7 Ways to Use Greek Yogurt
5 Quick Rituals For A Better Day
RBA Body Image Challenge
Living with a Registered Dietitian: Nick Halasz, RD, LD
Top 10 Things I am Loving this March

7 Ways to Use Greek Yogurt

Today I want to share with you multiple ways to use one of my favorite ingredients, Greek Yogurt. I love the texture, high protein content and versatility of this great food item. While it took some getting used to I now find myself eating Greek Yogurt a few times a week, both in savory and sweet ways.

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Here are 7 Ways to Use Greek Yogurt:

1) Smoothies. Using Greek yogurt as the base of the smoothie helps boost up the protein content and allows for a nice creamy texture. My favorite combination in Greek yogurt, frozen raspberries, and almond butter.

2) Sour Cream. Topping burrito bowls or chili with a dollop of Greek yogurt provides the same consistency as sour cream and is a nice contrast to these hot meals.

3)  In Pancakes. I absolutely love pancakes for a Saturday morning breakfast but find they don’t keep me full very long due to the lack of protein. Try this recipe for adding Greek yogurt to the batter for some added staying power.

4) Creamy Dressing. Using Greek yogurt as a base for homemade salad dressings is a great alternative to store bought. Adding the right flavors still makes for a healthy, delicious dressing.

5) Breakfast Parfaits. I absolutely love plain Greek Yogurt topped with Trader Joe’s simply chocolate Trek Mix. The sweet, salty, creamy combination is such a great breakfast option!

6) Tuna or Chicken Salad. Try replacing mayo with plain Greek yogurt to get the same texture for your tuna salad. Or try my favorite combination, half yogurt and half avocado!

7) As a Dip. Mix with dill or parsley to make a savory dip for vegetables, or stir in some peanut butter or cocoa powder to pair with fruit for a sweet treat.


What is your favorite way to use Greek Yogurt?

5 Quick Rituals For A Better Day

We all have those days. From the minute you wake up you feel like you are already behind schedule and you just cannot shake this downer mood. Rather than letting this defeat us, let’s see what we can do to turn this day around. Here are 5 quick things you can try to spark some positivity for a better day:

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1) Slowly sip your morning coffee or tea. Take in the aroma, the warmth and just breathe. Being present without distractions can really set the tone for the day.

2) Stand up tall. Sometimes just changing your posture and outward appearance can have a huge impact on your mood. Sit up straight, stand in a power position or simply put a smile on your face; just believe that this day is going to be great.

3) Practice Positivity. Write out positive affirmations and quotes, three things you love about yourself, and/or browse these positive body image Facebook pages for some inspiration.  You are guaranteed to feel better.

4) Altruism.  Give someone a genuine compliment or write a nice text or handwritten note (even better) to a friend or family member. This can really help boost your spirits by knowing you made someone else’s day.

5) Practice Gratitude. Nothing puts a smile on my face like looking at pictures from fun times  with my husband, family and friends whom I am so thankful for. Try keeping a gratitude journal that you can look at to remember all the blessings you have in your life. Even when the small things add up and cause you to be in a bad mood, take a step back and think of the big picture.

RBA Body Image Challenge

Good morning, I hope your week is off to a great start!

I am loving this week so far thanks to a wonderful body image challenge taking place in our office with participation from some of our clients. You can feel the positive energy and I love sharing everyone’s experiences with these motivational challenges in sessions.

body image challenge

Here are the challenges if you would like to join in and how I plan to participate! Feel free to adapt these to fit your lifestyle.

1)   Post an encouraging message on your mirror

I decided to post a positive affirmation on my work computer where I can sometimes feel overwhelmed. It has been a nice reminder on these busy days.

2)   Go one day without makeup

Going strong with this all week! I don’t tend to wear that much makeup as is but just the statement being made by not worrying about appearance has been so freeing!

3)   Try one new food or recipe

I have all the ingredients to make this white turkey chili later this week.

4)   List 10 things you like about your body

I definitely find myself worrying about not being good enough in certain situations whether it be appearance, work related or in my personal life. I will use this challenge to focus on my strengths. 

5)   Eat 1 meal without any distractions (sit down at the table and eat without TV or computer. Eat with family/friends if possible)

Committing to turning off my computer during lunch today! It’s a good one too so I cannot wait to enjoy it. 

6)   Try a new form of exercise

Hmm this is a good one! I have been doing my insanity workouts every morning but getting a bit bored. I will look to my Pinterest Page to find some circuits I can incorporate the rest of this week. 

7)   Write a scale/mirror disclaimer (better yet throw away your scale!)

No scales at home but I am guilty of having bad body days or changing my outfit a handful of times before going out on certain occasions. We are also planning a scale bashing event in the spring and I cannot wait to destroy some scales! 

8)   Spread the positivity—write an encouraging note to family or friends. Share with them things you like about them (not body related!)

I wrote congratulations cards to our three senior students who all placed into a dietetic internship!!!

9)   Eat your favorite food that you may not have had in a long time!

As a thank you, “College Girl” Shelby gave me some truffles which  I have been enjoying after dinner! 

10) Practice self care—take at least 30 minutes to do an activity you love that helps you relax

This week, I have committed to not checking work emails when coming home at night, but rather relaxing with my husband. 

11) Celebrate with friends. Reflect on the past week and share with friends your experiences. Encourage them to try a challenge! At RBA we will be having a meeting to reflect.

Can’t wait for this, I am excited to hear everyone’s experiences. 

