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Katie’s Week Following Clem&Thyme Meal Plans

By Katie Poppe It’s been a while since I’ve posted anything on the blog (I still need to update you all on my LEAP journey!!!), but […]

Katie’s LEAP Journey – Phase 1

I’ve been a Certified LEAP Therapist for over 2 years … helping clients through food sensitivity testing and lab-directed elimination diets. I feel blessed to have […]

Garden Update + Habanero Hot Sauce Recipe

by Katie Poppe Our very first main growing season has come to a close. As with any new garden, we learned a lot about what works […]

Farmhouse Update #2!

Happy July, readers! Just writing to give you an update on the new office in Yellow Springs. No nutrition being discussed here, so if construction isn’t […]

Meal Planning This Week

It seems that one of the most common mistakes I see my clients make is failing to include meal planning and preparation. “The fridge is empty, […]

Farmhouse Update!

Good morning, readers! It’s June and we aren’t in the new location yet. Bare with me… I’m patiently (not so patiently) waiting too. I’m anxious, can […]

What Katie Ate on Friday

Hello Healthy Hearts Nutrition followers! I’m so thrilled to be writing my first blog post and I’m incredibly excited to be joining Leslie at Healthy Hearts Nutrition! 🙂 […]

Meet Katie!

I can’t quite put into words how unbelievably excited I am to introduce my first employee, Katie! 🙂 EEEEEEEEEEE!! (that’s me screaming with excitement). I’ve been putting […]

Big News! + Southwest Brussels Sprouts

Can you beeeee-lieve it’s almost 2017? Eeeek! This year has flown by. (cliche, I know). Each year seems more nuts than the year before. When does this […]

Mom of Two & Meal Planning 101

Meal planning is crucial to eating healthy. Esp. if you’re busy… and who isn’t busy?

It’s always been important for our family, but now more than ever. Some of my clients assume I spend hours cooking “gourmet-like” meals each evening. They couldn’t be more wrong. I wish!

So… what’s my saving grace? Having a plan!

Again… this isn’t a “Do what I do” post…I’m just sharing what works for me/us!

Crockpot Italian Chicken

I fall back on crockpot recipes {and you should too} on a regular basis and thought I’d share one I used this past week.

Chicken breasts gross me out. I don’t know what it is about them. Maybe it’s the thought of chewy, over-cooked chicken served with a side of bland broccoli? My chicken needs to be super tender, almost shred-able and topped with something (salsa, bbq sauce, tomatoes, etc.) for me to enjoy it.

… enter crockpot Italian chicken.

What I Ate Friday!

I usually do “What I Ate” posts on weekdays but thought I’d change it up with a weekend day. Getting’ super crazy here!

Keep in mind… if you missed the last few sentences… I am PREGNANT… therefore don’t judge. These posts aren’t meant to be “eat how I eat” posts, they’re meant to give you food ideas and show that even dietitians don’t eat perfect. 😉

Egg Muffin Cups

I’m on a new hunt for a convenient (think… three minutes or less) breakfast with protein and produce (less starches). I love eggs at breakfast but don’t have time to make them (on most mornings).

New Year, New You! Goal Setting!

What a year {2015} was. For those of you not aware of my private practice venture, last year was the first year I was {solely} a small business owner. I stopped working for the man. I became my own damn boss. Lordy, it was wonderful.

What I Ate Thursday!

I’m 20 weeks pregnant now! Took some time off from blogging but am back now. I shared Thursday’s Daily Eats with you to show you what this dietitian eats on a daily basis! Enjoy.

What I Ate Wednesday!

Nothing too flashy on Wednesday but hopefully this shows you how simple (and easy) eating REAL food can be. It doesn’t take hours to prepare. Promise!

Cabbage Rolls

My favorite time of the year! GARDEN TIME! Veggies from the garden are flowing which means it’s time for me to step out of my comfort zone and make some new recipes with the garden haul.
First up! A recipe to use up the cabbage and onions. Cabbage rolls!

What I Ate Wednesday!

A full day of eats up on the blog! Yesterday was a busy day (aren’t they all?) and I was sooooooooo hungry. It’s like I’m prego again. but I’m not!

Italian Zucchini Pasta Salad

If you read my last post, you’re probably familiar with my newfound obsession with my vegetable spiralizer. I didn’t want to bombard you with another spiralized zucchini recipe.
BUT.
I couldn’t help myself.
It was too good not to share and I’m too impatient to wait. Not to mention… my husband dislikes zucchini and he enjoyed this one! Score.

