Swear off the Sugar Substitutes


There are two widely accepted reasons that Splenda and the ever expanding list of sugar substitutes (also known as artificial sweeteners) have become so successful (marketing and commercial-wise, NOT successful in making us healthy) in our collective diet. 1. First and foremost, because they contain no calories. 2. Secondly, they’re commonly recommended for diabetics due… Read more »

Stay Fueled to Shed Pounds

Stay Fueled Nutrition Dietitian Counseling Minnesota Shed Pounds

Attention all hopeless dieters! I come with exciting news. You know how you feel cranky, irritable, stressed and starving? You don’t have to feel this way, and you do not need to keep starving yourself in order shed the pounds. Before you keep reading, you better march right over to your kitchen and grab a PFC snack… Read more »

Sayonara Sickness! (10 Tips for Boosting Immunity)

Sayonara Nutrition Dietitian Wellness Coaching Minnesota Sickness

“Cold and Flu Season” seems like a fact of life this time of year—something we think we just have to deal with, right? Just like weight gain is bound to happen to everyone as we age and metabolism slows down? Myth and myth. One of my all-time favorite benefits that comes from embracing a real food… Read more »

7 Things Your Doctor Didn’t Tell You About Heart Health


Heart disease is the leading cause of death in the United States and heart health is one of the most confusing topics in the nutrition realm. It’s also one that’s especially close to my heart since my own father underwent unexpected major heart surgery not so long ago. And because I was first prescribed a statin… Read more »

5 Lab Tests for Heart Health (and How to Interpret Them!)

5 Lab Tests for Nutrition Dietitian Weight Coaching Health Heart Health and How to Interpret Them

Have you been through the gauntlet of cardiovascular tests, only to be given a “total cholesterol” number at the end that the doctor wasn’t happy with? Since your total cholesterol number doesn’t really tell us anything, let’s break those lab results down into something that does! 1. Triglycerides. Triglycerides are a type of fat found… Read more »

7 Ways to Protect Your Heart Naturally


There are a ton of misconceptions surrounding cholesterol and heart disease. Rather than going with the conventional flow, following a low-fat diet and filling that statin prescription, I encourage you to protect your heart using the real food, supplementation and lifestyle modification approach…no side effects and better results! Protect your heart naturally in 7 ways: 1. Eat less… Read more »

My 8 Simple Traveling Tips

My 8 Simple Traveling Minnesota Dietitian Cassie Fitness Coaching Nutrition Tips

Traveling can be a great escape, a time to learn, a chance to grow, an opportunity to experience new things. It can also be a time of stress, anxiety, and lost bags. One of the most common questions our clients ask us in coaching appointments is how and what to eat when traveling. Since traveling… Read more »

3 Foods to Ditch and 3 Foods To Embrace


So you’re off to a great start and utilizing the tips you learned from my “5 Foods to Skip this Year” post, but are there still a few foods you know you should kick out of your pantry, but you don’t know how you could possibly get by without them? Then you should check out… Read more »

5 Foods to Skip This Year

5 Foods to Skip This Nutrition Dietitian Minnesota Coaching Weight Year

If you’re like thousands of others, you’ve made a resolution that this year you’re going to lose weight, exercise more, or in some other way get healthier. Maybe it was even one of the 8 suggestions I outlined in my first post of the year. Making and keeping resolutions can be tricky, which is why… Read more »

8 Ways to Get Back on Track this New Year!

8 Ways to Get Back on Track Nutrition Dietitian Minnesota Coaching Counseling New Year-1

Just in case you had a little too much fun over the holidays (if there is such a thing), today I bring you eight tips to get back on track: 1. Heal Your Gut. The gut is an essential starting point for achieving optimal health and preventing disease, so this one’s at the forefront of… Read more »

A Few Apps that Saved My Sleep

AppsThatSaved Nutrition Dietitian Minnesota Counseling MySleep

First of all, why should you care about sleep? Because your energy levels, immune function, appetite, weight and many other processes in your body depend on it! At Healthy Simple Life, we continually emphasize the importance of all aspects of health: sleep, stress, exercise, and last but not least, of course, nutrition. :) That’s because… Read more »

Coconut Oil Love

Love of Nutritionist Dietitian Counseling Health MInnesota Coconut OIl

You know how much I looooove coconut oil, right!? But do you know why? Kate and I put our heads together and gave you all the reasons why this healthy fat (which was sadly shunned because of its saturated fat content for way too long!) is ah-MAZING! Check it out in this new blog post… Read more »

Pumpkin Mousse (PFC Balanced!)


