Insights & Actions for Healthy Living

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…

Bone Broths: Finding Benefits in Cooking Up An Old Favorite

Bone Broths: Finding Benefits in Cooking Up An Old Favorite

Nutritional properties of bone broth and how it can add nutrients to our diets have been topic of a lot of recent discussion — and for good reasons. It may be we are hearing more about them now because of the resurgence of home cooking and looking for ways to eat whole foods. This is nothing new…

Do you have ideas to help my family eat more fruits and vegetables?

It can be very difficult to get kids and even many adults to eat the recommended number of servings of fruits and vegetables each day. But there are some quick and easy ways to add it into the day’s meals without much fuss and bother. How much do we need? Let’s be sure that we…

Pasteurized vs Unpasteurized Milk and Juice – Choices for Children’s Health

Pasteurized vs Unpasteurized Milk and Juice – Choices for Children’s Health

Many parents who want to make healthy food choices are concerned with additives, processing, allergens and chemicals in the food they give their children. Children are at greater risk from developing foodborne illness from foods contaminated by bacteria, such as salmonella, E. coli, listeria and Campylobacter bacteria. Therefore, it is especially important to be sure…

Should my teen drink beverages with caffeine?

Interesting question. When I was growing up, drinking coffee or any ‘grown up’ drink was never allowed. It seems these days even young children are given coffee and soda containing caffeine not to mention other specialty beverages which contain a good quantity of caffeine such as energy drinks. A recent study linked energy drinks to…

Recipe Renovation™ – Not Grandma’s Macaroni Salad

Recipe Renovation™ – Not Grandma’s Macaroni Salad

Much of the country is buried in snow and icy cold temperatures right now and so many of us are longing to have warm weather and sunny days back. Dreaming of refreshing spring salads and cold summer fruits that allow us to use the garden’s bounty shouldn’t limit you from actually having your favorites now. Thinking about heart…

Why is folic acid important for me?

Many women begin thinking about nutrition when they want to start a family. Folic acid is a nutrient of special concern for women who are planning on having a baby now or in the future. Women who are of childbearing age should include an extra 400 micrograms (mcg) of folic acid each day in the…

Think Outside the Chocolate Box for Your Sweetheart this Valentines Day

Think Outside the Chocolate Box for Your Sweetheart this Valentines Day

What does Valentine’s Day mean to you and your significant other? If we trace the history of Valentine’s Day, we probably would be surprised at the evolution of the occasion we give so much importance to today. Beginning in Roman times, a celebration in mid-February known as Lupercalia was a fertility festival. In 400 AD,…

How Do I Use Coconut Oil? Should I?

We have heard many people extolling the virtues of coconut oil. It made me curious to ask as many people as I could why they used coconut oil and how. I was curious to hear their answers.Some were quite interesting… Coconut oil is a saturated fat which should be limited to 7-10% of the calories…

Kids in the Kitchen Learning Healthy Cooking and Eating

Kids in the Kitchen Learning Healthy Cooking and Eating

Kids love to be helpers! They also love to create and get their hands dirty! Most kids also love to eat, especially when the food is appealing, smells great, is what others are eating or is something they had a hand in creating! You can capitalize on these moments of their wanting to help prepare the…

Are there special vitamins and minerals I should take to protect my eyes?

Prevention is a wonderful goal, it is great that you are taking such an active role in your overall health. Many of us overlook the importance of eye health and doing what we can to protect our vision. Nutrition is important to the health of our eyes in the same way as the rest of…

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,…



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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