#CountdownToGoRed Pop Quiz

Check your “Go Red” IQ with this Pop Quiz

What is “Go Red” and why are we counting down to it?

A.  The Kansas City Dietitian is a big Kansas City Chiefs’ fan and we are counting down to next season.

B.  The Kansas City Dietitian goes red every day because the color red brings out her eyes.

C.  We are going red in celebration of Valentines Day; because with the Kansas City Dietitian early is on time.

D.  Go Red is a day designated to raise awareness and support the fight against heart disease.


We wear Red!

We wear Red!

While the Kansas City Dietitian does look very nice in red attire and loves to root for the Kansas City Chiefs she is wearing red for a different reason. The first Friday of February is National Wear Red Day. National Wear Red Day or Go Red for Women is a day set aside to raise awareness that heart disease is not just a man’s disease, it can affect as many as 1 in 3 women.

What can you do?

  1. Wear red on the first Friday in February (February 6, 2015)
  2. Commit to diet and lifestyle changes for you and your family and tell others about it.

February is heart month. Let’s spend some time pampering our hearts with a little TLC (Training, Lose Weight, Clean Eating). Exercise, weight loss, and cleaning up your diet are all important ways that you can love your heart.

Be sure to share your pictures of how you Go Red on our Facebook , Twitter (@TheKCDietitian), or Instagram(@TheKCDietitian) with one of these hashtags #GoRed #GoRedForWomen #WearRedDay


Kansas City Dietitians’ Spring Clean Eating 2-Week Challenge

If you have been following the Kansas City Dietitian from the midwest then you know that our long awaited spring is here, and we earned it one snow day at a time. But if those snow days have left you with a few extra numbers on the scale then it’s time to retrain your brain with the Kansas City Dietitians’ Spring Clean Eating 2-Week Challenge. Join the Kansas City Dietitians as we shake off our winter bluejeans and slide into our spring skinny jeans. Below is an interactive worksheet that you will use to decide which disciplines need work in your life. 


2-Week Spring Challenge

List a food that you cannot live without ______________________________

Circle 3 foods on this list that you will not have during the next 2 weeks


Easy ———————————————————————————–>    Hard

Cookies                       Candy                         Pasta                           Bread


Brownies                    Pizza                           Cheese                        Sugar


Chips                          Crackers                     Burgers                      Cereal


Hot Dog                      Fast Food                    Lunch Meat                Packaged Food


Pop                             2% Milk                      Juice                            Gatorade


List the three things that you circled and list an alternative:

Example: Cookie, Protein Bar

Food Selected                                Alternative









Circle 3 foods on this list that you will have at least 10 times in the next 2 weeks.


Easy —————————————————————————————————->   Hard


Banana                       Apple                          Strawberries              Blueberries


Carrots                       Celery                           Spinach                      Beans


Onions                        Lettuce                       Peppers                      Kale


Olive Oil                      Brown Rice                 Plain Almonds           Tofu


Chicken Breast          Oatmeal                      Quinoa                        Plain Greek Yogurt


List the three things that you circled and list which food you currently eat that you are replacing with these healthier alternatives.

Example:    Oatmeal,   Frosted Flakes Cereal

Food Selected                                Replaced







Here is the downloadable  challenge form. Print it off and put it someplace that you will see it every day for the next two weeks.

A Salad A Day Keeps the Dietitian Away

(And trust me; you want to keep me as far away as possible!)

3 Things that Happened to Me Yesterday

1.  I met with a new client.  After an hour of counseling we were able to set a goal for him- “Eat one bite of one vegetable each day.”

2.  I scheduled a new client.  When I introduced myself he enthusiastically agreed to schedule an appointment with me. The person next to him, who happens to be a very long time client of mine burst out laughing stating,” Well that’s a new one.  I have never seen anyone who actually wanted to meet with you.”  (FYI-Dietitians need tough skin and a soft heart.)

3.  I met with a new client.  She was a lovely lady who was shocked at my simple recommendations for her to eat at least one salad and one additional vegetable each day.  She responded “I always eat a salad every day!”

And thus goes my days.  I should have asked client number 3 to counsel clients numbered 1 and 2. I could have gone home.

Because, you see, eating healthy is a no brainer.  According to the now infamous Mediterranean Diet the goal is to eat one salad every day and at least one additional vegetable.

You don’t have to use coconut oil.  You don’t have to look for gluten free vegetables (BTW all veggies are already gluten free).  You don’t have to eat low carb or high protein.

How simple can it be?

  1. Eat a salad with lots of veggies.
  2. Eat an additional vegetable.

If I had known that being a nutritionist was this easy I would not have gone through years of college and multiple degrees.

Of course, that takes us back to client number 1.  Where was his mother when he was growing up, anyway?