With our “Snow Day” today in Minnesota, I figured, what better day than today to take the Magic Bullet out of the box (the one I got as a birthday gift 2 months ago…)!? I decided to break it in with a festive pumpkin mousse snack! Okay, that’s a lie—I intended for it to be… Read more »

Traveling the PFC Way (Flying and Hotels!)

RFotGflying Nutrition Dietitian Counseling Weight Loss Final

I wrote a new blog post to fill you in on how I eat PFC when I travel (since I travel quite a bit and manage to eat PFC when I travel too!). It seemed like a fitting time of year to write this one since the upcoming season many of you may find yourselves traveling to see loved… Read more »

Is PFC Paleo or Low Carb?

Paleo Dietitian Nutritionist Minnesota counseling

One question I get all the time is how PFC fits into a Low Carb diet, or a Paleo diet. I wrote a blog post to clarify, so without further adieu, check out the post here!

Fast Food Breakfasts (TV Segment)


I was kidnapped and taken to the drive-thru for breakfast! Check out my TV segment here to find out what on earth I’d order at McDonald’s and Taco Bell if I was forced to, and what foods are just as quick and inexpensive that you can have at home for those busy mornings when time is limited.

Simplify Your PFC Life With These Kitchen Gadgets

Kitchen Gadgets dietitian counseling nutritionist minnesota

Ever wonder which kitchen tools are worth getting? You know, the ones that will actually make your life easier instead of collecting dust (ahem—bread maker, cookie press, juicer, rice cooker…)? In this post, we share our top three favorite kitchen appliances that will simplify your PFC eating and living. Check it out!

6 Ways to Battle a Cold

Battle a Cold Nutritionist dietitian counseling weight minnesota FINAL

Getting sick is something people seem to think is inevitable. “Cold and Flu Season” is just bound to happen and something we are forced to deal with every year, right? Wrong. Check out my new blog post on six ways to battle (prevent and fight!) the common cold and flu so you don’t have to… Read more »

Getting Cultured on Yogurt

Yogurt Nutritionist Dietitian Nutrition Healthy Real Food

There are soooooo many yogurt options out there and you might be wondering how to navigate that section of the dairy aisle like a PFC pro. Questions like “What kind of yogurt should I buy?” “Should I make sure it’s Greek?” “What should I be looking for on the labels?” “How does it fit into… Read more »

Buzz Word Terms: Gluten Free, Dairy Free, Antioxidants!

Screen Shot 2014-09-30 at 6.24.45 PM

Check out my TV segment on some of the buzz word terms in the world of nutrition, including gluten free, dairy free and antioxidants. What do you think?

Inflammation: What Is It and How to Heal It

Inflammation Nutrition Dietitian Minnesota Counseling

Inflammation isn’t a new concept to this blog, but perhaps you’re still feeling a little unsure about the true dangers of inflammation, or you need a little more clarification about what it looks like, how to know if you have it and how to heal it. Inflammation is the root cause of almost ALL weight… Read more »

Are Organic Foods Worth It?


Check out my TV segment from yesterday for the scoop on what it means to be organic and which foods are most important to buy organic! And keep in mind that the term organic can be reassuring, but it can also be misleading because there’s plenty of organic junk food out there. When in doubt… Read more »

8 Tips for PFC Restaurant Eating


So many of you are doing a phenomenal job of following our PFC approach at home, but dining out can be stressful as many menus are overwhelming with so many options, how are you supposed to figure out what fits within PFC guidelines? Check out this blog post I published over at Healthy Simple Life to discover eight… Read more »

Help! I’m Eating Real Food in Balance and Not Losing Weight!

RFNWL for DC image

So you’ve been trying this “real food” way of eating, and swear you’re following our PFC guidelines to a tee, but you’re not losing weight…what’s going on!?!?!? You are certainly not alone in this quandary and we have spent lots of time helping frustrated clients break through their weight loss barriers. While you may seem to be doing… Read more »

PFC on the Cheap!


