5 Signs Your “Healthy Lifestyle” is a Diet in Disguise

So, you’ve dieted what seems like most of your life…and you’ve finally said you’re “done” with dieting…you just want to be “healthy”…so you look to magazines, blogs, Pinterest, and social media influencer’s to help you…

“This” influencer tells you to take a bunch of supplements, fast once a week, and drink a herbal detox twice a month. You do what they say, after all – this is what it takes to be “healthy”, right?

Then, “that” influencer tell you it’s okay to eat “forbidden” foods, but only on cheat days. And, if you want to eat fruit, don’t eat more than 2 servings per day if you really want to be “healthy”.

…only eat organic, non GMO foods if you want to be “healthy”.

Oh, and don’t even think about touching any grains, legumes, beans or night-shade plants because, well…you want to be “healthy”, don’t you?

“It’s not a diet, it’s a healthy lifestyle”…

Do you see a pattern here? It doesn’t matter if it’s a “fad” diet or not…if someone tells you to completely eliminate one food item out of your “lifestyle” (unless it’s an allergy or legit medical condition) – it’s a diet!

Now, why are diets undesirable? What’s wrong with them?

Well, in short, 90-95% of diets don’t work in the long haul. They aren’t sustainable for life. People go on diets to lose weight, then within 2-5 years after that diet, all the weight that was lost is gained back, plus some extra pounds. Does this sound familiar to you? It definitely resonates with me. And I’m sorry…but if you are still demonizing food but you’re not on an official “fad diet”, you’ve got a poor relationship with food. And without a true healthy relationship with food, you’ll have a hard time getting out of that “diet” mentality – whether you’re on a formal diet or not!

Here are 5 ways you can test if your “healthy lifestyle” is in fact diet culture posing as “wellness” or “fitness” culture.

  1. You have a “good food – bad food” mentality
    You only buy the almond flour crackers because wheat is “bad”. You only buy cauliflower crust because it’s “gluten free”. You’ll only allow yourself to eat blueberries because other fruits are “fattening”, and blueberries are “super-foods”. You eat sweet potatoes over white potatoes because they are “healthier” according to diet culture. You’ll never touch anything with refined sugar in it, but eat the tar out of something made out of maple syrup or coconut sugar.

    My friends, that is diet culture in disguise. “Wellness culture” is just modern day diet culture. If you find yourself forbidding these foods but you’re not on a “formal fad diet” – you’re still being affected by diet culture. Start by normalizing all foods. All foods provide your body with some sort of value, whether it’s nutrient dense or not.

    Now, of course nutrient dense foods are nourishing for the body because they make our bodies physically feel good – packed full of vitamins, minerals, and fiber – but that doesn’t mean it’s “better” than other foods. Food does not hold a moral value – one food is not going to lead to weight gain or weight loss…food in excess leads to weight gain – regardless of what food it is.
  2. You have to “earn” food
    Wellness culture highlights the importance of intense exercise. And if you want to be healthy, you gotta exhaust yourself in your workout (according to fitness culture).

    I’m totally on board with exercise – I love it! I love it because it makes my body feel amazing – inside and out. But, why are you exercising? Are you exercising to burn calories? Do you find yourself overly exhausted after a workout? Can’t sit on a toilet 2 days after a leg workout? You’re likely over-training.

    I used to think I had to burn at least 500 calories in a workout if I wanted to eat for the day. And if I was “planning” on eating dessert or going out to eat, I’d push myself even harder so I could “earn” food. But you know what? Your body STILL deserves and physically needs nourishment even if you lay in the bed all day. You of course need more fuel the more active you are…but you need food every single day – regardless if you worked out or not. You don’t have to exercise to earn food. Your body needs it for survival. Period.
  3. If you’re craving “this”, eat “that”
    Have you ever seen those Pinterest graphics that say “if you’re craving chocolate, that means you’re deficient in magnesium. Eat some kale, it’ll curb your craving!”

