Increase your risk tolerance. Take small risks that make you feel slightly uncomfortable. 
  1. Expect and prepare to fail. Determine the worst thing that can happen with a particular risk and come up with a plan to handle the failure.
  1. Become more risk aware. Just thinking and learning about risk taking may actually increase your chances of taking positive risks.
  1. Learn the routine/ risk balance that is best for you. Have your routine life filled with some positive risk taking and excitement. A healthy thriving life requires both risk and routine and you need to find the right balance for you.

Author Eria Jong reminds us, “If you don’t risk anything you risk even more.” She is right!

My risk back in 2000 has provided me with priceless happiness, a deep life satisfaction helping others combined with a flexible work life while earning much more money than I ever imagined as a Registered Dietitian…all because I took a risk! 

What is one small risk you would be willing to take today to create the life you were meant to live?

Today is the day you buy that plane ticket, tell your special person you truly love them, or create your business plan.

We can’t wait to hear.

Love Chere

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did.  So throw off the bowline, sail away from the safe harbor, catch the trade winds in your sails.  Explore.  Dream.  Discover.  ~ Mark Twain

#NationalTakeAChanceDay

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Dairy is a Clear Choice for Clean Eating

“Clean eating” is a phrase that is everywhere but exactly what is it?  

While there’s no official definition set by the Food and Drug Administration for clean eating and not everything you read about it can be backed up by science, there are many personal interpretations of this popular diet-style. For many people, clean eating means a healthy, whole foods approach with minimally processed foods.  Clean eaters often crave a simplified lifestyle that is focused on more balance and well-being too.  It is a diet that focuses on the colors of the rainbow and whole foods without wrappers rather than foods that pop out of a box.  It is all about foods that nourish your body and soul. It is really simple…eating whole grains, fruits, veggies, lean protein, and dairy.

Clean eating is no longer a trend as a survey show that 29% of consumers claim that clean labels impact their food purchasing decisions.*Registered Dietitian Nutritionists would all agree that buying fresh, whole foods at your grocery store, food coop or farmer’s market is a great place to start. Eat with your eyes and eat the color of the rainbow.

In the survey the top two factors indicating a clean label were “no artificial ingredients/ flavors/ preservatives, and “ingredients easily read or recognized.”

If you are eating lots of processed foods you may want to read your labels more closely and become a “food detective” when you are grocery shopping.  When you buy packaged foods read the ingredient list and nutrition label. Example – canned tomatoes you can choose to buy tomatoes with citric acid (a preservative) in them or you can buy canned tomatoes that are only tomatoes without any preservatives.  

While the interest in clean eating seems to have boomed only recently, our fabulous dairy group has delivered “clean eating” all along. Milk has only 3 ingredients: milk, vitamins D and A. While milk alternatives like almond and soy beverage, contain 10 or more added ingredients, including salt, stabilizers, syrups, thickeners and sugar.

Milk is also a local food, taking only about two days to travel from farm to store, while milk alternatives can take weeks to get from the farm to your table. Not all milks are created equal. Read your labels to compare the nutrition of milk to milk alternatives.

Every type of milk delivers the same unmatched nutrition package.  The best news – milk delivers a nutritional win compared to milk alternatives with higher quality protein and often more absorbable calcium.  

Take the advice from Stephanie Cundith, MS, RD, LD  from Midwest Dairy who says, “Rather than spend time and money trying to find the latest, greatest ‘miracle’ food, look to your favorite dairy products including milk, cheese and yogurt for clean, nutritious eating.”

Amen to that!

I did not receive compensation to write this post but am a Midwest Dairy Ambassador and “Cheesehead” from Wisconsin who adores dairy and eats it every single day.

*Source: Food Technology Conference – Innova’s Top Ten Trends for 2016

Here’s to clean eating and living which nourishes your body, mind and spirit!

Resources:

Midwest Dairy Association – Milk Alternatives

Midwest Dairy Association – Dairy Delivers Clean Labels

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Laurie’s Almond Butter Cookies

Deprived! Sad! Frustrated! These are not words I have EVER used to describe my food. Since I was old enough to help in the kitchen, food has blessed my life.  But, since following the LEAP food sensitivity diet my “food life” is a baby short list of foods I can eat.  This quick 3 ingredient recipe (who counts salt as an ingredient) is perfect for your gluten free sweet tooth.  It actually saved my soul. Before I could introduce untested foods I baked these delicious little gems every other week and ate them sparingly. The world became a better place when my Registered Dietitian sister Laurie sent me this recipe. And, I know Gary would tell you I was easier to live with too!