Good grief people-eat a salad, eat a vegetable and teach your children and grandchildren to do the same.

And now you know why my long term client in number 2 LOLed. (And you also might know why my kids think I can’t TEXT)

And you also know why eating a salad every day will keep the annoying and much feared dietitian away.


A Starchy Kansas City Dietitian Plays One Potato, Two Potato, Three Potato, Four

Some nutritionists get a little crazy.  (Of course, I am not one of them) They say you should not eat potatoes and corn because they are “starchy.”  They tell you that an avocado is a fruit.  They tell you a tomato could be either a vegetable or a fruit.

That is all just crazy talk!  (Although, some dietitians swear that it is all true!)

Do you get confused?

I can clarify this confusion by going back to the wild and crazy Mediterranean Diet. 

This diet actually lets you eat potatoes and pasta!

And it doesn’t even care if you call them starchy.

Can you believe it?

No wonder those crazy Mediterraneans are able to keep on their “Diets” while we Westerners are on and off diets as fast as you can say “Vegetably.”

Yes, you can eat a potato or pasta topped with the craziest of all “Saucy Sauce.

Of course, portion size does matter.

Inhaling a bucket of spaghetti is not on the Mediterranean diet.  A baked potato the size of Idaho is not a good choice, either.

Prepare a cup of pasta, cover with a cup of super sauce, top with a tablespoon of pine nuts and sprinkle with a tablespoon of freshly grated cheese. Pair that with a salad and you have a lovely little meatless meal. 

So if an avocado is a fruit then is watermelon water?  Does a pear have to be eaten as a pair?  Does a carrot truly care?  These are such confusing nutrition dilemmas…..

Luv, WD

A starchy Kansas City Dietitian

Meatless in Seattle

Meatless in Seattle, a Blockbuster Dietary Drama

Don’t you love that movie?  Tom Hanks is up in the middle of the night trying to figure out what to make for dinner the next night.  His son calls in to a cooking show to help him get recipes and Meg Ryan is listening on the radio and knows that her quinoa recipe is just what he needs….It just makes me cry every time I see it.

If you are thinking something is amiss you might be right.  However, the key point in this discussion is to notice that it is possible to fall in love with meatless meals, even in Seattle in the middle of the night or on Valentine’s Day on top of the Empire State Building.  So, no matter what side of the country you live on you can enjoy meatless meals.

Once again I have to mention the Mediterranean Diet recommendations.  The researchers created 3 meatless meals per week.  These consisted of things like nuts, beans, quinoa, brown rice, lentils, whole grain pastas…. (and don’t forget the Super Sauce.)

A favorite easy dish to prepare is:  toasted quinoa, cooked with the super sauce and then combined with black beans, topped off with some toasted almonds.  Easy to prepare, tastes yummy and is a great meal to eat while watching Tom Hanks and Meg Ryan movies.  I also love the one about Email.  Meg Ryan owns a cookbook shop and teaches children how to cook and Tom Hanks closes it down…  with his Mega Chain organic grocery store….. makes me sniffle just thinking about it.

Luv, WD

A Dietitian who is Meatless in Kansas City


One Fish Two Fish Red Fish Blue Fish

One fish two fish three fish

Three is the number of fish meals the Mediterranean diet recommends per week.

This Dr. Seuss book was written as an introduction to the Mediterranean Diet.  The red fish represent  fish found in warm bodies of water such as lake trout, perch, walleye…

The blue fish represent  fish found in cold bodies of water; salmon, haddock, etc.

I sense doubters out there.

Do you remember studying poetry in high school English class? One read a poem and the teacher discussed the deep meaning of the poem.  I always took the stand that unless one personally knew the poet and the poet was present to explain what the heck he or she was thinking when he or she put the words on paper then anyone could be considered correct in his or her interpretation of the poem.

(A side note, when my kids were in high school I was a long term sub for their English teacher.  I believe those lucky students received excellent poetry interpretation skills from me, don’t you?)

Unfortunately I did not know Dr. Seuss (although I certainly know my share of doctors who say some pretty weird and funny things) thus I believe that the deep meaning behind this particular book is dietary in nature.  (Don’t even get me started on Left Foot Right Foot Feet Feet Feet…)

The Mediterranean Diet continues to be the healthiest diet to follow.  It recommends eating at least 3 meals each week containing fish and one of those meals  include a fatty fish such as Salmon.

Interpreting the One Fish Two Fish Book as a description of Mediterranean Diet recommendations is perfectly reasonable. (You wish you had been in my English class, don’t you?)

My next blog will discuss the virtues of breast feeding based on the book  “Are You My Mother?” by P.D. Eastman.

Luv, WD

Exploring the English Language with a Kansas City Dietitian