    I used to follow that stuff! And y’all – I don’t care who you are – if you’re craving chocolate, I can promise you eating kale will not satisfy that craving. I see this a lot from people’s experiences (and my own) – trying so hard to mask the craving by eating something “healthy” instead…

    What happens is, when we don’t honor that craving and try to substitute with something else, our mind can’t stop thinking about that one food. You end up eating other things to “fix” the craving…but ultimately, those other foods don’t satisfy you. So, you end up “giving in” and eating the craving anyway…you likely feel over-stuffed and intense food guilt. You blame the craving, when really it was all the food leading up to the craving that over-stuffed you.

    Has this ever happened to you? I’ve been there!

    Tip: Always honor your craving in an amount that will satisfy your body to prevent a binge later on.
  4. You have to “track” your food
    This is probably my favorite one. Not too long ago, I did a “fitness challenge” hoping to work on my muscular strength. A big part of the program was tracking your food using MyFitnessPal. I did it for a few days just to see if I was hitting my macros…

    Even though I thought I was “recovered” from diet culture at that point in my life (I wasn’t by the way…I was stuck in “wellness” culture), I found myself feeling guilty about food. I was so obsessed with getting my macros and calorie counts perfect, and when I didn’t count calories, I was worried if I was eating too much…”if I eat this, will I go over my allotted calories for the day?”…”am I allowed to have this?”…”is there too much fat in this avocado?”…”crap, I’ve gone over my carb count for the day, guess I can’t have anything other than water for supper…”

    My “so-called” recovered diet-self was on a downward spiral back into diet culture, so I stopped tracking my food & quit taking “before & after” pics, and focused on how the workouts made my body physically feel. How the workouts improved my strength and flexibility. How the workouts improved my stress levels and mental well-being.

    You CAN love fitness & exercise without tracking your macros. You CAN be “healthy” without tracking every little thing that you put into your mouth. Calorie & macro counting is meticulous and time exhausting – you can do SO much more with your time!
  5. “Cheat days” or “cheat meals”
    This is very popular in the fitness industry. More specifically, cheat meals. You can eat anything you want in an hour time frame. So, you’ve restricted all these “cheat” foods for at least a week, as soon as you gain access to those foods during your “cheat hour”, you’re going to cram that food into your mouth as fast as you can so you don’t waste any of it…so you can eat as much of this “yummy, terrible for you” foods before the hour is up.

    This is wrong on so many levels. First, you have the “good-foods bad-foods” mentality. Second, you’re completely ignoring your hunger & fullness cues – a very instrumental step in mindful & intuitive eating. Our body was designed to tell us when we are hungry & when we are full – to prevent us from overeating. But, when we restrict “forbidden” foods from our “lifestyles”, as soon as we get access to them when it’s “okay”, we go all out! And then, as a result, feel like total crap after the meal- then we blame that food! It wasn’t the food’s fault, it was the food in excess…the decision you made to ignore your hunger & fullness levels because it’s a “cheat meal”. Third, you tell yourself “I’ll just go back on my diet tomorrow”, and it creates a diet-binge-diet-binge-diet-binge cycle. If you’ve been a chronic dieter, I know you’ve been there- I’ve been there too!

Did any of this resonate with you? Let me know in the comments section here or on Instagram. I know it’s hard to let go of the diet mentality – in both diet culture & the fitness/wellness industry. Know that your body is worthy of achieving health promoting goals that have nothing to do with dieting, weight loss, restriction, deprivation, or over-exercising. You CAN be healthy without falling into diet culture’s trap.

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!



Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Follow me on social media for more food freedom + gentle nutrition + body respect material

Pumpkin Spice Granola

Who else is still on a pumpkin kick? You know I am!

Y’all know I love me some granola, and if you haven’t checked out my other granola recipes, you can find them linked below:

Maple-Almond Granola

Almond Joy Granola

BUT since it’s pumpkin season, I made my version of pumpkin spice granola and honestly–it’s my favorite homemade granola recipe yet! I hope y’all love it as much as I do! Make sure you tag me in all of your creations: @livebetterwithkatdetter

Fun Pumpkin Facts: 
Did you know that pumpkin can be used to replace butter or oil in baked goods? You heard me right!
Subbing pumpkin for butter in a recipe: For 1 cup of butter, use 3/4 cup of PURE pumpkin puree
Subbing pumpkin for oil in a recipe: For 1 cup of oil, use 1 cup of PURE pumpkin puree (1:1 ratio)

Pumpkin is also high in fiber which many Americans do not consume enough of daily. Fiber aids in digestion, promotes heart health, and controls blood sugars. Make your “treats” more nourishing by using pumpkin!