“It’s SO expensive to eat this way,” “I can’t afford to buy organic”, “how can you honestly eat so well all the time?”. These are questions we hear every day, and real roadblocks for many people. You can eat PFC no matter what budget you’re on and this blog series aims to prove it to… Read more »

3 Cost Efficient Salads

Cassie Bjork, Elizabeth Ries, Joe Schimt

I was on TV showing off our favorite cost-efficient salads that kids and adults alike will eat! Watch the segment to learn more about them and check out the recipes, average prices and PFC breakdown below: 1) Tuna salad in cucumber boats: One can of tuna, drained ($.68) One cucumber, ($.50) Cut in half the short… Read more »

Dairy Free: What You Need to Know


Just like there’s been buzz lately about “Gluten Free,” there’s been a lot of talk about “Dairy Free,” too! This has been a frequent topic with clients, especially those hitting roadblocks with weight loss — So to help you out, we put together two posts covering what you need to know about it. If you… Read more »

Gluten Free: What You Need to Know

What You Need to Know

There’s been a LOT of buzz lately about “Gluten Free.” Maybe you have embraced a gluten free way of eating. Maybe when you see “gluten free!” on a label, you buy it, hoping it’s healthier, but you aren’t entirely sure. There’s so much to cover when it comes to this topic that it took me not one,… Read more »

Sugar Comparison in Breakfasts

Screen Shot 2014-06-04 at 7.55.19 AM

Have you seen the documentary, Fed Up? It’s getting a lot of mainstream attention, and for a good reason! The film sheds light on how much sugar Americans are actually consuming, and the detrimental affects it is having on the population. Are you starting your day with a sugar rush? Do you realize how much sugar is hiding… Read more »

This dietitian’s thoughts on the movie Fed UP


If I had to summarize this film in 2 words I would say: SPOT ON. From the graphics and animations to the way blood sugar levels and fat storage were outlined, it was a well done documentary. The focus on childhood obesity makes this film even more powerful and motivates me to continue doing what… Read more »

The Best Bedtimes Snacks (TV segment)

Cassie Bjork

We’ve all heard the myth, “Don’t eat after [insert time here].” Because if you eat after [insert time here] you’ll store the extra calories and gain weight. I’m here to tell you it’s actually WORSE for your body and metabolism to NOT eat a bedtime snack. Why? Because your metabolism, sleeping sound and feeling great… Read more »

Simple Starting Steps


In this busy, complicated world it can be tough to know where to begin when venturing out on a journey towards health. To live a Healthy Simple Life, we need to keep it simple and take small steps every day to promote health and help support our bodies from the inside out. Here are my top 5 simple starting steps you… Read more »

Digging Deeper into Gut Health


Now that we’ve discussed the basics of healing the gut no matter what, let’s dig a little deeper into digestion and what can go wrong in the gut. The normal digestion process When you eat, the breakdown process starts in your mouth and is not completed until it leaves your body. Food is broken down… Read more »

Heal the Gut No Matter What


Sugar cravings. Bloating. Burping. Gas. Diarrhea. Constipation. Indigestion. Heartburn. Runner’s Trots. Colds. Sickness. Anxiety. Frequent fatigue. These are signs of impaired gut health, and if you’re experiencing these, you are not alone. If you’re not experiencing any of the above, don’t stop reading just yet. Your gut is often referred to as “the second brain”… Read more »

The Blood Sugar Roller Coaster


Most roller coasters are fun. Your stomach churning in anticipation of the unknown. The gigantic ups and downs. The pounding in your head. Most roller coaster rides last 2 or 3 minutes. Imagine riding a roller coaster all day long. While it’s fun for a few minutes at an amusement park, when it comes to… Read more »

Healthy Simple Life LAUNCH DAY!