Laurie created this recipe for herself and her clients who have grain allergies and for her clients who are following the Paleo diet.

1 cup unsweetened almond butter or sunflower seed butter*

3/4 cup cane sugar or honey

1 egg, beaten

1/2 tsp. salt


Preheat oven to 350 F°.

Combine all ingredients in a bowl and mix well.

Scoop tablespoon of dough onto parchment lined baking sheet.

Bake 8-12 minutes, or until begin to brown on bottom (depends on size and oven).

Yield: About 20 cookies ( I make them smaller and get about 30 to 34 cookies)

*I loved the almond butter flavor better and used sugar instead of honey.

You can substitute peanut butter for the almond butter.

We want to have your simple, and  healthy sweet tooth soul filling gluten free treats. Please share– our sweet tooths are waiting!

 

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Registered Dietitian Approved Easter Recipes

Easter has always been right up there for favorite holidays. I am not sure if was that as a Catholic fasting and finally be able to have my chocolate or diet coke on Easter, the Easter Egg hunt or the smell of incense at Good Friday services. (seriously loved that smell as a kid and now it bothers me.) Here are some of my favorite Registered Dietitian approved Easter recipes. Enjoy!

Nicole Rodriquez  RDN, NASM-CPT

Nicole’s daughter Nahla wearing the custom bonnet her mom and grandma made her during her egg hunt last year.

Nicole’s two loves are food and fitness. She says “Show me a person who does not like to eat and I probably won’t trust them.” Nicole had to celebrate one Easter dairy free.  She shares dairy free recipes that turned her favorite holiday into something memorable. @NRodriguezRDN

 

 

 

 

 


Jen Haugen, RDN, LD

Touring the Jelly Belly Factory! We have so many jelly beans for Easter now! (Best jelly beans!) And the guinea pigs (named Carmel and S’Mores) eat lots of greens too.

Check out Jen “aka” the Down to Earth Dietitian’s Strawberry Spinach Salad, which is the perfect blend of sweet and savory at the same time. And the chia seeds are sure to surprise your guests.

 

 

 

 

 


Julie Robarts, MS, MPH, RD, LDN

Julie is the Dietetic Internship Coordinator at Beth Israel Deaconess Medical Center in Boston, Massachusetts. She says her  Shaved Brussel Sprouts and Kale Salad  can make any meal special. She loves the pleasing lemony dressing that pairs nicely with the nutty walnuts, sharp Parmesan and bright greens. @jugglingjuliaRD

 

 

 

 

 


Kristen Chang, MS, RDN, CSSD

Kristen, is an Adjunct Instructor at Virginia Tech in the Department of Human Nutrition, Foods  & Exercise who gets energy from teaching and also a boost of energy from cooking in her kitchen. She loves sharing her Colorful Kale Salad which has minimal ingredients and maximum tasty nutrition. @realfoodforfuel

 

 

 

 

 


Kim G. Beavers, MS, RDN, LD, CDE

Kim is a Registered Dietitian Nutritionist as University Health Care in Augusta, Georgia. She  shares her favorite quick and easy Crustless Spinach Quiche recipe. One serving packs a whopping 23 grams of protein, helping us meet expert’s recommendations of 20 to 30 grams of protein per meal. @Timetoeatwell

 

 

 

 

 


Jill Nussinow, MS, RDN

Jill aka “The Veggie Queen” is a vegetarian, vegan and pressure cooking expert. Quinoa is one of her favorite gluten free grains and it gets “fancied up” with the addition of saffron in her recipe Saffron Quinoa.  This salad can be created with any veggies in season. In summer Jill likes to use green beans, olives and garbanzo beans. Check out her latest book Vegan under Pressure. @theveggiequeen

 

 

 

 

 


At Living Plate, we’re passionate about food. Food as enjoyment and nourishment, and food as way to alleviate health problems and improve your quality of life. We’re dietitians who can cook. Chefs who get nutrition.

