Monthly Archives: September 2013

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



Chocolate Peanut Butter Pretzels

One of my favorite food combinations is peanut butter and chocolate. I love them together. Which is why I also paired them with one of my favorite “salty treats”. Pretzels. Yum! 🙂

I also found a whipped peanut butter made by Peter Pan. It only has 150 calories for 2 Tbsp instead of the usual 180-190. I made these treats with the whipped peanut butter and they are perfect!

Chocolate Peanut Butter Pretzels

Regular Synder Twisted Pretzels

Peter Pan Whipped Peanut Butter (1 tsp per sandwich)

Chocolate Almond Bark (I only used 1 block for 12 pretzels)

Measure 1 teaspoon of peanut butter and spread it on a pretzel. Add the other pretzel to complete your sandwich. Make the desired amount of pretzel sandwiches and place on a cookie sheet lined with wax paper.

Melt the almond bark and dip pretzel sandwiches in half way. Lay dipped sandwiches on the cookie sheet. I dipped 12 pretzel sandwiches with one almond bark square. Place dipped pretzels in refrigerator to cool.



Each sandwich is only 55.5 calories! 😉

If you do not like pretzels, but like peanut butter sandwiches, then check out that recipe here.

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) 😉

Lightened Up Cheese Ball


Now that football season is here (FINALLY!) that means snack foods are here to stay for a while. Craig and I enjoy sitting on the sofa watching the games on Saturday and Sundays. We also enjoy having snack food while we watch the games. One of our favorite snacks is a cheese ball. It is nothing fancy, but we love it while we snack and watch games.

I tend to make it more than I should, but that’s because it is the perfect snack. We tend to eat ours with crackers, but you can also eat it with chips as well. We usually don’t cover ours in pecans, but you are more than welcome to do so if you wish.

So, instead of having that high calorie dip and chips for the game, try this low calorie cheese ball with some baked chips/crackers.


1 8 oz reduced fat cream cheese

4 green onions

2 oz lean ham

1/2 cup of 2% cheddar cheese

1 tsp Garlic Salt


Set cream cheese out to soften. Dice green onions and ham. Once the cream cheese is softened, add cream cheese, ham, and green onions to bowl and mix with electric mixer. Once mixed, stir in shredded cheddar cheese and garlic salt. Mix well.

Place cream cheese mixture on wax paper and roll into a ball. Once you have your ball, you are finished. If you want to add pecans, just simply roll the ball in the chopped pecans.



By using reduced fat cream cheese and only 1/2 cup of 2% cheddar cheese you save 520 calories! If you want to cut more calories, you could use fat free cream cheese and/or fat free cheddar cheese.