Spiralized Zucchini with Bruschetta

These spiralized veggies can replace pasta for a lower calorie/lower carb meal. Even if you don’t replace anything, hopefully you’ll be eating more nutrient-rich veggies. A dietitian’s dream come true. 🙂

Homemade Strawberry Ice Cream

You may or may not have caught me daydreaming… Coronas by the pool, flip flops and sun dresses, veggies straight from the garden, and ice cream sundaes. Today was the day to break out the Cuisinart Homemade Ice Cream Maker I received for Christmas.

Slow Cooker Santa Fe Chicken

One of my 2015 goals was to start cooking more “family” meals.
Enter slow cookers. Enter Wildtree seasonings. Easiest recipe ever.

What I Ate Tuesday!

My big motto is to eat REAL food. I say “try not to eat food in a package.” wah. wah. wah. This dietitian ate packaged food on Tuesday. The point of this post is… sometimes life gets crazy and you need to have some packaged food to get you by. {But} that packaged food should be well-rounded, pretty please.

EVOL Foods

If you have to keep some convenience food in your freezer for times when you are in a pinch…try Evol Foods. Every variety I’ve tried, I’ve loved. Ingredient lists I can pronounce. Hooray.

Breakfast Casserole Bites

Many people love eggs but lack of time prevents it from happening. Make these casserole bites ahead of time and freeze. Reheat one (or two) + pair with a piece of fruit= perfect breakfast.

September Groceries!

I’ve been sharing my daily eats over the last few months and have received some requests to share my grocery purchases, as well. Well you’re in luck! I took photos of my grocery hauls for the month of September.

What I Ate Thursday

Interested in what this RD had to eat yesterday? Welp… follow along for What I Ate Thursday.Who’s pumped for the crispy cool weather in the morning lately? I love the season change. These {fall-like} temperatures intrigued me to break out my thermos.

Veggie Corn Chowder

Lisa Leake recently released her own cookbook that coincides with her uber popular blog, 100 Days of Real Food. I’m sure it’s no surprise that I already own a copy of the cookbook, even though it was released just last week. A passion for eating real food combined with an obsession with cookbooks means Leslie had to have it asap. Veggie Corn Chowder was the perfect side dish to make tonight for family dinner. Yummie!

What I Ate Wednesday!

I’m back at it for another “What the Dietitian Ate” {Wednesday}.

Cheesy Zucchini Squash Bake

Our garden is {abundantly} full of produce! We have tons (understatement) of ripe zucchini and squash, so I set out to find a tasty recipe to use it all up. Behold… Cheesy Zucchini Squash Bake!

What I Ate Friday!

TGIF! Today’s meals were definitely on-the-go. Gives you a different feel than last Thursday’s meals at my desk job.

What I Ate Thursday!

Many of my clients ask what I eat, so I thought I’d blog about my meals and snacks for the day. Now… is this to encourage you to eat what I eat? Not necessarily. Everyone has unique genetic makeup, different metabolism and body compositions, different activity levels, and lifestyle habits.

Beet Salad with Walnuts & Feta

Waiting for baby E to arrive anytime. While waiting, I decided to doctor up a tasty salad and thought I’d share with my readers.

New Year’s Pork+Kraut+Sweet Potatoes

Eating pork and sauerkraut on New Year’s Day is said to bring good fortune for the year ahead. I’m not one to mess with wives’ tales, so New Year’s Day consisted of doctoring up some slow cooker pork + kraut’.

Pumpkin Pie Goodness

I love autumn! I started sippin’ apple cider while watching football, then turned on my Scentsy candle warmer (pumpkin roll scent… um y.u.m.)… and then… I became very ambitious and decided to bake a pumpkin pie from scratch!

Eating Clean & Exercising while Traveling

I spent last week in Chicago, attending a Diabetes Educator Review Course. Eating healthy and keeping up with your exercise routine can be pretty tricky while traveling.The key is having a game plan!

Pure Barre Dayton

I tried Pure Barre for the first time with my college chums, Luba & Natalie. I had tons of fun and got a great workout! I’ll be back for more! 🙂

Individual Seven Layer Dip

I thought Seven Layer Dip would go perf with the Make Your Own Burrito Bar. Great mix of nutrients! Fiber (beans)+ Protein (cheese, beans, sour cream)+ Healthy Fats (avocado) + Antioxidants (everything)!

Whole-Foods Challenge!