Other ways to incorporate pumpkin:
Add pumpkin puree to Greek yogurt with a drizzle of honey
Make pumpkin muffins or scones
Mix 1-2 Tablespoons into coffee with 1 teaspoon of maple syrup
Make a savory sauce with pumpkin + light cream + Parmesan cheese
Combine pumpkin + ricotta cheese + herbs + spices and use as a filling for lasagna
Make a pumpkin smoothie

Okay, now onto the granola!

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Pumpkin Spice Granola

  • Servings: 6 servings
  • Difficulty: easy
  • Print

Ingredients:

2 cups old fashioned oats
1 tsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp salt
1 T chia seeds or ground flax
1/4 cup coconut oil
1/8-1/4 cup maple syrup (depending on how sweet ya like it!)
1/2 can PURE pumpkin 

Directions:

  1. Preheat oven to 325 F.
  2. Mix oats, spices and chia/flax together. In a saucepan, heat coconut oil, maple syrup and pumpkin until melted and combined together.
  3. Mix pumpkin mixture into oats.
  4. Once well incorporated, add to a parchment paper lined baking dish.
  5. For granola clusters, spread granola evenly and firmly pack oat mixture onto baking sheet.
  6. Bake for 30 minutes, rotating pan halfway through. Allow granola mixture to cool for an hour, then break into chunks.
    **NOTE: If granola is too moist, bake for an additional 10-20 minutes at 200 F to take out excess moisture.
  7. Enjoy on a top of yogurt, in a smoothie bowl, or plain!
  8. Additional/optional add ons once granola is cooled:
    Dark chocolate chips/chunks
    Pumpkin seeds
    Raisins
    Dried cranberries
    Freeze dried fruit

 

What other fall recipes would you like me to try? Let me know in the comments here or on my social media accounts!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
@livebetterwithkatdetter

5 Ways to Manage Time for Your Health

Have you ever been inspired to make healthier changes but just wasn’t sure where to start? I’ve been there, too.

Throughout my sophomore year in college, I told myself I’d make time for my workouts. You see, I was really determined with my workouts during my freshman year. Then, I injured my knee and took a break to allow it to heal. After that, it was really hard for me to get back in the habit of working out 5-6 days a week.

The commitment was hard…I fell back into my old, teenage habits of “putting it off until tomorrow”. I’d try to work out in between classes and science labs, but then I’d quickly talk myself out of it…a nap sounded better instead.

After gaining a few unwanted pounds, developing a poor relationship with food & self, and having a hard time fitting into my clothes, I decided things needed to change…I needed to change…I needed to get my mind right so I could be happy with myself again.

prioritizing health
picture credit: Courtney Haas Photography

But how?? How did I manage my time for my health?

  1. I changed my outlook

    While at the time my motivation was how my clothes fit, it didn’t take long for me to remember the “exercise high” from endorphin release–and I fell in love with exercising again. I quit looking at exercise and health as a chore and just made smaller decisions along the way that now last me a lifetime. I put a priority on my health, and eventually, my “healthy habits” became a part of my daily life.

  2. I scheduled time

    We are all busy! We all work, have families, school functions, socialization…it all adds up! My biggest advice to you (and myself!) is to schedule time in your day for your health. If you want to meal plan, pick one day and dedicate one hour to prepping all of your fruits + veggies for the week. Schedule time for your workouts. If you know your busy in the evenings, try waking up early to get your workout in. Allow yourself to take an hour daily for you to find joyful movement to help you reach your health promoting goals.

  3. I prayed

    I’m a very spiritual person, and I look to God daily for guidance. When I was struggling prioritizing my health, I prayed to Him. I reached out to Him to help motivate me. Exercising was important for my mental health, and I looked to God’s support to guide me. I even started going on walks in the evenings just to talk to Him–I looked forward to those walks because I knew I’d feel enriched after.

  4. I found an accountability partner

    Luckily, I have some great friends! Friends that encouraged me to wake up early to go for a morning run. Friends that had the same goals as I did. Friends that motivated me to drink more water. Friends that helped me normalize foods! Friends that supported me. We were able to lean on each other, talk about our struggles and learn from one another. I highly suggest finding someone that can keep you accountable for both gentle nutrition & joyful movement–and it may be two different people!

