Is PFC Paleo or Low Carb?

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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)

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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

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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

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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

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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!

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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

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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?

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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

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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!

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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!

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“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

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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

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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

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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

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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

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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

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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

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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!

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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

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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)

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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?

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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!

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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)

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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)

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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)

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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

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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

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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

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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

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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

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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?

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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.

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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

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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

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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

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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

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“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

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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

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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!

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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!]

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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

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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

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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 HATE CALORIES: Part 2

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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 »

I HATE CALORIES: Part 1

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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

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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)

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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]

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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!

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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

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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

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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!

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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?

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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

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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!)

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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!)

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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?

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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!)

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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?

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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)

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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

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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.

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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?

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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

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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

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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!

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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

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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

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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

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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

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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

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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

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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

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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!)

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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!

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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

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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)

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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?

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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 »

Real Food for Real Kids (Beyond Fruit Snacks and Chicken Nuggets)

Real Food for Real Kids

Is it strange to think that kids can eat the same foods as adults? Having spent an ample amount of time working with a pediatric population, I realize the types of foods kids are usually fed, and I also know it’s not impossible to get them to eat nourishing, real foods. Often times I get… Read more »

Sleep More to Shed Pounds

Sleep

“How are you sleeping at night?” You may be surprised to hear that this is one of the first questions I ask clients at their initial appointment. But the fact of the matter is that over half of adults struggle with insomnia, and the average American gets 6 hours and 50 minutes of sleep per night,… Read more »

Back to the Basics [Nutrition 101]

Basics

Nutrition information is more accessible today than EVER before. Flashy advertisements for new diets promising magical outcomes are on billboards, in magazines, on television and all over the web. Everyone has their own solution to your health problems. In addition to the overwhelming amount of information, nutrition is an ever changing field based on the… Read more »

Honor Your Heart

Heart Health

This post is dedicated to the health of your heart in honor of February’s “Heart Month.” This topic is close to my heart, as my own father underwent a double bypass surgery a few years ago. Heart health may be one of the most confusing areas in the nutrition realm because of the significantly conflicting approaches…. Read more »

5 Big FAT Changes

Butter

You may have read my post entitled The Big FAT Lie, so now you know the importance of eating fat for weight loss, blood sugar stability, disease prevention, mental focus and overall health. This post is intended to give you some practical, simple ways to start incorporating healthy fats into your day to day meals and… Read more »

The Big FAT Lie

Big Fat Lie

Is fat making me fat?  Ever since the late 1970s, we’ve been obsessed with low fat foods. The media is still supporting this message through its marketing of “low-fat,” “lite,” “fat-free,” and the one I love to hate the most, “skinny” products. We are still being taught that skimping on fat will help with weight… Read more »

Break Your Fast (adults and kids!)

2012-07-10 06.39.19

Breakfast is the most important meal of the day. That’s a common phrase we’ve all heard, and for good reason. The word “breakfast” breaks down into two words: “Break” and “Fast,” because breakfast is the meal that *breaks* your overnight *fast.* After sleeping for hours, it’s important to “jump start” your metabolism first thing in… Read more »

Where to Start? (2013 Edition)

Start

This is the question I get from many of you who long to make healthy changes to your lifestyles, and just aren’t sure where to begin. It can be overwhelming to decide where to start, so let me help you by offering a few (and by “a few,” I mean six) starting points for you… Read more »

Balanced Smoothie

Breakfast Smoothie

You probably already know that eggs are my “gold standard” for breakfast. That being said, I get asked several times on a daily basis for an alternative to eggs. (The reasons are endless: egg aversions, allergies, egg burnout, lack of time, etc.) My first suggestion, of course, is to try to make eggs work because… Read more »

5 Tips for Keeping Your 2013 Resolutions

New Year's

Making our resolutions are certainly easier than keeping them. The hype and enthusiasm for becoming healthier always seems to die out after the first month or two of the new year. Don’t let that happen to you this year. These five suggestions will help you set goals that are actually achievable. 1) Conjure up a… Read more »

5 Common “Dieting” Mistakes

nutrition label

The other day, one of my Twitter followers asked me, “What is the #1 nutrition mistake you see people making?” I answered with the first thing that came to my mind, but the question has lingered ever since! It got me thinking of several common traps people fall into on their journey to health and… Read more »

The Truth on Truvia

The Truth on Truvia

Are Truvia and Stevia the same thing? Thanks to a false-advertising job well-done, many health conscious consumers have been tricked into believing that Truvia is the same thing as Stevia. The (disappointing) truth is that, despite the fact that Truvia is marketed as a “stevia-based sugar substitute,” it is NOT equivalent to Stevia. Not even close, actually…. Read more »

Gut WHAT? [Gut Health 101]

Bacteria

Think of all the years you’ve been living on this planet. Now think of all the times you’ve eaten foods saturated with sugar, artificial sweeteners, trans fats, preservatives and pesticides. Think of the courses of antibiotics you were put on to kill the unhealthy bacteria in your system and think of all the chemicals, toxins… Read more »

Dietitian Cassie: Low-Carb Conversations Co-Host

Low Carb Conversations with JM

I am proud to be a co-host on “Low-Carb Conversations With Jimmy Moore & Friends,” a podcast radio show airing on Fridays! This show has been one of my favorite health shows for a long time now because of the energy, insight and honesty Jimmy and his friends always bring!  As some of the reviews on iTunes… Read more »

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