Who’s up for a little challenge? I’ve been wanting to do a clean eating/whole foods challenge for some time. Swimsuit season is here, fresh produce is abundant…. there’s no better time than now!

Olive Tree Olive Oils & Balsamic Vinegars

The Olive Tree is a fab-u-lous specialty shop located at the Dayton 2nd Street Market. They offer a variety of specialty and flavor-infused olive oils and balsamic vinegars. All of their products are naturally flavored, with no artificial ingredients of any kind.

Dried Fruit Breakfast Bars

Being active requires energy and that’s where this recipe comes into play! Whole grains (oats & whole wheat flour) + dried fruit combine for a satisfying energy treat!

Shrimp with Black Bean-Mango Salsa

Clean ingredients+fiber (beans)+protein (shrimp+beans)+fruit/veggies (mango+onion+cilantro+lime). This was the perfect dish for our Memorial Day cookout!

Clean Eating 101

Clean eating is about consuming whole foods in their most natural state, or as close to it as possible. It’s a {newer} nutrition trend on the rise. So long are the days of obsessing over fat and sugar grams…the days of eating REAL food are here. hooooray!

Curried Apple Chicken and Sweet Potatoes

I’m a big fan of slow cooker (crockpot) recipes. Little effort goes into these delicious meals + they’re perfect for tenderizing tough meats. Try this Curried Apple Chicken with Sweet Potato recipe, it won’t disappoint… promise!

My LEAP Journey, Phase Five & Rotation Diet

LEAP and MRT success story right here! I’ve been Zyrtec-free for 11 days…. ABSOLUTELY cra-zy. Before this, I’d start to break out in hives if it had been more than 24 hours without my medicine. I have more energy and am feelin’ great… GI symptom free. 🙂

Pecan Crusted Tilapia

Fish is a great dinner option. Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Tonight I cooked tilapia, spiced up with a pecan crust. yumm.

My LEAP Journey, Phase Four

The end is near! Phase 4 (days 18-27) of my LEAP Immunocalm diet is complete and I’m feeling good! 🙂

My LEAP Journey, Phase Three

Phase 3 of my LEAP Immunocalm Diet is completed. Next up… Phase 4!

Color Your Plate!

Eating large amounts of brightly colored fruits and vegetables, whole grains/cereals, and beans containing phytochemicals may decrease the risk of developing certain cancers as well as diabetes, hypertension, and heart disease.

Roasted Veggie Orzo Salad

I was on the hunt for a tasty meatless meal… and I found it! This Roasted Veggie Orzo Salad will {for sure} be a summertime staple in this household! 🙂

My LEAP Journey, Background & Testing

I recently became a Certified LEAP therapist so I can help my clients identify their food sensitivities. Food sensitivity symptoms have touched my life, so I figured I would share my journey with my readers! 🙂

Three Leee Cupcakery

If we’re going to indulge in a sweet-treat, let’s make sure it’s made with wholesome ingredients and free of food dyes & preservatives. Three Leee Cupcakery provides tasty treats made with all natural ingredients. Would totally recommend!

Homemade Granola Bars

We all want the convenience of packaged granola bars… but many of us don’t want the preservatives & artificial flavors/colors that {usually} go along with them. Try these homemade bars for a tasty treat!

Grilled Zucchini & Eggplant Parm

It’s Meatless Monday! I tried this Grilled Zucchini & Eggplant Parm to fill me up this evening. Loaded with healthiness 🙂

Loaded Potatoes

I cooked up some loaded potatoes on my adult snow day today! 🙂 The mixture of protein (beans, cheese, yogurt), fat (cheese), and fiber (potatoes, beans, peppers, onions) creates a satisfying dish.

Greek Couscous

This Sunday I followed up on my New Year’s resolutions, and cooked up a wholesome (artificial ingredient free) couscous dish!

Valentine’s Day Goodies

Valentine’s Day is upon us! Try these chocolate treats with your valentine.

Winter Lentil Salad with Goat Cheese and Walnuts

How are we feeling post Super Bowl? If you indulged a tad too much, this recipe is just what you need to get back on track!

Avocado Egg Salad

Eggs provide many health benefits. This recipe combines healthy protein (eggs) with healthy fats (avocado). They make a perfect match!

NYE Appetizers

We made homemade appetizers this NYE. Guacamole, spinach-artichoke dip, and mozzarella sticks.. oh my.

Chicken Caprese Pasta

If you love caprese salad (mozzarella, tomatoes, basil) and pasta… this recipe is for you.