  5. I gave myself grace

    Sometimes life gets in the way, and you can’t complete your workout. Sometimes you really want to eat french fries instead of a side salad at your favorite restaurant. Sometimes your muscles are sore and your body is telling you it needs rest. And you know what?? That is totally and completely OKAY…and normal! That is part of making sustainable lifestyle changes–allowing yourself to take a rest day, allowing yourself to eat foods that may not be the most nourishing–that IS part of a healthy lifestyle! Food flexibility, food freedom, joyful movement, gentle nutrition, rest days–all of that makes up a mindful & intuitive eating lifestyle. It can be hard in the beginning to give yourself that grace, but eventually, your life will be transformed and you will truly enjoy all aspects of a well-rounded life.

    My hope for you is that you can apply at least one of these time management strategies to prioritize your health.

    **Challenge for the week? Focus on one of these areas to help you prioritize your health.

Jump-start your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here -it’s FREE!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD

10 Easy Summer-Friendly Snacks

Summer is near! That means there so will be tons of pool parties, beach days, and outdoor fun ahead. Many people ask what kind of snacks they can keep on hand for summer, and today I will share 10 snack ideas to keep you and your family fueled for summer fun!

summer snacks healthy

  1. Watermelon Chunks

One of the things I look forward to most during the summer season! Watermelon is a great item to bring to a party or cook-out, and easily transported. You can cut it up ahead of time or simply take the whole watermelon and a knife to the party and eat on the spot.

summer snacks healthy

Got a bunch of leftovers? Pop those babies in the freezer for a cool, refreshing “pop-sickle”. 🙂

    2. Berry Salad

Blackberries, strawberries, blueberries, and raspberries–they all make their appearance known this time of the year, and oftentimes go on sale at the grocery store! Wash all your fruit (and slice strawberries if desired) and add to a big bowl. Another great option to take to the beach or pool party because it does not require refrigeration and will taste super refreshing!

black berries served beside strawberry on clear glass bowl
Photo by Angele J on Pexels.com

You could even use a skewer and alternate berries for something a little extra fun for the kids. It’ll be colorful and pretty, too!

    3. Apple Nachos

I know apples are not in season, but apples are one of those fruits that are available all year long in most US stores…what better way to celebrate a family fun day than with apple nachos?

summer snacks healthy

One of my favorite snack recipes found here–go check it out! I guarantee you’re kids will love it! If you have any peanut allergies–feel free to use almond, cashew, or soy butter.

   4. Homemade Trail Mix

Easy, portable, flavorful, and a complete snack! You can really add whatever you want in this trail mix, but here are some of my favorite options: almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, dark chocolate chips, dried cranberries/raisins, dried mango/pineapple, pretzels, etc.

There are endless options and various combinations that can be made here based on your family’s preferences. This is another great on-the-go, outdoor-safe snack!

   5. Fruit Pops

There are several 100% fruit juice pops you can buy in the store for convenience, but it would be so easy to make these at home, too! All you need is a pop-sickle mold container, freezer space, and a really good fruit mixture!

summer snacks healthy

Pinterest has several great recipes, or you can create one yourself! Basically blend up your favorite fruit combo (you can add veggies, too!), nut butter if desired, and some milk or yogurt for creaminess then add to your pop-sickle mold. Freeze for at least 4 hours to make sure pop-sickles are frozen all the way through. Enjoy on a hot day by the pool!

Check out my banana pop recipe here for more inspiration 🙂

   6. Smoothies/Smoothie Bowls

One of my favorite things to eat all.year.long but especially in the hot summer months. Linked down below is one of my favorite smoothie recipes, and I have several on my instagram page, too 🙂 @mindful.eating.dietitian

summer snacks healthy

Green Smoothie Bowl

   7. Veggie Sticks with Dip

Fresh cut veggies either from your garden or the Farmers market screams summertime! Carrots, celery,  broccoli, cucumber, bell peppers, squash, zucchini, tomatoes…so many to choose from! I’m looking forward to fresh garden veggies this year.

summer snacks healthy

I love to pair my veggies with a fun dip like homemade Greek yogurt ranch, hummus, tzaziki sauce, yogurt-dill dip, or a simple vinaigrette. Great way to get those micronutrients in!

