Insights & Actions for Healthy Living

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…

Are Super Foods Really Super? How Do I Know Which Are?

Are Super Foods Really Super? How Do I Know Which Are?

We are bombarded from all sides about what we should and shouldn’t be eating. Eating this food will cure that disease! Stop eating this if you want to live forever! It seems like the claims many so-called experts toss out may give us exactly the result we are looking for only to find out that it…

How do I eat a Pomegranate?

This is a great question because so many people avoid pomegranates and other foods that look out of the ordinary for fear they won’t know how to eat or prepare them. Pomegranates are one such fruit that we know are really good for us nutritionally but a little scary to use. Pomegranates are referred to…

What do the expiration dates on labels really mean?

This is a good question because the label dates can be very confusing. There are several dates used on food labels and each one means something entirely different. Learning what each means will help you shop wisely as well as avoid foodborne illness and food waste. Open dating uses calendar dates instead of code numbers….

Why a Healthy Microbiome is Important and Tips for Keeping It That Way

Why a Healthy Microbiome is Important and Tips for Keeping It That Way

Everyone wants to stay healthy and keep their families healthy too. We know we should eat right and get moving but have we stopped to consider how our gut health can influence our total health? Okay, probably not. Let’s change that. Keeping your microbiome in balance will help you avoid feeling fatigued, prevent certain diseases,…

Why should I eat different apples?

Recently a family member asked why I didn’t have red delicious apples since that is all she ever has eaten. I replied that I enjoy a variety because they all have a little different flavor and crunch. She said she thought an apple was an apple so assumed that was all she needed to know….

Benefits of Farmer’s Market Shopping in the “Off Season”

Benefits of Farmer’s Market Shopping in the “Off Season”

Don’t we love going to the farmer’s market! I truly enjoy the freshness, aroma and the color of the entire experience — not to mention anticipation of the wonderful flavors I will find. Naturally we are going to get farm fresh foods and homemade items that we can’t get anywhere else. Over time we even…



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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