Category Archives: Uncategorized

Pizza and Winners!!

It’s FRIDAY!! Yay! Usually on Fridays, Craig and I stay in and make home made pizza or we have nachos (lightened up of course). We make our own pizza rather than ordering it because it is much lighter in calories and we get more! We bake a whole pan which can be easily sliced into 8 or 12 slices. Depends on how big you want your slices. 🙂

This is our pizza from last Friday.


We did a supreme and it was great! I made the crust from the great value pizza crust in a bag rather than buying a premodern crust (we love our crust thin so this is why I buy the bag and not premade). We topped it off with part skim mozzarella cheese, bell pepper, green onion, mushrooms, turkey pepperoni, and some Canadian bacon. Our entire pizza came out to be about 180 calories a slice (cut in 8 slices) or 120 calories a slice (cut in 12 slices). Versus a slice of Domino’s large extravaganza pizza which is 320 calories for 1 SLICE!!!

Here is what I used:
1 bag great value pizza crust
1/2 cup pasta sauce (we don’t like a lot of sauce)
1 1/2 cup of part skim mozzarella cheese
Bell pepper
Green onions
17 hormel turkey pepperoni
3 slices of Canadian bacon

If you would like 2 cups of cheese, the your calories will increase to 200 calories (cut in 8 slices) or 133 calories (cut in 12 slices).


Thank you to everyone who shared my page! I appreciate it. 🙂

Stephanie Perez
Julie Williams
Brooke Willis

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Giveaway, Giveaway, Giveaway!

Well it has been about 3 months since I have done my last giveaway, so I think I am long over due for another! I have had a fantastic week and I am in a great mood so I have boosted the prizes not to one, but three!

🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂

I will be giving away TWO Sweaty Bands. I love these bands and I am pretty sure you will as well. I will let you pick our your own band and I will send it to you.


I will also be giving away a 20 dollar gift card to your choice of Academy, Dicks Sporting Goods, Nike, or any other sports store. The choice will be yours.

So what do you have to do to enter? Simple! Just share my giveaway link on facebook or twitter and comment here where you shared it. (I have to approve comments so yours won’t show up right away). I will be picking three winners next week so get to sharing! 🙂

Top 125 Healthiest Packaged Foods!

I found this article in Women’s Health and I thought I would share. Last week I discussed how I don’t eat clean to stay fit or be healthy. With that being said, I eat processed foods. I know some people don’t and that’s fine, but I do. I am sure there are some of you out there who eat processed foods as well so this post might be beneficial to you. 😉

So, the article in Women’s Health discussed the top 125 best packaged foods! SCORE! It has categories such as fruits & veggies, chips/crackers/snacks, soups, breads & cereals, meat & seafood, frozen meals and much more!

Each post also gives a quick summary about the food and its benefits. They also have listed the winners from years 2009, 2010, and 2011. You can check out the article here! Or, if you are only interested in a specific topic, then click on the link and it will take you to that page.

Snacks, Cracker, & Chips

Meat & Seafood


Fruits &Veggies


Breads & Cereals

Frozen Meals

Sweets & Treats


Pasta & Rice



I Don’t Eat Clean or Train Hard to be Healthy


While I think of topics people would like to read on my website, I always struggle. I think about what would get their attention? What do they want to know? It’s difficult to figure out what to write sometimes because things that are interesting to me might not be interesting to you. So, today I decided I would write my thoughts on being a dietitian and eating clean, unprocessed foods whatever I want.

If you go to my food philosophy page, you will see what exactly I believe in when it comes to food. Bottom Line: I am realistic. I enjoy eating cupcakes, french fries, pizza, salad, wraps, and everything everyone else does. Unfortunately, society has turned into this “you shouldn’t eat process foods and you should only eat things that grow”. As much as I wish I could do that (I would love to turn down a cookie for some carrot sticks) however, that’s not me. It won’t ever be me. I tried it and I was hungry, mean, and irritable. I realized it wasn’t me. I am a dietitian who does cardio, lifts weights, maintain my weight, and try to eat the best I can.

I live in a smaller town so if someone I know who knows what I do sees me in the grocery store and look in my cart, they might be caught off guard. It is not all fruits, vegetables, and non-process foods. My usual cart does have fresh fruits and veggies, frozen lean cuisines, chips, cream cheese, milk, diet soda, and Dove cookies and cream chocolates. I don’t really care if people consider me to eat “unhealthy” because I eat how I want too. I don’t want to miss out on food  because everyone else is doing it. People probably think I look in their cart….I don’t. I don’t care what they are eating. As a dietitian I am extremely aware of how people look at me. I am not a role model for “healthy” clean eating. I am a role model for realistic, “I know how to control my portions” eating.