 Jean Petrucci, MS, RDN

Jean is a team member at Living plate which consists of dietitians who can cook and chefs who get nutrition. Her family enjoys this super simple way to prepare Grilled Artichokes which can make any meal special. @livingplate

 

 

 

 

 


Wishing you memorable meals this Easter season surrounded by people you love most

We can’t wait to hear what tasty dishes you are serving up this Easter!

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National I am in Control Day

How lucky are we National I am in Control Day is observed each year on March 30th!

With the President being rushed to surgery on a rainy afternoon, a bullet lodged in his lung, a statement was made. “As of now, I am in control here in the White House.” Those are the words of Secretary of State Alexander Haig on March 30, 1981 after the assassination attempt on President Ronald Reagan. He was taken to task for those words by the media. Haig later explained that he only meant that he was in charge until Vice President George Bush could be sworn in. Bush was en route at the time.

This was the beginning of National I am in Control Day.  

What is the best way to help your “out of control feeling?” Focus on your beliefs!

5 Questions to Ask Yourself About What Your Beliefs Are

Life is full of events. And our beliefs can be negative or positive.

Ask yourself:

  • Does my belief serve a useful purpose?
  • Does my belief make me feel better?
  • Is this my belief or someone else’s belief?
  • What can I do to let go of this belief?
  • Who can help me change my negative perception of this event?

Shakespeare says, “Nothing good, nothing bad it is your thinking that makes it so.”

So choose your beliefs wisely.

What beliefs do you need to dump forever?

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Celebrate National Strawberry Day with our fav Strawberry Schaum Torte Pie

Celebrate National Strawberry Day with our fav Strawberry Schaum Torte Pie

Unless you are from Wisconsin you probably have not heard of Shaum Torte. My childhood is filled with fabulous memories of my sweet Grandma Lily baking Schaum Torte for special occasions. And, I thought  there is no better way to celebrate National Strawberry Day than with juicy strawberries drizzled over one of my favorite desserts – Schaum Torte. Elsewhere this dessert is called Pavlova.  

Schaum Torte

3 to 4 egg whites
¾ cup sugar
¼ tsp cream of tartar
Sugared strawberries

Slice strawberries and gently toss with some sugar and refrigerate for a few hours before serving.

Place egg whites in a large bowl and let stand at room temperature for 30 minutes.

Preheat oven to 275°F.

Gradually beat in sugar, 1 to 2 tablespoons at a time, and cream of tartar on high until stiff glossy peaks form and sugar is dissolved.  

Spread into a greased pie plate and bake for 50-60 minutes or until very lightly browned.

Turn off the oven and let cool in the oven for at least one hour.

Slice into 8 servings. This is so delish you may only get two giant servings  out of it. I have been known to stand at the kitchen sink and just eat a slice or two.

Yield: 8 servings

Serve each slice with a scoop of ice cream, sugared strawberries and a dollop of whip cream.

Tip: When you separate your eggs, make sure not even one baby speck of yolk gets in there. The teeniest speck of fat will prevent your egg whites from whipping up properly.  You also need a really clean mixing bowl.

If you are out of time one of my favorite ways to enjoy strawberries is to slice strawberries and top with half and half and sprinkle with a little sugar and serve with some warm conversation. Gary loves this dessert and you will too!

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Do You Know What The #1 Obstacle to Living a Happy Life Is?

Mom celebrating her 87th birthday. She always likes to hold hands in the pictures. How sweet is that.

Negative thinking.

If you are like me, you can over think and over think some more. For instance, I over think and dwell on the fact that my 87-year-old mom does not call me but she calls my sister Laurie.

My mom lives with my caring and kind sister, Michele. On the way home from my morning swimming class at Lifetime Fitness, I call my mom. I know it is a good time to reach her as it is not during her favorite TV shows (I think it’s still General Hospital). When the kids were little I called my mom every Monday and Friday from 7:45am to 8:00am. Back in those days the long distance phone rates increased at 8am. One Christmas, I even gave her a little crystal telephone with the note that she was my “telephone angel.” There is something special about a mother’s unconditional love and support. No matter what. No one else cared that Danielle got another Girl Scout badge or that Brett aced his spelling test.

My dietitian sister Laurie mentions that mom calls her.

