Insights & Actions for Healthy Living
Achieving Personal Health Goals: Finding Your Motivation

Achieving Personal Health Goals: Finding Your Motivation

Health goals, including weight loss, are something I have helped many people work to achieve in my career as a dietitian. I provide expert advice on all aspects of achieving health goals, from creating your goals, designing realistic interventions to achieve your goals, and developing strategies that holistically address root causes of not being as healthy as you…

When did juice become bad for my child? Should I stop giving them juice?

That is a very interesting question and one that I know many parents and even grandparents are wondering about too. I know that when my kids were young, juice was my go to refresher between meals and milk was the only beverage I served at meals. Even then, I made sure it was only 100%…

Hot New Kitchen Gadget Coming Soon: 3D Food Printer

Hot New Kitchen Gadget Coming Soon: 3D Food Printer

Have you heard the latest? 3D printing is not just for plastic anymore. Did you know you could print a meal using the latest technology? Yes I said print! And it is edible! I have seen it for myself at the 2015 International CES, where chocolate treats from the printer were the talk of twitter! I…

Do you have ideas to stop gaining weight since I changed to a job where I sit all day?

Many people find that when they have a change in their lifestyle such as a job change or an injury that makes them more sedentary, they tend to gain unwanted weight. Naturally the difference is the decrease in physical movement burning calories to help maintain a healthy weight. When you burn less without ingesting less,…

To Sauce or Not to Sauce ~ Flavor and Good Nutrition?

To Sauce or Not to Sauce ~ Flavor and Good Nutrition?

Food that’s good for you has no flavor — at least according to the widely accepted “common knowledge” I’ve encountered throughout my many years in healthcare food service. Oftentimes the food is designed to meet the variant health needs of the people served with little concern for taste. The overriding concerns are usually cost and ability…

Are weight loss supplements regulated by the government? Are they safe?

Weight loss supplements have become front page news due to the publication of a recent study that shed some light on the fact that as many as 20% of the participants thought the government, specifically the Food and Drug Administration FDA, was testing and regulating weight loss supplements. The truth is that supplements that promise…

Are Lucky (or Unlucky) Foods and Food Traditions On Your New Year’s Menu?

Are Lucky (or Unlucky) Foods and Food Traditions On Your New Year’s Menu?

The celebration of the New Year comes in many different forms. Some people love music, dancing, silly hats and noisemakers. Others love to celebrate with food. For every type of celebration and family tradition comes interesting new foods. Why do we eat what we eat to celebrate the coming year? Which foods are thought to…

No More Resolutions – Make 2015 Healthy with an Achievable Action Plan

No More Resolutions – Make 2015 Healthy with an Achievable Action Plan

Making New Year’s resolutions to improve our health is a common annual event for many of us. Do you make resolutions? Do you keep them? Unfortunately, keeping our commitment to those resolutions is something with which most of us struggle throughout the year – or at least until we forget them, often by February! Health-Related Resolutions Common…

Which foods are considered nutrient dense?

Thanks for that great question! We are all trying to eat better, manage our weight and help our family members make good choices too. One way to really capitalize on the calories we eat, is to pick foods that are nutrient dense. What Does Nutrient Density Mean Anyway? Nutrient dense foods are those that contain a…

Eating Well as We Age – Key to Growing Older Successfully

Eating Well as We Age – Key to Growing Older Successfully

Eating healthy foods throughout our life is very important to the quality of life we have as we age. As we get older it’s a must to choose our foods wisely so that we can combat chronic disease and muscle loss that comes when our diets are lacking in adequate nutrition. Starting right when we’re young…

I see some nutrition information on the front of the box. How do I use that information?

The nutrition information you find on front of the box is called Facts Up Front. This is a voluntary nutrition labeling system using government regulated nutrition information. It tells us the calories per serving, saturated fat, sodium and sugar which are important because we usually need to cut back on these. It also gives the…

Healthier Holiday Eggnog – A Recipe Renovation™ of a Traditional Favorite

Healthier Holiday Eggnog – A Recipe Renovation™ of a Traditional Favorite

We all love the holidays and the special foods that have become traditions and evoke joyous family memories. One of those special food traditions is eggnog. Many of us enjoy a cup or two of eggnog both at home and when we’re at a party. Eggnog is thick and creamy with a touch of spice (for…

My kids always complain about the food I cook. How can I get them interested in family meals?

Children can easily become bored and disinterested with the foods that you serve especially if you tend to select the same foods often. When they aren’t engaged in the process, they don’t always appreciate the effort it takes to come up with meals every night that everyone will enjoy. You can get kids energized about…

Essential Kitchen Tools for This Dietitian – My Spice Rack

Essential Kitchen Tools for This Dietitian – My Spice Rack

This is a great time of year to explore our spice racks! We are having holiday parties, transforming our traditional family recipes to make them healthier and searching for new food traditions to add to our tables. I use my spice rack every time I cook for one food or all things I cook. I…

Avoid Becoming a Detective Foodsafe™ Case with These Tips for a Safe Holiday Turkey

Avoid Becoming a Detective Foodsafe™ Case with These Tips for a Safe Holiday Turkey

Serving food that is not just delicious but is safe for everyone and will not leave the guests ill is something we all want to accomplish. This time of the year when we build a family meal around a turkey, there are many opportunities for that turkey to go afoul (yes, pun intended). We asked Detective…



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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!