Living with a Registered Dietitian: Nick Halasz, RD, LD

Thank you for all your feedback on Scott’s post: Being Married to a Registered Dietitian. Thanks to the awesome dietetics community, dietitian colleagues and friends showed their support and started to email and tweet me quotes from their family members as well! I am excited to feature some of these RDs individually and help give more insight into what it’s actually like living with a Registered Dietitian and show that we all have a little REBEL in us! Stay tuned from more posts from RD spouses, parents, roommates, children, friends, or other RDs themselves. If you or someone you know would like to be featured, please email me at kait@rbitzer.com

This week we will feature clinical dietitian and fellow terp Nick Halasz. Nick and his fiancé are both dietitians and have became great friends of ours over the past few years! Read on to see what it’s life having two RD’s in one household.

RD Squared (or R2D2): What it’s Like Living with a Dietitian, as a Dietitian
Nick Halasz RD, LD

N and K

Being a male in this profession is a rarity, as is being (soon-to-be) married to another dietitian. So what happens when you’re a dietitian and so is your fiancé? Is your apartment a dessert-free zone? Do you secretly judge when someone brings chips and queso to your cookout? Of course not! I think a lot of people have the misconception of dietitians being food police, which could not be further from the truth. When someone asks what Katey does for a living and I respond with, “Oh, she’s a dietitian too,” I can see the panicked look on their faces like oh man you must be eating nothing but salads and tofu all day. In reality, dietitians are people too. We don’t judge you at restaurants. We splurge from time to time, just like everyone else. I think the majority of us became dietitians because we love food, not shun it.

Katey and I have been living together for a little over two years now. I like to think that we’re not too much different than your average, non-dietitian couple. Sure, we try our best to eat healthy, grocery shop with a plan, and cook whenever we can. But, we also get lazy and order pizza, go out to eat, and go back for a second cupcake (well, mostly me). I tend to think of my daily diet like a budget. Save a little here so I can spend a little more there. Eat a lighter lunch if I know I’m going out for dinner. I’ve been jokingly told numerous times by friends that I’m the “worst dietitian ever” we when go out to eat because they see me order a burger, fries, and a beer.  At least I hope they were joking. But in reality, what they are seeing is such a small snapshot of my day or week.

I also like to think that we have learned from each other. I used to hate oatmeal. Why would someone want to eat some flavorless mush? Katey would eat it nearly every day for breakfast and I would always wonder what she saw in it. Then one day I tried it the way she made it, with Organic Trek Mix from Trader Joe’s. The dried cranberries, seeds, cashews, and almonds added sweetness and texture that I had been missing. Since then, I have a bowl of oatmeal almost every morning with my own variation of PB2 peanut butter powder (seriously, check it out!) and cinnamon or chocolate protein powder.

I personally can’t live without Greek yogurt. If you’ve ever spent any time with me, you know that I’m an ice cream fanatic. Seriously. I would eat it every day if I could, which would be fine in moderation. But the words “moderation” and “ice cream” have never been in the same sentence for me (well, not counting this one). I’ve found that a container of Greek yogurt is perfect to satisfy my cravings when I get a case of the ice cream shakes (mmm shakes). It’s my way of swapping a high calorie food I love for a healthier alternative.

At the end of the day, Katey and I know it’s all about balance and moderation. We don’t like to take our work home with us anymore than someone in a different profession. We won’t scrutinize your entrée choices or remind you to make half your grains whole. As dietitians, we know food is such an important part of holidays and celebrations, catching up with friends, and something that brings everyone together. We do try our best to eat healthy 80% of the time. That other 20% of the time is reserved for life.


For other posts in this series please click here.

Top 10 Things I am Loving this March

1. Living with a Registered Dietitian

This has been such a fun series to include on the blog, I am loving hearing everyone’s stories of what it’s actually like living with an RD. There are so many REBEL RDs out there!
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2. Cauliflower

I am really enjoying different ways to try this vegetable I used to dislike. Roasting and rice form are my two favorites, with other versions seen here.

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3. St Patrick’s Day

This has been one of my favorite holidays since I can remember. My mom used to dye our milk green and make her famous Irish soda bread for family and friends. Scott and I have recently taken on the tradition of hosting friends for an annual St Pat’s gathering each year. 
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4. Espresso

Scott’s family  gave us this machine, at first belonging to Scott’s grandparents but not being used anymore. We are grateful to have it and it has been a fun treat. I especially love the milk steamer on the side to make foamy cappuccinos.

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5. This post: All the Difference in the World 

It reminds us that comparisons, especially when it comes to food and health are  extremely tricky as everyone has different needs.

6. Fresh Flowers

It is amazing what having these on our dining room table does for our whole space! I love the feel and bright colors it really brings our place together and makes me smile. It is worth it to me to pick up a simple bouquet every few weeks!

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7. Kale Chips

This has been my very way to enjoy leafy greens in this cold weather. I love the crunchy, salty bite of these kale chips!

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8. National Nutrition Month

This has been my favorite National Nutrition Month theme to date: “Enjoy the Taste of Eating Right”.  I could not agree more that taste and nutrition need to work together in order to be successful!

9. Birthday Boys

All my favorite guys have a March birthday and I love celebrating each and every one of them, my brother, my Dad and my husband.

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10. My Dad

My Dad in particular, hit a milestone birthday this month and we had a great time surprising him with friends and family. I could not ask for a better role model and support system in my life and I am beyond blessed to have a Dad like him!

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