Lucky 13 Rainy Day Workout

Lucky 13 Rainy Day Workout

For National Nutrition Month we are “biting into a healthy lifestyle.” Yes, we are the Kansas City DIETITIANS but part of a healthy lifestyle is also exercise. You can find thousands of workouts on Pinterest, but sometimes it takes having a workout show up in your inbox or come across your newsfeed to motivate you to get movin’.

Spring officially starts tomorrow and here in the Midwest we have dipped into a bit of a cold spell from our 80 degree spoilfest. I have shared in the past about how my little 10-week-old keeps me pretty busy. It seems I always run out of time and energy to get a good workout in. I came across this post from my friends at Vital Leadership and found it very motivating to take advantage of any minutes and energy I have.  I don’t always have to be running a marathon to make my workout count!

Before you get started, if you are not planning to use cardio equipment pick an easy, medium, and hard cardio activity. They can be walking or jogging in place, jumping jacks, stairs, or my all-time favorite burpees. If you are using a piece of cardio equipment pick an easy, medium, and hard setting. I have to add the disclaimer that you should consult your doctor before beginning any exercise program.


Begin with a 5-minute warm up of easy cardio. Don’t forget to warm up your shoulders and trunk with some trunk twists and arm swings.

Don't just "pin it" DO IT!

Don’t just “pin it” DO IT!

Cool down OR go into a second set. 

Need more? One of my favorite workout infused blogs is .



 Do you have a favorite workout routine or blog to follow?

Comment below with your favorites.

Out with the Old… But we still love you Richard Simmons!

As the saying goes, “out with the old and in with the new.” It’s time for the Kansas City Dietitian to do some cleaning out. We’ve donated our Richard Simmons’ VHS tapes (although the leg warmers we kept, they are definitely making a come-back) and kissed the food pyramid goodbye. But we’re not quite ready to get rid of this “ancient” food.  No, we are not talking about the turkey you’ve had in your fridge since Thanksgiving. We are talking about ancient grains. These grains are from traditional plant varieties and have existed unchanged for thousands of years in regions outside the United States.  We’ve highlighted a few of these ancient grains. Stay tuned for recipes incorporating these. 


Farro is an ancient variety of wheat originating in the Fertile Crescent region of the Mediterranean. Considered the “mother of all wheat,” this chewy, nutty-flavored grain was a staple in the diet of the ancient Romans. Studies show ancient varieties of wheat offer a punch of nutritional power.


South America is the home to this small but mighty gluten-free whole grain. Amaranth is one of the grains with the highest amounts of protein. Traditional oats provide 5g of protein per ½-cup serving, Amaranth boasts 16 grams of protein for the same serving size. Boost up your breakfast with amaranth. Simply heat it in a heavy, dry skillet until the seeds pop, and serve it with milk and fruit, for the perfect breakfast cereal.


The final stop on our ancient grains journey is Asia, the home of millet. Millet is an easy-to-digest gluten-free grain known for its fiber content. It can be easily incorporated into our U.S. diet as a high-fiber alternative to white rice in stir-fry.

Have you tried any of these grains? We’d love to hear about it (@glennamoe and @theKCdietitian)!  In the meantime, The Kansas City Dietitian has taken to twitter to overcome her Richard Simmons’ withdrawal (@theweightsaint). 

Mama Mia and the Weighting Game

Mama Mia and the Weighting Game

Games are fun.

Not too long ago we were with a group of friends and they drug out an original “Newlywed Game.”  Since we have all been married hundreds of years we got a big kick out of it. (Yes, Big Kicking is good exercise.)

However, the “weighting” game isn’t always so much fun.

This is not an issue to be taken “lightly.”

I don’t have the answer to America’s obesity epidemic and I am a trained professional.  (I also stayed in the Holiday Inn Express last night.)

So, what should we do?

I suggest watching Meryl Streep in Mama Mia!


Yep, that’s right.

The Greek isles have long been identified as one of the healthiest places to live.

The Mediterranean Diet continues to be the healthiest diet to follow.

In the movie you will see:

Lots of dancing in sand

Lots of steep steps and hills to climb


Olive groves

Being a curious dietitian I wonder how many calories Meryl Streep burned in that movie.

People living on islands like the one in the movie easily burn more than 1000 calories a day just walking.

Healthy weight is all about healthy living.  There is a Greek island in the Mediterranean where the inhabitants live well into their 90’s WITHOUT illness.  The keys to their health?