One day Laurie mentioned mom called Laurie three times because she kept on forgetting things to tell her. Mom never calls me. I felt bad. I wrote Valentine’s cards to both parents and even wrote in their cards, “call me.” I never heard from dad. He is hard of hearing and does not like to wear his hearing aid so phone conversations are very difficult. I was so sad that mom calls Laurie and not me that I cooked up the plan that I would not call mom several times a week and see if she would notice the missing phone calls. I almost wanted to get “back” at my mom. Well, that lasted for two day. I brought up the fact that she calls Laurie and never calls me. I asked mom, “Why don’t you call me?” She said, “because you always call me.”  I felt like screaming, “you mean Laurie is not your favorite daughter?  You mean you like me as much as Laurie?  You mean you care about me as much as Laurie and the other sisters even if I know I push your buttons?”

What a simple answer. Mom does not call me because I call her!

My beliefs and wrong assumptions the last few weeks were robbing my days of joy, inner peace, and even gratitude. Everyone wants their mother’s love. Did she love me any less than Laurie? No. At this grand old age, I still desired to be treasured by my mom no matter what.

We like to make life more complicated than it is. Our beliefs are not a fact, just our belief. The problem is we get stuck on the same old negative beliefs that rob us of our daily joy.  Our thoughts become words and our words become action. So pick your beliefs that create your best life.

Another grand way to dump negative thinking is to become more grateful.

We cannot have a negative and positive belief or thought in our head at the same time. Whatever we focus on gets bigger and bolder. We can focus on what is not working or what is working in our life. We can focus on abundance or lack. So become grateful for everything in your life. Notice the beauty in your life in your relationships and in your environment. Remember why you are grateful for those special people in your life.

Decide today that you are no longer willing to have the consequence of negative and disempowering beliefs. Replace your negative beliefs with positive beliefs and be grateful for what has blessed your life.

Shakespeare reminds us, “Nothing good or nothing bad…it is our thinking that makes us so.”  The bottom line is you are what you think.  Make sure that you understand that your thoughts, words and actions in this very moment are creating your next one. Your life won’t change unless you change your thinking first.

Chere, Laurie, Michele, Michael and Rachele all love celebrating with our mom.

Call your mom! Life is not getting longer. You have one life to live, just imagine it was one you truly loved.

We can’t wait to hear your mom stories or how you have changed your beliefs to live a happier life.

Love Chere

 

 

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Celebrate National RDN Day with RDN Spouse Food Stories


What better way to celebrate RDN Day than to share our beloved spouse food stories!!

Has candy ever hit you in the head?  

Almost every year, my beloved husband Gary buys Halloween candy and does not want me to see the amount he buys so he hides it in his workshop cabinet.  The first year, I opened the cabinet and Almond Joys hit me in the head. Gary was busted. It continues every single year and now he buys Halloween Candy “on sale” for his November hunting trips.

Gary met me as a dietetic intern at my Milwaukee County Internship.

He knew what he was getting into.  It used to drive me nuts when he ate ice cream in bed when we first got married. I shut up and woke up to the ice cream bowl stuck to our vanity counter! Kidney stones ended that evening adventure!  Every night we have a salad or soup or both and then an entrée. I am always trying to fill him up. And, we always use placemats and light candles. I try to make dinner extra special. I asked Gary, “What is your favorite part about being married to a Registered Dietitian Nutritionist. He replied, “Your attention to details for meals.” I then asked, “What is your most difficult part being married to a Registered Dietitian Nutritionist?” He replied, ‘Your attention to details for meals.”  Like I said I thought when he met me in that little white uniform and hairnet at Milwaukee County Hospital, he knew food would be extra special in our house!

At least 25 years ago, he wanted to start the “SAD group.”  Spouse. Of. Dietitians.  He even had a T-shirt designed. He thinks it is hard to be married to a dietitian! I just remind him how lucky he is to be married to a dietitian as I cook him yummy meals and I tell him I keep him alive. He thinks he could write a book!  So could I.

I asked my fellow dietitian friends what food habits their spouses have that drive them nuts and also how being married to a dietitian helped their spouse. You will enjoy reading these answers!