EXCITING NEWS IS FINALLY HERE!!! If you’ve been following me on social media lately, you know I’ve been hinting at some BIG changes coming to Dietitian Cassie and today is the big day! I’m proud to announce the launch of my NEW company, Healthy Simple Life!! Healthy Simple Life was born from my mission of… Read more »

Managing Diabetes with Real Food


Diabetes Stats Chances are you know someone with type 2 diabetes or you may be diabetic yourself. The prevalence of diabetes is continually increasing. According to the American Diabetes Association (ADA), 25.8 million Americans including adults and children, have type 2 diabetes and another 79 MILLION people have pre-diabetes (most of them don’t even know… Read more »

Top 3 Best and Worst Alcoholic Drinks (TV segment)


On Twin Cities Live I cleared up the confusion between the best and worst drink choices for your waistline and blood sugar levels. Remember, blood sugar regulation is key to weight management, keeping inflammation down, sugar cravings at bay, and headaches away! :) You can read more on alcohol in my blog post, What About Alcohol?

What About Alcohol?


One of the most common questions I get is about alcohol. Is it acceptable when following PFC guidelines? How does alcohol fit into this lifestyle? Should I drink it if I’m trying to lose weight? What should I drink when I drink? Do YOU drink? Before we go any further into this topic, I want… Read more »

Resolution Check-In!


How are you doing with your New Year’s Resolutions? Do you remember what they were? :) We’re already a quarter of the way through the New Year and most of us have already completely fallen off the resolution wagon. The good news? It’s never too late to hop back on! Why wait until next January… Read more »

Don’t be FOOLED (2014 edition)

don't be fooled_feature

In honor of April Fools Day my goal was, as usual, to “unfool” you by debunking common nutrition myths. I decided to compile the info right here for your reference. Here’s the recap of my 2014 “Don’t be FOOLED” series: Don’t be FOOLED: Most coffee creamers are loaded with sugar, artificial sweeteners and TRANS FATS. Yuck!… Read more »

Spring Cleaning (Nutrition Style)


It’s easy to get stuck in a rut during the winter because of the low vitamin D levels, chilly temps, lack of sunlight, and relatively limited availability of fresh, seasonable produce. But now that the sun is shining and spring veggies are coming into season, it’s time break away from the slow-cooked wintery stews we’ve been… Read more »

Hanger Management (why you get hangry and what to do about it)


What is Hanger? We’ve all been there before. You feel so hungry that you’re angry at the world for not having food. You want ALL THE FOOD and feel like you will actually starve and waste away if you don’t get your hands on some grub right this second. You KNOW what hanger is. What… Read more »

Real Food Shamrock Shake

TCL Shamrock Shake

We all know Shamrock Shakes aren’t healthy for us. I really don’t think anyone gets one thinking they are. And maybe we can even agree that they are somewhat addicting. At least for me, they certainly used to be. In my post, What’s in a Shamrock Shake? I confessed that I used to sneak into McDonald’s… Read more »

PFC Balanced Eating Part 3B: FAQ


You had so many excellent questions after PFC Balanced Eating: Parts 1 and 2 that I split PFC Balanced Eating Part 3 into 2 parts: Part 3A FAQ and now I bring to you, Part 3B FAQ! Are protein powders real food? Yes and no. While I don’t consider protein powder to be “real food,” I think it can… Read more »

PFC Balanced Eating Part 3A: FAQ


You’ve got questions, I’ve got answers! Here’s a list of 10 of the most prevalent questions you asked me after PFC Balanced Eating: Parts 1 and 2. Stay tuned for another set of 10 frequently asked questions in Part 3B next week. Is PFC a low carbohydrate diet? Not necessarily. Eating balanced PFC leaves plenty… Read more »

Top 5 Heart Healthy Foods TV Segment

TCL 2-13

Heart health is one of the most confusing topics in the nutrition realm and it’s one close to my heart since my own father underwent a double bypass surgery a few years ago. For years, many doctors and dietitians preached the “eat less fat, less cholesterol and more whole grains” message for heart health. Coincidentally, ever since, the… Read more »

PFC Balanced Eating Part 2: The Components

PFC categories

Now that you know the foundation of the PFC balanced way of eating from What is PFC?, you’re probably wondering… what do I eat!? P (Protein): Because protein has the ability to increase metabolism, it’s important to eat it throughout the day to keep energy levels up. Protein is also an important precursor for creating neurotransmitters (brain chemicals). If… Read more »

PFC Balanced Eating Part 1: What is PFC?