   8. Greek Yogurt Parfait

These can even be made ahead of time if you know you’re gonna be on the road all day, need some quick on the go meal ideas, or are just hungry and need something quick! Be sure to keep this snack cooled either in a refrigerator or cooler for food safety!

summer snacks healthy

Here is my favorite parfait recipe idea topped with homemade granola. Top with fresh berries or other seasonal fruit you love!

    9. Fresh Pico de Gallo

Using all your fresh herbs, tomatoes, and jalepenos from the garden, the only other ingredient you need is lime/lemon juice! Crowd favorite, too! See my recipe here.

summer snacks healthy

Serve with your favorite tortilla chips or fresh veggies for a refreshing, nourishing snack.

  10. Protein Energy Bites

A year-round staple at my house, but its something you can make ahead of time, non perishable, and nutritious! Check out the full recipe here. 

summer snacks healthy

You could even transform those energy bites into granola bars–recipe found here. 

summer snacks healthy

 

What is your family’s go-to summer snack? Let me know in the comments 🙂

 

If you’d like to subscribe to my Newsletter to help you on you mindful eating journey, click here.

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
Facebook: Live Better with Kat Detter

 

“Git Up” Challenge Dance

Our version of the “Git Up” Challenge by Blanco Brown–Dance Fitness style! Feel free to use this dance as a warm up, cool down, or breather song in between sets…and most of all, have fun!

Special thanks to my dancers!! If you are in the Morganton, NC area and LOVE dance fitness type classes, come join us at Peak Performance on Tuesday’s and Thursday’s at 6pm.

**I DO NOT OWN RIGHTS TO THIS MUSIC: Used for instructional purposes only.

 

6 Things that are Damaging for Your Health

Have you ever chased a smaller body? Felt like your worth was dependent on your weight?

Most people try to lose weight at some point in their life…and unfortunately, diet culture promotes quick fixes that do not last a lifetime. Did you know that within 2-5 years of dieting, 95% of people gain weight lost back, plus more pounds? It’s time we stopped chasing diet culture’s lies and started choosing health promoting behaviors > weight loss for good. Here are the 6 things that are damaging for your health.

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    1. You’re not eating foods that make your body physically feel good

What foods make your body feel good physically? Think about it – foods that contain micronutrients – vitamins, minerals, and fiber. Those are found in nutrient dense foods like whole grains, fruits, and vegetables. If you are constantly fatigued, constipated, low energy, or you “don’t feel good”, re-assess your food choices and see where you can add in some of those nutrient dense foods. Does that mean that other foods are “bad”? Absolutely not.

With mindful & intuitive eating, choosing food that make your body physically feel good is key…but honoring your food cravings are equally important. You’ll find out why later in this blog post!

 3. You’re not drinking enough water

Our bodies are literally made up of mostly water–meaning we thrive off of water. My college anatomy and physiology professor said if you’re actually “thirsty” then you’re already dehydrated…so be sure you’re drinking enough water throughout the day. Enough fluids also aids in digestion to help build that healthy colon and keep you regular, if you know what I mean. Set small goals for yourself – for example: I will drink 4 water bottles by the time I leave work for the day.

   4. You’re restricting foods

A popular diet culture belief–restriction. If you eliminate carbs, you’ll lose weight. If you avoid fat, you’ll lose weight. If you eliminate gluten, you’ll lose weight. If you eat only protein, you’ll lose weight. If you fast, you’ll lose weight. And you know what? Many people do lose weight from restriction–however, when restricted foods are reintroduced into their life, it likely leads to a “binge”, and a food guilt session follows. That is why it is so important to eat balanced meals including all, yes all, foods at each consistent meal. Eating consistently is more sustainable for life, and you get to enjoy all foods.

With a life of mindful & intuitive eating, kales & cookies can coexist!