Madeline Basler MS, RDN, CDN

Ok, what aggravates me (and I shouldn’t let it, I means it’s not like he’s eating fast food haha), but he mixes everything together in one plate and also eats pasta with strawberries and blueberries and salad all together. Drives me insane.  Looks disgusting!

I think it’s helped him as we have eaten really well since he had a heart attack 5 years ago.  Now since becoming an RDN I am even more aware of what we are putting into our bodies! 

Good for you Maddy!

Twitter: @RDNMaddy

Jen Flachbart, MS, RD 

Jen’s husband before and after he lost 50 pounds!

My husband calls himself “patient zero” now! He was the first of my “weight loss clients” (not by choice!) After we got married and I started doing most of the food shopping and cooking he went from having access to a lot of processed foods all the time to just about none and ended up losing 50 pounds! We both encourage each other to make good choices in our diet these days and I love that he has become almost as passionate about food and nutrition as I am! He now eats a whole food plant based diet, has way more energy, runs all the time and feels great! Although that doesn’t stop him from occasionally inhaling an entire pint of dairy free Ben + Jerry’s Ice Cream, but I choose my battles! 🙂 Here is a before and after picture!

Wow Jen what a success story!  

Twitter: @JenFlashRD 

Sonja Stetzler, MA, RDN, CPC

This picture is from our Blue Ridge bike trip.

It’s the night-eating that drives me nuts! After dinner, after everything is cleaned up and put away, he’ll sneak back into the kitchen and start munching on something like chips or ice cream. 

As far as being married to an RD…yes, his eating habits have certainly improved. He’s eating more fruit and veggies, and sometimes he’ll make a fruit smoothie for dessert instead of eating ice cream.

You are a great influence Sonja!   

Twitter: @sonjastetzler

Kim Kulp, RD

My husband Jack says I’ve taught him to enjoy a greater variety of vegetables and grains, and even the occasional tofu. He’s learned to stop eating when he’s full, not stuffed, especially at restaurants. However, the lesson he likes best, is that dessert can be OK, just not every night!  

I love the cereal box in the bookshelf Kim. And, wow, getting your hubs to eat tofu is admirable. I tried that in our house without success!

Twitter: @KimKulpRD

Mary Lane Carlson

In March of 2015, Ken and I celebrated our 30th wedding anniversary celebrated by doing the Santiago Pilgrimage. We walked about 70 miles to Santiago, Spain from Tui, Portugal.

As my husband and I transition from child rearing to the empty nest, we are experiencing a surge in our life to be healthier.  That is, getting more physical activity and eating foods that promote health.  We accomplish this by exercising together whether it is walking or trimming trees and by cooking together.  We discuss the upcoming week’s menu (review recipes) and go grocery shopping together.  When time permits, we even take cooking classes together.  When we go out to eat, we split the dish and perhaps order a side salad. This has not only improved our health but also strengthened our marriage. 

What a beautiful way to start the next stage of your life together Mary. 

Karla Moreno-Bryce, MDA, RD

A food habit that my husband has is that he gets carried away with certain snack foods at home and eats more than he intends to. We sometimes have dark chocolate, pretzels, trail mix, or tortilla chips and he sometimes needs a reminder to portion control! But this is also a reminder to myself, which he always tells me too, is to not bring home foods that may be tempting.

According to my husband, being married to a dietitian has helped him have a more balanced, nutritious plant-based diet. Since I do the grocery shopping, meal planning, and cooking in our household, this has made it easier on him to make sure he is meeting his nutritional needs.

Karla you are both helping each other. What a team!

Twitter: @kmorenord

Gisela Bouvier, MBA, RDN, LDN

Every time we go out to eat, Richard “HAS” to order a minimum of 2 appetizers. He states we should “wine and dine” every time we go out to eat and doesn’t realize how all of our healthy eating during the week can go down the drain in a single meal. Whether it is the fried calamari, tuna tartar, or appetizer sampler, he always orders one and then some. He then of course likes to eat the largest entree and drink a glass of wine or two. 

Although I complain about his luxury dining, I know that it has significantly downsized since we have been together over the past 7 years. Further, although he always ate relatively healthy, portion sizes, the amount of fat used in his cooking, or lack of fiber weren’t always considered. I help him stay more on track throughout the week. We cook more meals at home and always make certain to include a fresh salad or cooked veggies, lean protein, and high fiber complex carbohydrates at dinner time. He is a food service director and eats very similarly at breakfast and lunch at work as well. 

