Insights & Actions for Healthy Living
Summer Lunch Program – Plus Latest on Childhood Hunger

Summer Lunch Program – Plus Latest on Childhood Hunger

Millions of kids across the U.S. receive reduced and free school lunches (and breakfast) during the school year. In the 2012-2013 school year, 21.5 million children received benefit from this program. Unfortunately, there are fewer options to help these children obtain a healthy meal during the summer, when school is out. This is why the summer nutrition…

My husband does the grilling. How long can food can sit out waiting for the grill to be ready?

Backyard grilling seems often to be the domain of the man in the family (not always but let’s face it, a lot) and they love it! You ask a great question because men who cook only when the charcoal gets hot may not be as aware of food safety principles as a person who cooks…

Attacking Tummy Troubles Naturally and Safely

Attacking Tummy Troubles Naturally and Safely

We all do it — the birds do it, even the monkeys in the trees do it — poop! Call it what you want, bowel movement, stool, poop, feces, number two; it is not always a topic we like to speak seriously about but it can be a real problem for many people of all ages. One bowel problem we don’t…

Which milk should I give my family?

There are more and more options for dairy milk or non-dairy milk products that many people are beginning to wonder the same thing. Some may be finding just which milk to choose for themselves and their family confusing. Results from the National Health and Nutrition Examination Survey (NHANES) found in 2009-2010 almost 50% of people…

Your Genes – How They Impact What You Eat and How Your Body Reacts to Some Foods

Your Genes – How They Impact What You Eat and How Your Body Reacts to Some Foods

We have all heard that our family can influence our health. We are, for example, more likely to struggle with heart health if we have a family history of heart disease. There are genetic factors for many chronic diseases, which is why providers ask for our family health history. Lately, we are learning more and more about…

What can I do to gain weight?

It seems that everyone wants to do things to help them lose weight, but many people are also trying desperately to gain weight. Some of these people are either body builders who want to increase their muscle mass, people who want to increase their strength through training and diet or those whose bodies require more calories…

Will avoiding orange juice prevent skin cancer?

Good question, we often hear news items about the latest findings and wonder what we should do to avoid exposure. If we really want to understand the research and whether or not it will improve our health to make a change based on the research study, we need to seek out and read the details…

“Cooking” Up Delicious Chilly Summer Meals – Soup’s On!

“Cooking” Up Delicious Chilly Summer Meals – Soup’s On!

Summer is definitely the time when we want to eat things that are cool and refreshing. We send our ovens on a vacation and prepare foods that require little heating, not just for our homes but our palates as well. We turn to the refrigerator to prepare quality meals for ourselves, our families and friends…

Which sugar substitute is best?

That is a question I hear a lot especially from people who are trying to lose or maintain their weight and want to cut out empty calories. Unfortunately many worry that using a sugar substitute or artificial sweetener is not a healthy choice. Granulated sugar has only 15 calories per teaspoon but we tend not…

Trans Fat Removal from Food – What it Means for Your Health

Trans Fat Removal from Food – What it Means for Your Health

Breaking news in nutrition and health! In a long-awaited step, the Food and Drug Administration (FDA) took action to remove trans fat from the Generally Recognized as Safe (GRAS) list! With the removal, FDA gave the food industry three years to remove all trans fat from foods. This is tremendous news for any of us who are concerned about…

How Can I Make Healthier Choices at Restaurants?

Many of us eat out for meals. What was once an infrequent special dinner has become breakfast, lunch and dinner for many of us who have limited time to cook at home. According to the National Restaurant Association there are 1 million restaurants in the United States. We spend $1.9 billion eating in them on a…

Recipe Renovation™ for a Favorite Summertime Salad (and Other Picnic Food)

Recipe Renovation™ for a Favorite Summertime Salad (and Other Picnic Food)

We love getting outside during the summer months when it is sunny, warm and full of family fun! Nothing goes better with the family fun than good food. But, we also want it to be healthy! There are several foods that our traditional picnic basket holds that could use a Recipe Renovation™ to fit into…

Can kids get free school lunches over the summer?

Millions of school aged kids get their best meal of the day at school. Unfortunately, for many children, the summer which should mean fun times only means hunger. The United States Department of Agriculture (USDA) school food service program does provide meals to kids who are eligible during the summer through its summer program. According…

Restaurant Trends for 2015 – What Will You Order?

Restaurant Trends for 2015 – What Will You Order?

The movers and shakers in the restaurant business recently met for the National Restaurant Show, a huge annual industry trade show. Attendees tasted, cooked, drank and educated about food and its preparation for restaurants. Preparation for us as customers. In addition to sharing advances and innovations, every year they predict what new foods and trends…

What is food insecurity and why is it a problem?

We hear this term quite often so I am happy that you asked what it means! I believe many of us don’t fully grasp what being food insecure is all about. Food insecurity occurs when a person does not have access to a sufficient amount of nutritious foods. It is a measure of food deprivation…



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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