   5. You’re only doing cardio.

Trust me, I’ve been here! I am a cardio queen-running, dancing, swimming, biking–my favorites! Cardio burns the most calories and makes you sweat-and back when I was in the height of my disordered eating, that is all I cared about. Cardio is important for cardiovascular health…but strength training is just as important. Sculpting exercises builds muscles so we can be strong, complete activities of daily living, improve body mechanics and protect bone health.

  6. Poor relationship with food

Have you ever beaten yourself up over eating a food you consider “bad”? What about feeling good about yourself for eating something deemed “good”? That is the problem. Labeling foods as “good” and “bad”. With mindful & intuitive eating, all foods can fit as long as you’re enjoying balanced nutrition. Labeling foods is not good for mental clarity. Foods do not hold moral value. Part of life is enjoyment, and if that means eating your favorite food, then do it! You will have more food freedom if you get out of the “good food-bad food” mentality.

   7. Self Doubt

Is this something you struggle with? I do too. But hunny, remember – you are beautifully and wonderfully made! This is my favorite positive affirmation to remember. God designed you to be YOU. Unfortunately, we live in a society that glorifies weight loss…and when we aren’t successful with keeping weight off from diet culture, we feel like a failure…but I’m here to tell you that you do not need to give into the lies of wellness culture. You do you, boo!

Jumpstart your mindful eating journey by downloading my 6 steps to mindful eating guide here – it’s free!!

Until Next Time,

Happy Chewing!
Katrina Detter
Follow me on social media!

“Un-Cheese” Dip (Without the Cheese!)

Cheese is one of my favorite things (next to chocolate), and I probably eat some form of cheese most days of the week…cheddar, feta, mozzarella, bleu…I love them all!

One thing my husband and I love to do is order queso at a Mexican restaurant…I have no self control! We don’t do this very often, but when we do, I eat too much and usually feel bloated, wishing I had enjoyed it in moderation versus licking the bowl…

While I am not vegan, I do enjoy switching out animal based foods with plant based foods wherever I can! This recipe uses raw cashews, nutritional yeast, peppers, and tahini to create a similar alternative to dairy cheese dip.

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What’s Nutritional Yeast?

Nutritional yeast is a vegetarian dietary supplement rich in vitamin B-12 with a faint cheesy flavor–similar to Parmesan. It is a single-cell organism grown on molasses and then harvested, washed, and dried with heat to make the yeast inactive (meaning it has no leavening properties).  According to the USDA Nutrition Database, 1/4 cup serving contains 60 calories, 8 grams of protein, 0.5 grams of fat, 5 grams of carbohydrate, 3 grams of fiber and numerous vitamins and minerals including iron, niacin, vitamin B 12, and other B vitamins. Nutritional yeast is one of the few plant-based sources containing vitamin B 12 without fortification.

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What I love about this dip?

A typical serving of traditional queso at a restaurant is 2 tablespoons with 60 calories, 4 grams of fat (mostly saturated fat), 3 grams of protein and no fiber.

Traditional Queso Nutrition Facts (according to MyFitnessPal)

Serving Size: 2 Tablespoons
Calories 60
Total Fat 4 g
Sodium 200 mg
Total Carbohydrate 2 g
   Fiber 0 g
   Sugar 2 g
Protein 3 g

Vitamin A: 2%   Calcium: 8%

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My “Un-Cheese” Vegan Cheese Dip has just 64 calories per 1/2 cup serving with 3 grams of fat (mostly unsaturated, heart healthy fats), 3 grams of protein and 1 gram of fiber. What a nutritional win!

  “Un-Cheese” Nutrition Facts (Tracked in MyFitnessPal)

Servings: 8 servings Serving Size: ½ cup
Calories 64
Total Fat 3 g
Sodium 149 mg
Total Carbohydrate 8 g
    Fiber 1 g
    Sugar 2 g
Protein 3 g

Vitamin A: 9%   Vitamin C: 20%   Calcium: 3%   Iron: 5%

 

You can eat over twice the amount of traditional queso when swapping to “Un-Cheese” dip with less saturated fat, sodium and more fiber, Vitamin A, Vitamin C and Iron. It’s a nutritional win!

You can get the full PRINTABLE recipe below. Make sure you tag me @livebetterwithkatdetter in you creations!