I definitely know that being married to a dietitian isn’t always easy, but I am sure he would agree it is completely worth it!

Sounds like a food love story to me Gisela!

Instagram: @bnutritionandwellness.

Julia Robarts, MS, MPH, RDN, LDN

Julia and her husband celebrating their 20th wedding anniversary in Puerto Rico.

My dear husband has come a long way since 1987 when we first started dating J The only food habit he has that drives me nuts is his knee-jerk reaction to buying many, many of one item when it’s on sale – leading to 17 boxes of cold cereal, 20 boxes of white pasta, etc. But I can’t fault him for shopping frugally and supporting our bottom line, even if it doesn’t support our other ‘bottom line’ haha.

How has being married to an RD changed him? One word – VEGETABLES. He packs his lunch every single day and has for 25 years. When we were first married he would not put any vegetable of any kind in his sandwich. Now he slathers on avocado, and layers with tomato and lettuce. He pretty much can’t eat his chicken sandwich without it J So, I’ve made him more high-maintenance, but in a GOOD way.

Julia his sandwiches are impressive…all because of you!  

Twitter: @jugglingjuliaRD

Hilary Raciti RDN CDN

So from me (the dietitian) to him- it drives me nuts when he leaves raw meat out in the kitchen for hours to defrost or puts it on the second or third shelf in the fridge… all I can think is contamination and bacteria. He is learning though!  

From him to me: Jared cannot stand when I sometimes eat “darkened” or what he calls “rotten” guacamole. I explain it’s just oxidation but he thinks I’m just disgusting. 

Jared tells me almost daily how much I’ve helped him since we started dating 6 years ago. When I met him he was overweight, but beyond that weight (I believe health at every size) he lived a lifestyle heavy in drinking, take out/delivery and little to no exercise. As we spent more time together I showed him the beauty of home cooked meals, vegetables, physical activity and just cherishing your body. I cannot take all the credit though- jared taught me how to be more flexible and to try various new cuisines.  Sometimes I do get caught in my dietitian head. Together we have gained balance and happiness in this crazy hectic world! 

Instagram: trucenutrition 

Courtney Ferreira, MS, RD, LDN

realfoodcourt.com

Dustin’s and Courtney’s adventures always involve food!

Habit that drives me crazy: Dustin doesn’t like to have his veggies touching his other foods!! If it’s green it needs its own plate and for packed lunches they need their own tupperware. 

How has he benefited: He eats out significantly less and has cut down on processed/ convenience foods. Believe it or not, living with him has improved my relationship with food and eliminated some restrictive habits I didn’t even realize I had! Way to go Courtney!   

Twitter: @f00dCOURT

Here’s to putting your best fork forward!!

What food habits bug you? And how has being married to a RDN helped your spouse? We call can’t wait to hear.

Happy Registered Dietitian Nutritionist Day!

Celebrate!

 

 

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5 May Makeover Secrets to Create More Positivity & Inner Abundance

Do you dread Monday mornings? Do you feel like you are stuck in a rut? Maybe it is time for a May Makeover. There is nothing like a new season to press the reset button of your life.  One of my favorite books of all time is, “As a Man Thinketh” by James Allen. The quote that resonates with me is “You attract who you are, not what you do.” So who are you? Who do you want to be?

Here are 5 steps to reset your positivity which truly is the secret to happiness.

  1. Create Quiet Time

Set aside quiet time for yourself to get centered, focused and reflect on what  and who you are grateful for.

  1. Surround yourself with people who are eagerly evolving.

They spark you and you spark them. Evolution occurs naturally.

  1. Take your gifts very seriously.

Design your life to fully develop them and express them.

Go to www.authentichappiness.org and take the VIA Survey (it is free)

  1. Choose a goal that is bigger than you.

Be pulled forward by it instead of pushing yourself.

  1. Create fun every day!

The more you live with ease and grace the more you will effortless attract to your life.  Monday is a great fun day to start your week and set your tone for the week.

What are you doing for your intentional May Makeover? Your spirit is waiting! So, are your family and friends!

