Insights & Actions for Healthy Living
Choosing Our Food for the Health of It – Understanding and Using the Glycemic Index

Choosing Our Food for the Health of It – Understanding and Using the Glycemic Index

People across the country are trying to become healthier. The more we learn about the foods we choose to eat, the more we realize that we could be doing better. Getting healthier by losing weight is a topic of conversation no matter where we go. Everyone seems to want to lose weight so that they can…

What is a soba noodle and why should I eat it?

We all have probably seen recent advertisements for a noodle bowl containing soba noodles from a national restaurant chain. Most of us probably have never heard about soba noodles before seeing them appear on the menu of our favorite eatery. Soba noodles are made from buckwheat and are thinner in size than regular wheat pasta….

Fitness, Health, Activity Bands Gain Key Sensing Capability!

Fitness, Health, Activity Bands Gain Key Sensing Capability!

Have you been using a health and fitness wearable to track your fitness progress? If you are like me, you love to get motivation from your activity band. I have been using my band for almost one and a half years, making a habit to use it every day. I guess I am a little competitive, so…

What are some good snacks for my kids?

Giving kids healthy food choices when we give them between meals snacks is important. Generally a good rule of thumb is to keep a snack for kids under 200 calories since otherwise it could fill them up too much so that they won’t want to eat the next meal. A healthy snack would be a…

Going Nutty Yet? Nuts Add Fun and Nutrition to Meals!

Going Nutty Yet? Nuts Add Fun and Nutrition to Meals!

The more time we spend learning about what foods are good for our bodies, the more we hear about plants. Are we eating enough plants to fuel our body and provide all the nutrients it needs to stay healthy? The answer is probably no. Research indicates most adults do not eat enough plant-based foods, including fruits,…

Why is buying and serving in-season food so important?

Buying in-season produce is becoming more and more important for all of us, especially families who struggle to include more fresh fruits and vegetables while staying on a tight budget. There are many reasons why in-season foods are important for us all to include in our meals. In addition to reducing the amount of time our…

How can I reduce added sugar in my child’s meals?

Experts can agree on this – we need to cut the added sugar in our children’s foods (and our own too!). The World Health Organization recommends that added sugar be less than five per cent of daily dietary consumption.  Added sugar does not add nutrients to our kids’ diets or our own, just extra calories….

Our Favorite Condiments Get a Needed Recipe Renovation™

Our Favorite Condiments Get a Needed Recipe Renovation™

Like many people, trying to cut down on hidden sodium in the foods we eat regularly can be difficult, just as it is for many lifelong habits. We know the importance of cutting down on sodium for our heart health but don’t always know what to do first or even if we really want to…

Do you have tips to reduce how much food I throw away each week?

Food waste has become a hot topic lately when talking about the sustainability of our food supply and the effect our carbon footprints have on the planet. It seems that every week we have extra food in the refrigerator that it seems our only option is to throw away to make room for fresher foods….

Meeting the Latest Dietary Guidelines on a Budget

Meeting the Latest Dietary Guidelines on a Budget

We all want to find ways to improve our health and eat the most nutritious foods. We search for accurate information and tips to get the best nutrition we can afford. Let’s face it, food can take a large chunk of our weekly and monthly budget as a family which can limit buying the freshest…

What should I keep in the pantry for emergencies?

It is a good idea to think ahead about this very subject. Many of us don’t prepare for emergencies as we should and hope that running to the grocery store will get us what we need in the face of a storm. We definitely should have on hand staples including non-perishable food items that will…

Food Allergies – What You Need to Know and Do to Protect Your Family

Food Allergies – What You Need to Know and Do to Protect Your Family

Are you or someone in your family allergic to the food you eat? 15 million people in the US have some type of food allergy. Common allergens include peanuts, tree nuts (pecans, walnuts, and almonds), milk, eggs, wheat, soy, fish and shellfish. The Food and Drug Administration (FDA) reports that almost 30,000 emergency room visits, 2,000…

Sprouted grain bread – is it healthier?

By now we all have heard that whole grain bread is recommended over bread made with refined white flour. Newer on the scene is the latest buzz over sprouted grain bread. What is it and is it better than whole grain bread we choose now? Sprouted grain bread also uses the whole kernel of grain similarly to…

How Will You “Bite into a Healthy Lifestyle”?

How Will You “Bite into a Healthy Lifestyle”?

This year we celebrate National Nutrition Month with the theme “Bite Into a Healthy Lifestyle.” At the start of the New Year we talked about the importance of creating a health action plan that was realistic, achievable and held the interventions necessary to help you achieve your health goal no matter what goal you selected….

What are some healthy options for treats at school?

School lunch improvements featuring healthy options that are low fat, calorie controlled and with the least amount of added sugar as possible have made great strides across the country for the wellness of all of our kids. The variety and acceptance of the foods served has improved steadily. School districts have worked diligently to provide meals…



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Kathy Birkett RDN

Hi, I'm Kathy Birkett. I've been providing nutrition advice and education for many years to people in a variety of nutrition settings and have gained expertise that I would like to share with you and your family.


I am a registered, licensed dietitian with knowledge to help you achieve a sustainable lifestyle plan for both you and your family!


I have a passion for good health, nutrition and physical well-being for all ages. I want to help you in your wellness journey by providing nutrition and health information!


I encourage you to read my articles, ask a question or send me a suggestion that can help everyone as we walk the path of health together!


Here's to your health!

I am a Member of the Academy of Nutrition and Dietetics