 

Un-Cheese Dip

  • Servings: 8 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1/4 cup raw cashews
  • 1-4 ounce jar of pimentos
  • 1/4 cup Nutritional Yeast
  • 1 1/2 tsp salt
  • 1/2 tsp onion powder
  • 1/4 tsp garlic powder
  • 3 Tbs cornstarch
  • 1 Tbs lemon juice
  • 1 Tbs tahini
  • 1 can (15 ounce) of Rotel (I use mild because my palate is weak) 🙂
  • 2 cups of water, divided

Directions:

  1. Soak cashews in 1/2 cup of water for at least 30 minutes.
  2. After cashews have been soaked, add them to a high powered blender with pimentos, nutritional yeast, salt, onion powder, cornstarch, lemon juice, tahini, Rotal, and the remaining 1 1/2 cups of water.
  3. Blend until smooth.
  4. Add mixture to a sauce pan and simmer for ~10 minutes until un-cheese gets bubbly and thick.
  5. Serve with fresh veggies or your favorite dipping chip! Would also be good on salads and tacos.
  6. Enjoy!

 

I hope you love this dip as much as I do! While enjoying “the real stuff” is good every now and then, finding healthier, more nutrient dense options THAT TASTE GOOD is the way to go.

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter

 

 

 

References:
  1. Ndb.nal.usda.gov. (2019). Food Composition Databases Show Foods — LARGE FLAKE NUTRITIONAL YEAST, UPC: 039978025463. [online] Available at: https://ndb.nal.usda.gov/ndb/foods/show/45360902 [Accessed 6 Jun. 2019].
  2. Myfitnesspal.com. (2019). Calorie Chart, Nutrition Facts, Calories in Food | MyFitnessPal | MyFitnessPal.com. [online] Available at: https://www.myfitnesspal.com/food/calories/mexican-cheese-dip-441450166 [Accessed 6 Jun.
  3. Myfitnesspal.com. (2019). Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com. [online] Available at: https://www.myfitnesspal.com/recipe/view/67379228593837 [Accessed 6 Jun. 2019].

ALMOND JOY Granola

It’s been a hot minute since I made homemade granola! Who else loves a good crunch with a yogurt parfait or on-top of a smoothie bowl? This girl does!

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Granola oftentimes gets a bad rap because many store bought ones are high in fat, calories, and sugar. While all of that is true, you can make granola in the luxury of your own home CHEAPER than you can buy it and you can make it more nutrient dense!

In this recipe, I use old fashioned oats (complex carb + soluble fiber), chia seeds (rich in omega 3 fatty acids + fiber), whole almonds (healthy fat + protein), and dark chocolate (antioxidant) as the base. Some other additives: maple syrup (only 2 tablespoons for the whole batch), unsweetened coconut flakes, stevia sweetened chocolate chips, and coconut oil. Find full FREE printable recipe down below!

NOTE: If you like things a little sweeter, feel free to bump up the maple syrup to 1/4 cup instead of 2-3 tablespoons.

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ALMOND JOY Granola

  • Servings: 8 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 2 cups old fashioned oats
  • 1 tablespoon chia seeds
  • 1/4 cup whole almonds
  • 1/4 cup unsweetened cocoa powder
  • 1/4 teaspoon salt
  • 2 Tablespoons coconut oil, melted + cooled
  • 1 Tablespoon vanilla extract
  • 2-3 Tablespoons pure maple syrup
  • 2 Tablespoons unsweetened shredded coconut flakes
  • 1/4 cup dark chocolate chips ( I like using stevia sweetened )

Directions:

  1. Preheat oven to 325 degrees F.
  2. In a bowl, mix oats, chia seeds, almonds, cocoa powder and salt.
  3. In a separate bowl, mix melted coconut oil, vanilla, and maple syrup.
  4. Combine dry ingredients with wet ingredients and mix well.
  5. Pour mixture on to a parchment paper lined cookie sheet and bake for 30 minutes, stirring granola halfway through.
  6. Add in coconut and chocolate chips and bake for additional 5 minutes.
  7. Allow granola to cool for 15 minutes and store in air tight container up to a week.
  8. Enjoy with some mixed berries + yogurt, on top of a smoothie bowl, with milk, or plain!