@cherebork #dietitianlifecoach

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3 Tips to Help You Be the CEO of Your Morning Routines

This post was creatively prepared by Drew Thomas, a nutritional science grad from the University of Minnesota.

It’s no secret that having a consistent morning routine plays an integral part in setting the tone for the rest of your day. Having an effective routine can boost your energy and motivation levels first thing in the morning, while also laying a solid foundation for the rest of your day- allowing you to be at your best as you encounter whatever the day brings you!

There are tons of resources all over the internet claiming to have the perfect morning routine, but the truth of the matter is that there is no ‘one size fits all’ when it comes to morning routines. Finding a routine that works best for you may take a little trial an error. Once a routine is developed the most important thing is to maintain consistency, especially for that first initial time period after starting, until it becomes a habit and something you automatically do every morning.

Making your routine into a daily habit is no small task and is where the majority of people end up failing and giving up. So today I’m going to be sharing 3 key tips for helping you turn your morning routine into a daily habit and hopefully make it something you not only stick to but hopefully something look forward to each night before you got to bed!

Tip 1: Think Big 

Oftentimes people will embark on an activity without considering their motivations or what they even hope to obtain from the given activity. Before even planning or beginning to think about the specifics of your routine you should be asking yourself 3 questions:           

  1. Do your mornings energize you and set you up to be your best each and every day? – Think about how you spend your mornings and how these activities influence your day.
  2. What would be the best result from a successful morning routine? Would it give you more energy, help you be more mindful during the day, Increase your focus at work? Know what you want from your mornings.
  3. How will this end result benefit what’s most important to you? Will having more energy allow you to increase your physical activity and meet fitness goals, or will it allow you to focus better and get that promotion at work, will it make you a better mother, father, brother, sister, etc.? Make sure that what you want from your morning routine aligns with what’s most important to you.

Looking at the big picture, and how an effective morning routine fits into this picture, will give you a clear understanding of why you’re trying to get into a new morning routine, how the routine is going to benefit you, and how it will set you up to better achieve the things that are most important to you. When you have a clear picture of these things it’s much easier to stick to a morning routine that, at first, might be hard and unenjoyable, but once it becomes part of your every day will benefit you greatly!

Tip 2: Prep

Extra motivation in the morning is often a hard to come by, so making your routine as easy and accessible as possible upon waking will play a huge role in whether or not you’ll stick with it. If working out is part of your morning routine, then set your shoes, clothes, iPod -anything you’ll need, out and ready the night before. If your goal is to journal each morning then open your journal to a new page, set the pen out, and have it on your desk and ready to go before you go to bed. If eating a healthy breakfast is part of your routine, prepare and set out as much as you can you can the night before.

The point here is to make it as easy as possible for you to achieve your morning goals and accomplish your routine. The less barriers in the way of your routine each morning, the more likely you’ll be able to stick with it and make it a positive every day thing in your life.

Tip 3 Make Adjustments

It’s unlikely that you’ll develop the perfect routine right off the bat so it’s important to gauge and evaluate each part and allow for changes when necessary. If something isn’t working don’t be afraid to take it out. If you find something that sounds interesting to try, don’t hesitate to throw it into your routine! The only way you’ll truly know if something works is by testing it yourself, and remember, just because something works for someone else, doesn’t mean it will work for you.

You’re the CEO of your morning and you have the ultimate power in deciding what the best routine is for you. Keep and implement what works, toss what doesn’t.

No matter how you spend your mornings, or whatever you choose as your routine, these three tips can be used to help you find and stick with a routine that works best for you. You can become the CEO of your mornings!


Drew Thomas was my fabulous, “can do” dietetic intern.

He is fortunate that his job marries his passions of nutrition, business and technology.

Sprig is an on-demand health/wholesome food company that allows consumers to have a hot, healthy meal delivered to in about thirty minutes by ordering from an app on your smartphone.

Land’s End park in SF

Golden Gate Bridge from Fort Mason. 

In Drew’s free time he loves to explore all the sights, sounds, and tastes that San Francisco has to offer. On weekends you can find Drew exploring up and down the California coast, skiing in Tahoe, or backpacking in the Sierra’s. 

His goal is to bring Sprig to a city near you.

What habits help you master your mornings? We cannot wait.

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