PFC categories

Whether you’ve been following me for a day or a year, you’ve probably noticed that I’ve coined the acronym PFC to refer to the way I believe most of us should be eating. I want to make sure that all my followers have a clear understanding of what PFC means, how following my simple PFC… Read more »

Healthy Eating Panel on Channel 5

Healthy Eating Panel

It’s only the end of January and according to History.com, half of the people who made the resolution to eat healthy and lose weight have already given up. I was asked to be part of a healthy eating panel on Twin Cities Live to offer suggestions for where to start when it come to getting… Read more »

No More Marathons… For Now.

Last Marathon Slider5

Over the past three years I’ve trained for and completed four marathons. I was first drawn to the sport because of my love for running and my eagerness to push myself farther than I had ever been before. Running a marathon seemed like a great opportunity to push my endurance to the max and prove… Read more »

5 Foods to Heal Your Body


On New Year’s Day I was on air with my top five foods to HEAL your body from the inside out. The reality is, this time of year there’s a lot of advertising for detox programs, pills and potions with empty promises of weight loss. But when all is said and done, MANY times these instant… Read more »

Detox with Real Food

Clean Eating

So it’s January and you’re ready for a fresh start. You went more than a little overboard during the holiday season and like the New Year, the word “detox” brings thoughts and images of fresh, clean and healthy to mind. The question is: Which detox program is right for you? Which one will help your… Read more »

Bulletproof Plan for Achieving Your 2014 Resolutions

New year 2014 2

I have a love-hate relationship with New Year’s Resolutions. I love the idea of a fresh start and setting new goals. Regardless of how much we failed to diligently stick to our plans last year, the New Year brings new opportunities, a chance for change and the hope of maybe, just maybe reaching the goals… Read more »

Conquering the Holidays

Christmas Candy Corn

“We all know we’re going to overindulge over the holidays!” Sound familiar? Have you heard it from those who are supposed to be supporting you in your new healthy lifestyle choices? Or maybe it’s something you’ve comforted yourself with as Thanksgiving and Christmas eek closer and closer, tempting you with stuffing, mashed potatoes and a… Read more »

Simple Pumpkin Soup

Pumpkin Soup

On Halloween I had my heart set on making pumpkin soup with what I had on hand but as I browsed through several recipes I couldn’t find one with the ingredients I wanted to use. So I whipped up my own concoction and will humbly say this is the best pumpkin soup I’ve ever tasted… Read more »

Open-mindedness For the Win

Skydiving Epic

As you may know from my blog posts, I have learned to be extremely open-minded. Times are a’changin. Things we once thought were bad for us (butter) are incredibly good for us. What we thought were causes of heart disease (cholesterol and saturated fat) are actually the very things that PREVENT it. What we once thought saved us from heart disease… Read more »

Top 5 Foods on a Budget!

Twin Cities Live (TCL)

A common question I get is “Is it possible to eat healthy on a budget?” I bring you good news: YES, eating healthful on a budget IS doable and it’s not that hard. My goal with this was to give you some ideas for keeping it real (REAL food), keeping it SIMPLE (real food and… Read more »

Harvest Your Health [Through Jan 6th!]

HYH Slider 4

If you know me then you know I’m continuously seeking credible health and nutrition resources for my friends, family, clients and followers. With that said, I couldn’t be MORE excited for the release of The Harvest Your Health Bundle — a plethora of amazing health and nutrition resources (71 e-books, 4 meal plans and 3… Read more »

Nutrition for Running

Grandmas marathon 2012

Nutrition will make or break your training and your race. Many of my clients who are runners came to me with the dilemma that their performance is great, but they know they could be better if they ate right. It’s crucial to be both well trained AND well fueled for maximum performance. Some sports dietitians may… Read more »

Cholesterol Clarity

cholesterol clarity

Are you confused about cholesterol? Has your doctor advised you to go on a statin? Do you wish someone could just sit down with you and go over your cholesterol lab results? Well, breaking down confusing information and interpreting lab results is something I do in coaching sessions with clients. However, due to time constraints I… Read more »



I’m back again with more information regarding how the calorie counting system is just not accurate. If you didn’t read my article entitled “I HATE CALORIES: Part 1” I would highly recommend it. Basically what we covered thus far are the main reasons why this theory is flawed; it overlooks our bodies complexity by demonizing… Read more »



Let me start by saying, I love the ENERGY I get from calories. That being said, although I have always been a math whiz, I hate counting things. But most of all, I HATE counting calories. This is because I hate the flawed concept that your weight is a matter of balancing calories in and calories… Read more »

Blood sugar regulation, cholesterol and inflammation: Blogtalkradio Part 1 of 2

I had a lot of fun talking about and dissecting all sorts of nutritional concepts with Freda from Defying Age with Food on Blogtalkradio. On the first part of our two part discussion we discuss blood sugar regulation, carbohydrates, fat, cholesterol, inflammation and more! Click here to listen. Tune in live on September 23rd for the… Read more »

No Joy in Soy


Over the past few years, my stance on soy has been somewhat neutral as I’ve been awaiting further research. I have NEVER recommended or encouraged soy, due to the mixed and controversial information out there. Now, however, the literature is overwhelming. I decided it was time to outline what is known about soy so you can make… Read more »

Confessions of a Dietitian (Everyone Struggles)


I was thinking about all of you today. It was a really rough, stressful day for me and who knew that eating healthy is WAY more difficult when you’re stressed out!? I thought it was important to let you know that even as a dietitian who follows a real food approach, I struggle with making healthy… Read more »

State Fair Musings [2013]


Since this is my third post on the subject, you may have figured out by now that I LOVE the Minnesota State Fair. I love the people, love the shows, love the animals and LOVE the food (And drinks too :)). If you’re wondering how a dietitian manages to eat at the fair, then be… Read more »

Live Segment from the State Fair

Healthy Eating at the Minnesota State Fair!

Many go to the state fair to splurge but I still think it’s possible to eat somewhat balanced while eating fair food! I didn’t think anyone would be too excited to see me go on air talking about fresh fruit at the state fair (although there are many delicious fresh fruit options! Those Colorado peaches and… Read more »

Healthy Eating at the State Fair!

Minnesota State Fair food

I am a HUGE fan of the Minnesota State Fair. I’m the type of fair-goer who arrives early for breakfast and stays until sundown. Most years I attend five or six full days. Typically, when people learn this scratch their heads and ask me one of two questions: 1) “How do you not gain 20… Read more »

Podcast with America’s Angriest Trainer

Vinnie T

I’ve been a guest on Vinnie Tortorich’s show a couple of times where Vinnie and his lovely co-host, Anna and I share ideas and banter. You can listen to our conversations here (I come on around 12:45) and here (I come on at 5:45). Vinnie is a personal trainer to Hollywood celebrities and I love Vinnie’s approach to… Read more »

Kombucha Q & A Session


Okay, okay, I know many of you have been waiting for this post as long as you waited for my post on putting BUTTER in my COFFEE. Every time I put pictures up of this good stuff, you guys continue to ask what the HECK I’m drinking! So, this is a little Q & A… Read more »

My Foundational Nutrition Concepts in ONE Hour!


I had the honor of being on Evan Brand’s Not Just Paleo podcast and on the show I discuss many of my foundational nutrition concepts that are crucial for living a balanced life. Some of the topics include consuming healthy fats and how this impacts metabolism, cognitive function, blood sugar balance and behaviors in children,… Read more »

Coffee and… Butter?

Coffee with butter

Now that you’ve read Confused About Coffee?, you’re aware that coffee is one of my loves. I can’t wait to fill you in on my favorite coffee add-in (although the title of this post pretty much gives it away). On the Low Carb Cruise, I was introduced to the amazingly delicious and nutritious coffee with BUTTER,… Read more »

5 Things Dietitian Cassie Would Never Eat

Twin Cities Live Set

The crew at Twin Cities Live asked me to determine the Top 5 things I’d NEVER eat. I revealed these foods on the air: Tip: When determining if something is a healthy eat, check out the ingredient list. Rule of thumb: The shorter the ingredient list, the better. What things would YOU never eat?

Top 10 Gas Station Eats (as seen on TV!)

Eggs and Fruit

I had a blast touring Kwik Trip today with Emily, field reporter for Twin Cities Live TV. Below you’ll find the video clip from our tour and my top 10 picks for gas station eating (that are in line with balanced PFC (Protein, Fat and Carbohydrate!). These provide you with the most energy and support your metabolism,… Read more »

Hydrating and Dehydrating Foods (As seen on WCCO TV!)


It’s always important to stay hydrated, but even MORE critical in the heat of summertime. Your body is comprised of around 60% water and just about every system in the body needs it to function. And believe it or not, drinking water and sports drinks are not the ONLY ways to stay hydrated! There are in… Read more »

Confused About Coffee?


Every day, with worrisome and concerned looks, I get somber questions about coffee and caffeine. Is coffee bad for you? Do you, Dietitian Cassie, personally drink it? How much is too much? Coffee is a morning tradition for people all around the world, so it’s no wonder they get nervous when I’m approached with this… Read more »

Healthy Summer Salads! (As seen on TV!)


These are my healthy salad recipes I showed today on Twin Cities Live — delicious, better-for-you alternatives to traditional pasta, potato and cool whip salads. Bring ‘em to your next party, picnic or potluck and let me know what the crowd thinks! I included the sugar breakdown of my original recipes in comparison to the… Read more »

Obesity: Disease or Problem? Genetic Predisposition or Biochemical Reaction?

Tape measure

The American Medical Association recognizing obesity as a disease has been making big headlines and for good reason. Will defining obesity as a disease cause us to take it more seriously? Will it cause more physicians to pay closer attention to this condition? Will more insurers pay for treatment? Or will it encourage pharmaceutical companies to… Read more »

I’m eating real food and not losing weight! (Part 2)


Last month I wrote the post, “I’m eating real food and not losing weight!” where I revealed six common roadblocks to weight loss when following my PFC balanced way of eating. The short list was nowhere near conclusive to what we see with our clients, and in this post I’ll address six more issues that get in the… Read more »

Simple Strategies for Smart Supermarket Shopping


Smart grocery shopping is key when transitioning to and maintaining a “real food” approach. The supermarket can be a stressful, agonizing experience if you don’t have strategies in place before you get there, and if you don’t have a plan of attack, you may be tempted to toss items into your cart from your past… Read more »

“Unbrainwash” Yourself.

Me Running

Educating yourself with evidence-based nutrition information and breaking free of the lies you’ve been told. Reestablishing a healthy relationship with food, and with your body. Learning what works for your body, and that what works for Jack or Jill may not be what works for you. No longer assuming that your complex body can be… Read more »

Snacking on a banana is…bad for me?

single banana

Many people have a banana as a morning snack, assuming it’s a healthy choice; hoping it will hold them over ‘til lunch once the post-breakfast rumbles set in. However, this is NOT the type of snack I would recommend to anyone who is looking to feel energetic, manage their weight or keep cravings at bay…. Read more »

Dietitian Cassie on TV: Worst and Best Value Menu Choices

Twin Cities Live (TCL)

I made another appearance on Twin Cities Live talking about the best and worst fast food choices from the value menu. If you are familiar with my approach to healthy eating, you will know that I am not an advocate for fast food… ever! “Healthy” and “Fast food” are not terms that belong in the same sentence…. Read more »

Low Carb Cruise 2013 Recap

Carnival Magic

Reflecting over the last week on the Low Carb Cruise, I don’t even know where to begin. It was filled with new friends and jam packed with information, food, adventures and some strong drinks ;) The cruise left from Galveston, Texas and visited Mahogany Bay, Isla Roatan, Belize and Cozumel, Mexico. We had presentations during the… Read more »

I’m eating real food and not losing weight!


So you’ve been trying this “real food” way of eating, and swear you’re following my PFC guidelines to a tee, but you’re not losing weight… what’s going on!?!?!? We’ve heard this question asked in frustration from our clients before and are here to help! The purpose of this blog post series is to fill you in… Read more »

Fruits and Vegetables for Healthy Kids

Carrots Cabbage

Fruits and vegetables are a funny thing, because it seems like kids either love them or hate them. Or maybe they love fruits, but not vegetables. Or maybe the other way around. With the recent headlines on the sugar craze in the media, we’re seeing the detrimental effects of having too much sugar and not… Read more »

WCCO Radio Interview

2013-04-12 16.12.23

WCCO Radio covered the Big Food Giants and how major food manufacturers like Pillsbury and General Mills have known of the addictive qualities of their processed foods that are contributing to the obesity epidemic for a while now, but as their sales skyrocketed, they didn’t make any changes. I give my opinion on whose responsibility it… Read more »

A Dietitian’s Top Six Tips

Six Nutrition Tips

I bet you’ve always wondered what a dietitian would say if she/he were to give you their top suggestions for living healthier. Well, whether you’ve wondered or not, I’m offering it! Here are my top six suggestions for getting on track to living a healthier lifestyle today. 1) Eliminate (or at least, reduce) processed foods: Boxed,… Read more »

Heartache for Boston


I am still in complete disbelief at what happened yesterday. As a marathon runner myself (who has yet to qualify for Boston but would have finished about the exact time the bombs went off,) I feel like my own family was attacked. I feel violated, abused and broken. To turn a national event, where we… Read more »

The Smarter Science of Slim Interview


In this episode of the Smarter Science of Slim, one of the top ranked nutrition/exercise shows on iTunes, Jonathan Bailor and I talk about calories, metabolism, common sense and how I continually work through the bogus of conventional wisdom to keep my focus as a Registered Dietitian research-based.  

The Bedtime Snack Unraveled

A Dietitian's Bedtime Snack: Pear Sautee

Despite what you may have heard, it is not only “okay,” but actually VERY IMPORTANT to eat a bedtime snack!  The common response to this is, “But I thought we weren’t supposed to eat after (insert time here)?” Let’s unravel this myth, by looking at the following three arguments: 1) Bedtime snacks provide unnecessary calories…. Read more »

TV segment: The Big FAT Lie


When the producer from the popular TV show, Twin Cities Live contacted me about doing a nutrition segment on the show, a LOT of topics came to mind. Of them all, in my opinion, the greatest health and nutrition misconceptions lie in the fact that people still believe that fat is the enemy. Despite what we’ve… Read more »

Why I Dislike Juicing


Juicing is a hot topic, as many people think it’s a healthy choice to make fresh juice. It’s tasty and delicious. Wanna know why? Because it’s all sugar. Now, before you start getting defensive and putting your argument together about how it’s healthy, because of all the nutrients and vitamins in the fruit that you’d never… Read more »

KickStart Your Day (The Healthy Way!)


Have you seen the billboards or heard the news? PepsiCo’s Mountain Dew has announced their new breakfast drink. It’s called Mountain Dew Kickstart. As if it weren’t bad enough that the main source of calories in the American diet is from soda. It’s no wonder our rate of obesity, diabetes and heart disease continue to… Read more »

Dietitian Cassie on the Low Carb Cruise

Low Carb Cruise

As the days pass, the time is nearing when I’ll be boarding the cruise ship in Galvastan, Texas for an exciting week with a bunch of my favorite people! This year, I’ll be a keynote speaker on the 2013 Low Carb Cruise, alongside some of my favorites from the nutrition realm: First, there is Robb Wolf, author of the New York… Read more »

Don’t be FOOLED!


In honor of April Fools Day, my goal was to “unfool” you by debunking common nutrition myths. Lots of light was shed on topics that many people are confused about. Your feedback was fantastic! Instead of taking the suggestion of writing a book on all this stuff (it’s in the queue), I decided to compile the… Read more »

For the love of EGGS


With a family history of high cholesterol and a total cholesterol number in the 220’s myself, one may be shocked to hear that eggs are my all time favorite source of protein. Many people even think I eat an abnormally high number of eggs, as I go through a few dozen each week! On a typical… Read more »

Real Food for Real Kids (Snack Ideas)


Now that you’ve heard you should be feeding your kids real foods, what kinds of real foods are actually “kid friendly?” I spend a lot of time putting together realistic meal plans and brainstorming snack ideas for kids to show parents and kids that they don’t need to rely on high-sugar, pre-packaged foods. A recent… Read more »

What’s in a Shamrock Shake?

Shamrock Shake Slider

I usually get a couple reactions to this question. The first is the “ignorance is bliss” mindset: “I don’t want to know. PLEASE don’t tell me.” The second is more honest: “Probably a lot of ingredients that are REALLY bad for me.” Which is, unsurprisingly, very true. Now let me get something straight: I’m not… Read more »

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