Physical labor- walking, gardening, fishing, climbing hills

Healthy diet-fish, nuts, fresh fruits and vegetables

Friends and family- getting together with friends and family constantly to just check in and know that they are loved and others care about them.

So rent the movie and see if you can listen to “Dancing Queen” without dancing.  If you can then your dancer must be broken.

*Warning-Do not dance on your bed and jump up to do the splits and touch your toes.  The result will not be pretty, trust me I know.

Luv, Dancing Queen WD

Kansas City Wonder Dietitian and the Adventures of Sue

Wonder Dietitian and the Adventures of Sue Returns

Welcome to Week 2 of our Healthy Living Challenge.  Last week your assignment was to determine your daily calorie usage

Just to make sure you are in the ballpark (Put down that hot dog!  Wrong Ball Park!) Most middle aged women of average height should use between 1400 and 1600 calories per day.  For a man it would be between 1800-2000 calories per day.  If you run and are a woman you can add around 100 calories per 10 minutes of running and about 150 calories if you are a man.  (I know, it’s not fair.)

We left Sue screaming and pulling out her hair last week.  (I gave her a few days to calm down before I tried to give her any more information. This is a trick we learned from seasoned dietitians- no we aren’t talking about salt.) 

This week we are going to help Sue plan a healthy diet so she can begin to slowly lose weight. 

(Have you noticed I have been speaking in the plural?  We dietitians get wary fighting the battle of overeating alone so we pretend I am we.  It makes we think we have a fighting chance.)   

The goal for this week is to try to keep tabs on how many calories we take in each day.  You can go to one of the apps I shared last week to do this.

Now we are going to go and get on the treadmill for at least 10 minutes.  (It also helps to be We rather than I when on a treadmill because WE burn more calories than I.)

Kansas City Dietitian Takes a Trip Down D’ Nile

Kansas City Dietitian Takes a Trip Down D’ Nile or is it Denial?

 My used-to-be-good friend and used-to-be-staunch supporter Danny did not like yesterday’s blog.  He said that I implied that it was too late for anyone over the age of 40. 

I am here today to rectify this misunderstanding.  I am not only going to berate my friends and family under 40 I am also going to offend my used-to-be-friends over 40.   

Yes, it is time to get off the boat as you travel down D’Nile.  If you are 40 or younger and if you are 40 or over it is time to stop living in a state of denial.  If you

1)             Don’t exercise at the very least 3 times per week

2)             Don’t eat a wide variety of veggies every day

3)             Do overeat routinely

Then this message is for you. 

Stop it, or I‘ll bury you alive in a box. (See Bob Newhart’s counseling strategy

 Today is the very best day for you to begin to exercise and eat healthy foods.  If you have not exercised yet today, stop reading this and  walk around for 5 minutes. (5 minutes of exercise is better than no minutes.)

If you are reading this and have not eaten something blue, red, orange or  green, go to your kitchen and eat 1 prune, 1 cherry tomato, 1 carrot stick and 1 piece of broccoli.  See?  That was easy.  Baby steps.  (Another great therapist that I admire, is Dr. Leo Marvin,

So, to all of my used-to-be-friends that are either under or over 40, remember denial is not just a river in Egypt.  It is a state of being that will lead you toward many hours of sitting in waiting rooms. 

Are we still friends, Danny?

I hope you have a great weekend.  Rent the movie “What about Bob” and laugh the calories off.

Kansas City Dietitian Sings about Signs

Sing with me.  You all know this song. 

Sign, sign, everywhere a sign
Blockin’ out the scenery, breakin’ my mind
Do this, don’t do that, can’t you read the sign?

(Thankfully you cannot hear Wonder Dietitian as she sings.  It would hurt your ears.) 

Very Scary Sign (but not very funny)

But the real issue besides my singing voice is “Have you noticed the signs?”

The signs are everywhere. You may see it on your bathroom scales. You may feel it when your pants don’t quite button anymore. You may notice it at the local big box store where you have your blood pressure checked. It may come from a recent blood test at your doctor’s office. You may notice you are out of breath when you climb the stairs at work.

The signs are everywhere. These signs are telling you that you are eating the wrong foods and not exercising. By changing these 2 habits you will be on less medication, weigh less, feel better, and lastly have a better singing voice. 

Sing with me again.

Sign, sign, everywhere a sign
Blockin’ out the scenery, breakin’ my mind
Do this, don’t do that, can’t you read the sign?

(OK, so if you take better care of yourself, you may not improve your singing voice but you will improve your ability to sing without gasping for air.) 

It never ceases to amaze. Wonder Dietitian has now successfully taught singing lessons.