 

I hope you all enjoy this quick and easy granola recipe!  Add it to your meal prep for breakfast on the go!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter

#livebetterwithkatdetter

10 Minute Ab Workout

We all have fitness goals–and building a strong core is one of mine.

Below you will find a demonstration of 5 different ab workouts with modifications. See instructions for workout below:

**Go your own pace, take breaks when you need it, and feel free to do the modification step.  Even if you’re just starting out, the modifications STILL engage the core and you can still achieve results.

Complete 2 rounds of each exercise for 1 minute each–resulting in a 10 minute workout. Try to complete ab workouts 3-4 times a week for maximum results!

  1. PLANK:

    • Engage the core and try to keep a straight line form (hips are not hanging toward the ground, butt is not up in the air). You may complete these with straight arms (working on the shoulders as well) or with your elbows down (focusing more on core)
    • MODIFICATION: Place knees on the ground, but still engage core (you will still get a great workout)
  2. SUPERMANS:

    • With your body lying front-side, flat on the floor, lift upper and lower halves of body (kind of like you are flying like superman). You may bend arms or keeps arms straight.
    • MODIFICATION: I find bending arms is a little easier, make sure you continue squeezing those muscles!
  3. BICYCLES:

    • Lying on your back, bring opposite elbow to opposite knee while keeping your belly button in and core engaged.
    • MODIFICATION: The higher you raise your legs, the easier the exercise will be, but still effective!
  4. LEG RAISES:

    • A little advanced, this exercise works the full abdominal region. In a back-lying position, keeping your legs straight, simply raise them slow and controlled up and down–really engage the core and try not to lose form.
    • MODIFICATION: Place your hands under the small of your back (this will help control the core easier).
  5. PENGUINS:

    • Lying on your back with knees bent, use your hand to reach to the back of your heels (working the oblique muscles).
    • MODIFICATION: The closer you bring your heels in to your butt, the easier this exercise will be.

 

 

I hope you all enjoy this workout! Make sure to tag me @livebetterwithkatdetter or #livebetterwithkatdetter if you try it.

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!
@livebetterwithkatdetter

Fresh Pico de Gallo

With summer just around the corner and gardens beginning to produce an abundance of fresh veggies and herbs, I decided to share my pico de gallo recipe.  Summer is the season of cookouts, BBQ’s, and grilling, and I guarantee this salsa will be a crowd favorite.

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About a year ago, I learned how to make this pico from a coworker who is from Guatemala.  I never made fresh pico de gallo before, and I was surprised that I liked it because I am not a big fan of tomatoes or cilantro…but combined with limes, jalepeno, and onion, this fresh pico is addictive.

And of course, pico de gallo is naturally nutritious! Tomatoes contain lycopene which is a powerful antioxidant (fights free radicals in the body to prevent  cancer and chronic diseases), onion (high in fiber, vitamin C, folate and potassium), cilantro (vitamin A, vitamin C, vitamin E, vitamin K, fiber), and lime (vitamin C).

Full, FREE printable recipe below and make sure to tag @livebetterwithkatdetter and use #livebetterwithkatdetter in your creations!

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Fresh Pico de Gallo

  • Servings: 6-8 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 4 Roma Tomatoes, diced
  • 1/2 Vidalia Onion, diced
  • 2 Jalepenos, seeded + diced
  • 2 Tablespoons Fresh Cilantro, finely chopped
  • 3 Limes, juiced
  • Salt + Pepper to taste

Directions:

  1. Wash produce. Thinly slice and dice Roma tomatoes (I also de-seeded tomatoes, completely optional). Add to serving bowl.
  2. Dice 1/2 vidalia onion and add to tomatoes in serving bowl.
  3. Slice jalepenos in half. Using a spoon, scoop out jalepeno seeds (you may keep the seeds if you want extra heat). Dice peppers and add to tomatoes + onion in serving bowl.
  4. Finely chop fresh cilantro and add to other ingredients in serving bowl.
  5. Juice 3 limes into ingredient bowl.
  6. Add salt + pepper to taste.
  7. Marinate for at least 30 minutes or overnight to enhance the flavors.
  8. Serve with your favorite tortilla chips or fresh veggies.

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Tikki approves, too! 🙂 I hope you all enjoy this fresh summer recipe! The leftovers are perfect for work lunches, too!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter