Insights & Actions for Healthy Living
Healthy Halloween Treats for Costumed Kids & Their Parents

Healthy Halloween Treats for Costumed Kids & Their Parents

Halloween time and every parent wants to stock up on treats for all the ghosts and goblins that come knocking on their door on Halloween night. We want to give them things that they will enjoy to help fill their goodies bags. We remember all the great treats we got when we were kids and…

Detective Foodsafe™ and the Case of the Reusable Grocery Bag Contamination

Detective Foodsafe™ and the Case of the Reusable Grocery Bag Contamination

One Saturday afternoon Detective Foodsafe™ was at her local grocery store and spotted many shoppers pushing carts and selecting all kinds of foods from the shelves. She was doing a little supermarket shopping for her dinner that evening and for the upcoming week. Ever vigilant, Detective Foodsafe started in the middle of the grocery store to…

I know I have food in my refrigerator that should be tossed. Do you have any tips about what to keep or toss?

We all seem to be hanging on to foods in our refrigerators (and freezers) that has passed its prime. Not only will it be unappetizing to eat and losing nutrients, it could be dangerous to you and your family. Given time on the shelf in your refrigerator, bacteria has had opportunity to grow and you…

I have been hearing a lot about Meatless Monday. What is it?

Interesting question…it is a topic I am sure we will hear much more about in the months and years to come. Meatless Monday is becoming a global initiative and it is growing. The goal of the movement is to skip eating meat one day a week by substituting non-meat proteins to improve our health and…

I know it is important to drink plenty of water but how much should my kids be drinking?

We are constantly told to drink plenty of water for our own bodies, but very few talk about how much water kids should be drinking! More parents are limiting sugar sweetened beverages and even juices for the kids in the family and are replacing it with more water but how much is enough and more…

Recipe Renovation™ to Reduce the Sodium in Our Sandwiches

Recipe Renovation™ to Reduce the Sodium in Our Sandwiches

We’ve all have been hearing a lot recently that our children are eating too much sodium on a daily basis and that one of the prime culprits is the sandwiches we give them. Many of us also find ourselves choosing sandwiches that are high in sodium as a way to get a quick meal (I won’t…

How will I know if my child is eating too much salt?

A recent report from the Centers for Disease Control and Prevention (CDC) stated that nine out of ten American Kids are eating too much salt! That sounds like something parents should be worried about. Let’s look at some facts and see what we can do to reduce the salt in our kids’ meals. Dietary guidelines…

Essential Kitchen Tools: Valued Electric and Digital Cooking Gadgets For This Dietitian

Essential Kitchen Tools: Valued Electric and Digital Cooking Gadgets For This Dietitian

More people are realizing that to have delicious, nutritious and fresh foods for themselves and their families means getting back into the kitchen. Many of us already enjoy cooking and preparing meals for ourselves and our families, I know I do! Using the kitchen to its full advantage means it needs to have just the…

I keep hearing to stay away from canned foods. Do I have to avoid them all?

That is a great question! Many of us have heard that we should only grocery shop around the perimeter of the store. That would mean that we don’t have access to most of the foods available. While it is true that we want to use as many fresh, whole foods as we can such as…

Detective Foodsafe™ and the Case of the Buffet Illness

Detective Foodsafe™ and the Case of the Buffet Illness

It was a stormy night that began a hectic week of investigation for Detective Foodsafe. Called to the 24 hour All You Can Eat Buffet on 33rd Street and 4th Avenue in the heart of the city, she tries to fight the wind and pouring rain to observe the scene. Reports were rolling in from…

Should I try to put my child on a weight loss diet?

Many parents are worried about their children’s health and preventing obesity since so many kids are struggling with excess body weight. A recent study has found that younger children who were dieting often were linked with eating disorders, adult obesity and alcoholism as they got older. Sounds shocking but young women who began diets early…

Summer-Extending Recipes to Maximize Your Waning Garden

Summer-Extending Recipes to Maximize Your Waning Garden

As I look at my summer garden, I am saddened because I know it will soon be a memory. This year’s garden was very fruitful and abundant! We enjoyed many cucumbers, too many in fact and I searched for people to share them with all with throughout the summer. The jalapeno peppers and banana peppers…

Childhood Obesity Awareness Month – Strategies for Parents

Childhood Obesity Awareness Month – Strategies for Parents

We have all heard that our children are facing an epidemic of obesity. One of every five children in the United States has obesity. Children who are obese are at much greater risk of becoming obese adults and facing future health consequences such as diabetes and heart disease, so it is important to learn all…

My bloodwork showed that I had a low iron. Which foods can help?

Thanks for your question! Many women have trouble with low iron levels or anemia and what we eat can help us bring that lab value back into the normal range. When your body doesn’t get the amount of iron it needs, you will likely develop iron deficiency anemia. Anemia can leave you feeling weak, dizzy,…

I want to be sure get enough Vitamin C but I don’t like to drink orange juice because of the acid. What other foods can I eat instead?

Many people suffer from heartburn or reflux after eating or drinking acidic foods like orange juice. We still need to get adequate vitamin c every day to help keep our immune system strong, to make collagen and to help tissue growth. It is also an antioxidant. The recommended daily value is 60 mg. There are…



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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!