Sitting and consulting with clients who want to change themselves whether it is losing weight, gaining muscle, gaining weight, training for events, or need a nutritional intervention due to a disease then I am there. I am there to give them accurate and truthful information. I love it. I love researching meal plans that will suit their needs. I also know that someone who is trying to lose weight may want to have a day where they want something that’s considered “unhealthy”. I don’t mind, I just educate them on portion control and how to be mindful while eating higher calorie foods. People need to be realistic with what changes they want to make for a lifetime.

I appreciate people who love to eat nothing but clean food.  They enjoy it and think it is wonderful. I also appreciate people who are honest with themselves and give into cravings. One of my main things about losing weight is to be realistic and be aware. Be aware of your portion sizes; eliminate things you know you won’t miss. I know when you begin losing weight, changes in your diet will happen much easier for you. Don’t get caught up in this way of thinking that you can only be healthy if you eat unprocessed foods. Because it’s not true.

You are the only one who can define YOUR healthy. Don’t let others judge you. Do something YOU can do so you don’t feel like this…


P.S. Don’t judge the dietitian who is eating a brownie when you ask her what she does for a living (this happens to me more than not) 😉

Make the Most of Your Lunch Break


The beauty of having a job that gives you an hour lunch break is that you get to do whatever you want to do in the lunch break. You can definitely use this time to your advantage and do a weight workout during your hour lunch break.

Lucky for you, this workout will not even take up half of your lunch hour. With using free weights/your own body weight for resistance and preforming total body moves, you can burn some serious calories.

You don’t always have to be dripping with sweat for your workout to be considered effective. According to a Women’s Health Article, Holly Perkins, a certified strength and conditioning specialist stated “By doing big-body moves and using heavier weights, you can score better results in 20 minutes than you can in an hour of cardio, says Perkins, who designed this workout. “Due to the trade-off between speed and accuracy, if you slow down a bit, you’ll focus more on the muscles you should be using,” she explains. “Put simply: You’ll be more accurate and your muscles will contract more fully.” Plus, all that muscle activation means you’ll continue to burn calories once you’re back at your desk or stuck in your car during a commute.”

This lunch hour work out is from Women’s Health and I thought it would be perfect to share. Here is the workout Women’s Health encourages during your lunch hour. You have nothing to lose and everything to gain so why not give it a shot?


Deadlift with Press

Deadlift with Press
Stand with your feet hip-width apart and hold a dumbbell in your right hand; push your hips back until the weight is just below your knees (a). Push your hips forward and pull the weight to your chest, then quickly rotate your palm away from you and press the weight directly overhead (b). Slowly reverse the movement to return to start. That’s one rep. Do six, then repeat on the other side.
Single-Leg Dumbbell Row
Single-Leg Dumbbell Row
Holding a dumbbell in each hand, stand on your right leg, bend forward, and raise your left leg behind you, arms straight, palms facing your leg (a). Row the weights to your chest, elbows out (b), then lower. Do six reps, then switch legs and repeat.
Negative Push-Down
Negative Push-Down
Start In a pushup position, with your body in a straight line from head to heels (a). keeping your back flat, bend your elbows and lower your body as slowly as possible (b). Return to start. That’s one rep. Do 12.
Split Squat with Arnold Press
Split Squat with Arnold Press
Hold a pair of dumbbells above shoulder height, elbows bent and palms facing you; step your right foot forward about two feet and bend both knees. Hold this position (a). Press the weights overhead, rotating your palms away from your body (b). That’s one rep. Do six, then switch sides and repeat.
Anchored Side Leg Raise
Anchored Side Leg Raise
Lie on your left side, legs and hips stacked, arms straight out at shoulder level; hold a dumbbell with both hands (a). keeping your upper body steady, slowly lift both feet four to six inches off the floor (b). Pause, then lower. That’s one rep. Do 10, then repeat on the other side.


For a 20-minute routine, do the moves above in order, using weights heavy enough to challenge you without compromising your form (try five pounds to start). Rest for 15 to 30 seconds between moves if needed, and rest for one minute at the end of the set; do two more sets, using heavier weights in each round (e.g., eight pounds, then 10 pounds).

Candy, Candy, Candy!!


It’s that time of year where all the grocery stores have their “seasonal” aisle at the store. So even though it is August your stores will have Halloween candy out in the next week or so.  Then you will have Christmas, Valentine’s, and Easter candy back to back. This can be a good thing or a bad thing depending on your will power.  🙂

I know some of you will be buying candy within the next 8 months and probably snag a piece or two twenty. So before you pick up any candy, do yourself a favor and try to pick the best of the best. This will not only help you, but also the kids who are receiving it. So you don’t have to give it up, just make educated choices. 😉

chocolate quote#2_beige
1. Go Dark!

Dark chocolate is full of health benefits and nutrients. The darker the better. So many candies are coming out with dark chocolate flavors so be adventurous and health conscious and go for the dark.

2. Get Nutty

Nuts have plenty of health benefits that will do your body good. Also, with having nuts in the chocolate, it means not as much chocolate is available… which means less sugar in that piece. Bonus!

3.  Avoid the White

White chocolate is the worst chocolate for you to eat. It does not contain any cocoa (which is where all the health benefits are) and it is full of sugar and fat.

4. Get your Raisin On

Raisins are full of antioxidants and fiber which is better candy than chocolate covered marshmallows. Raisinets also come in dark chocolate if you really feel like going the extra mile.

5. Musketeers to the rescue

3 Musketeers are made with a whip filling which offer fewer calories and fat than a snickers.  Remember to always read the nutrition label.

6. Chew, chew, chew

Some of you may not like chocolate, but prefer chewy fruit candies. Your best choice here would be Now and Later rather than chewy caramels. They have less calories and fat.

7. Take a Lick

Hard candies are often lower in fat that chocolate, but that doesn’t mean they are better for you. Try eating hard candies like jolly ranchers, gobstoppers, and suckers. These take awhile to eat so you are more likely to eat less of them.

8. M&Ms

If you are craving M&M’s try to grab a dark chocolate, almond, peanut, or pretzel bag


1. Buy snack sizes and individually wrapped candies (you tend to eat less than straight out of the box/bar)

2. Don’t keep your candy out in the open. I personally leave my chocolate in a drawer in my fridge and often forget it is even there.

3. Some candies to definitely eat in moderation: Snickers, Twix, White Chocolate bars/Kit Kats, Starburst, Skittles, Milk Duds, and one of my favorites: Reece’s peanut butter cups.


Making the Most with Fast Food

Last week I did a post about making wise choices from a vending machine. This week, it is all about the fast food. Some of us don’t have any choices, and we have or even want to eat at a fast food restaurant. While I was working on this post, I found a website which had some great information about the good, the bad, and the ugly about certain fast food restaurants.

The main thing to remember is that even though you are in a fast food place doesn’t mean you can’t make wise decisions. Pay attention to portion sizes and food choices. Several restaurants are now beginning to cater to healthier lifestyles so it is important to do your research.




































Super Salad….or not?

When I was growing up, I always thought salads were healthy because it’s a salad right? Right. Well, needless to say I was wrong. Very wrong. Adding just a few ingredients in a salad can make it from nutritional balanced to “I should have had a super-sized hamburger meal instead.”


Not all salads are bad, but not all salads are great for you either. So, always be aware of what type of salad you are eating but also how much. Sometimes you are better off making your own salad or ordering something else off the menu which is more nutritionally balanced. Next time you want a salad, just remember these tips:

High Calorie Items To Look Out For:




Fried Meats

Deli Meats/High Fat Meats


Dried Fruit

Buttered Croutons

Tortilla Strips

Fried wontons

Fried Onions

Creamy Dressings

Many salads at restaurants can range from calories from 1000-1500 and more! That is most of our daily calories in one meal….and it’s a salad! Be careful of what you order and how it comes prepared. Try to limit the high calorie toppings and stick to fresh toppings such as: cucumber, tomato, lean grilled meats, legumes, seeds, fresh fruit, bell pepper, carrots, avocado, onions, broccoli, and other fresh vegetables. Also choose lettuce which is dark and leafy. The deeper the color of the greens, the better it is for you. Choosing a vinaigrette dressing is better than a creamy based dressing. Also, make sure you ask for it on the side! 😉

If you are concerned about calories and how many are in your salad, then be aware of what you are eating and how much. Be educated and remember, just because it is a salad doesn’t mean it is healthy.


10 Best and Worst Vending Machine Snacks

We have all done it. We have all eaten snacks or sometimes try and make a meal out of food from a vending machine. I know there have been several times while I have eaten from the machines. Yesterday, I was reading an article in Fitness Magazine about the 10 best and worst snacks to get from a vending machine. I was extremely interested because reality is I will most likely eat from a vending machine again some point in my life. And many vending machines I eat out of look like this:



and NOT this:



So I wanted to know which foods I should choose to better benefit me if I am going to eat out of a machine. I am only assuming I am not the only person who buys from a vending machine so this information can be helpful to all of us. You might be planning to eat your lunch or three o’clock snack from the vending machine today…so read on and make wise choices. 😉

All information is provided by Fitness Magazine.

10 Worst Snacks from a Vending Machine:

1.    Drake’s Apple Fruit Pie: 
440 calories, 27g fat, 7g sat fat, 8g trans fat
. The Bottom Line: Nutritional nightmare (the worst pick!!)

2.    Austin Cheese Crackers with Cheddar Cheese:
210 calories, 10g fat, 2g sat fat, 4g trans fat
. The Bottom Line: A trans fat fest.

3.    Pop-Tarts Frosted Strawberry: 420 calories, 10g fat, 2.5g sat fat, 40g sugar
. The Bottom Line: For sharing only

4.    Doritos:
250 calories, 13g fat, 2.5g sat fat, 2g fiber
. The Bottom Line: “Nacho” best option.

5.    Skittles: 250 calories, 2.5g fat, 2.5g sat fat
. The Bottom Line: More calories and fat than Twizzlers.

6.    Cheez-It Baked Snack Crackers (27):
 160 calories, 8g fat, 2g sat fat. The Bottom Line: No fiber, no protein.

7.    Ruffles Original:
 160 calories, 10g fat, 3g sat fat
. The Bottom Line: Nothing but empty calories.

8.    Cheetos Crunchy:
 160 calories, 10g fat, 1.5g sat fat
. The Bottom Line: Not great, but could be worse.

9.    Twix:
 280 calories, 14g fat, 11g sat fat
. The Bottom Line: More “bad” fat than a Snickers.

10. 3 Musketeers:
 260 calories, 8g fat, 5g sat fat, 40g sugar
. The Bottom Line: Lower fat, but still candy

10 Best Snacks from a Vending Machine:

1.    Planters Sunflower Kernels (1/4 cup): 
160 calories, 14g fat, 1.5g sat fat, 4g fiber
. The Bottom Line: Full of healthy fats (Top Pick!)

2.    Baked! Lays Original: 
210 calories, 3g fat, 0g sat fat, 4g fiber
. The Bottom Line: Surprisingly fiber-full.

3.    Sun Chips Original
: 140 calories, 6g fat, 1g sat fat, 2g fiber
. The Bottom Line: Made of whole grains.

4.    Snyder’s of Hanover Mini Pretzels (20): 
110 calories, 0g fat, 0g sat fat.
 The Bottom Line: Naturally fat-free.

5.    Smartfood Reduced-Fat Popcorn
: 120 calories, 5g fat, 1g sat fat, 2g fiber
. The Bottom Line: Low fat, and has fiber!

6.    Peanut M&M’s
: 250 calories, 13g fat, 5g sat fat, 2g fiber
. The Bottom Line: Just don’t go nuts.

7.    Fig Newtons
: 190 calories, 0g fat, 0g sat fat, 2g fiber
. The Bottom Line: It’s fruit!

8.    Nature Valley Granola Bar, Oats & Honey
: 180 calories, 6g fat, 0.5g sat fat, 2g fiber
. The Bottom Line: Beats hunger.

9.    Planters Honey Roasted Peanuts (39)
: 160 calories, 13g fat, 1.5g sat fat, 6g protein
. The Bottom Line: High in protein

10. Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk: 
110 calories, 2g fat, 0.5g sat fat, 1g fiber
. The Bottom Line: Guilt-free chocolate

Next time you go to the vending machine…remember about your choices and pick what is best for you and your body!

Get Your Greek On

When I am cooking and/or baking, I am always trying to figure out how I can cut calories in my dishes. It is like a game to me so I am always trying to swap out the higher calorie ingredient for a more nutrient rich one. There is one ingredient now that I use in a majority of my recipes….Greek yogurt!

The beauty of Greek yogurt is that it is lower in calories than mayonnaise, sour cream, cream cheese, and much more. It also provides extra protein which is definitely a bonus! You can’t go wrong with substituting greek yogurt in recipes, trust me.

I don’t have a recipe this week, but I will be cooking one of my favorite recipes for next Monday. It has greek yogurt as a substitute and I know you all will enjoy it! If you have not tried to substitute Greek yogurt before, you should try it and see what you think. Nothing is better than switching out an ingredient in a recipe for something that provides fewer calories, more protein, and more nutrients.

Here is a conversion chart Chobani has came up with to help use Greek yogurt in place of other ingredients! I hope you enjoy and try making the switch!