Just some dietitian thoughts…

I shared some of my deepest thoughts with this end-of-the year blog post.

Preventing Holiday Weight Gain

We all seem to overindulge throughout the holiday season. Focus on these tips to prevent that unwanted weight gain.

Quinoa with Pesto, Tomatoes, and Corn

Quinoa is one healthy, tasty dish. I kicked it up a notch with pesto, tomatoes and corn. yum!

Arugula Pizza

Homemade pita pizzas, one of my favorites.

Open Faced Goodness

Spent Sunday cooking up open faced sandwiches: Apple, Brie & Honey and Apple, Cheddar & Turkey!

Mushroom, Leek and Herb Risotto

Thanksgiving is coming! This mushroom risotto deserves to be on the table.

Crock-pot Chicken Tortilla Soup

A cold, dreary weekend in Ohio called for Slow-Cooker Chicken Tortilla Soup.

Zucchini Bread Cookie Whoopie Pies!

Including veggies in my baked goods, got to get um’ in somehow!

Sweet Potato, Black Bean Chili

We had a housewarming/football/birthday party this weekend. We cooked a pot of chili, and included sweet potatoes too.

Starve a Cold, Feed a Fever?

I’m fighting an awful cold that just won’t go away. Ever heard the saying starve a cold, feed a fever? I researched the facts to see if the saying is true.

Melon and Prosciutto Salad with Parmigiano-Reggiano

I wanted a fresh, summertime snack. This light melon, prosciutto and cheese dish really hit the spot.

Chicken, Tomato, Basil, & Penne Salad

The Sonoma Diet is filled with wholesome, Mediterranean style foods. This recipe incorporates many staples of the Sonoma Diet.

Can I eat anything to prevent muscle soreness?

Try eating these foods to prevent that unwanted muscle soreness.

I’m Back!

It’s been a busy few months. We moved into a new house and got married. This BBQ salad was a perfect on-the-go lunch.

Get Out and Get Active!

Need ideas to stay fit? Ohio is home to many scenic bike trails and National Parks.

The Incredible Egg

Include eggs in your diet for excellent brain and heart health.

TJ’s Egg White Salad with Chives and TJ’s Raisin Rosemary Crisps

Surprise, surprise… I found some new Trader Joe’s foods I love!

Edamame (Young Soybeans)

Edamame is a high-fiber, high-protein veggie with many health benefits.

Spaghetti with Tomatoes, Olives, Garlic, and Feta Cheese

I enjoyed this light & fresh Greek pasta dish.

Can I cleanse my gallbladder?

The cleansing trend has several people asking, “Should I cleanse my gallbladder to improve my health?” I answer that question in this post.

Grilled Chicken & Pineapple Quesadillas

Recently, I’ve been incorporating fruit and chicken together in many of my dishes. Try these pineapple chicken quesadillas for an excellent fruit+chicken combo.

Caprese Grilled Cheese

I love grilled cheese sandwiches and I love caprese salads… why not combine them?

Dietary Tips for People with Cancer

Guest blogger, Jillian McKee, discusses tips to help cancer patients improve their prognosis.

What should I eat before & after I workout?

What you eat pre and post workout can affect your exercise recovery and results.

What Are Sugar Alcohols?

This post explains the pros and cons of sugar alcohols.

Fun Chicken Salad 🙂

I spiced up my chicken salad recipe with apples, celery, almonds, grapes, carrots and onions. Yummie!

Protect Your Vision

My optometrist friend, Natalie, shared her nutrition tips for better eye health.

Cleansing & Detoxing

Cleansing and detoxing is a new nutrition trend. I discuss what really happens to our bodies when we “cleanse”.

Are Protein Shakes Healthy?

Are protein drinks really needed for optimum muscle growth and repair? Read more to find out.

Lymphedema Nutrition

Lymphedema occurs when a blockage develops in the lymph system, causing a backup of fluid, which leads to swelling as lymph leaks into the tissue. Eating a balanced diet can help with lymphedema side effects.

Quinoa Stuffed Zucchini Boats

Zucchini is my favorite veggie. I tried a new recipe incorporating zucchini and quinoa.

Wedding Season 🙂

Wedding season is upon us… my wedding season that is! It’s time to clean up my diet, and be in the best shape of my life for my big day.

Popcorn, health benefits

Popcorn is a satisfying whole grain snack with a high antioxidant load.

Make it Fast, Keep it Healthy!

I presented today at Wright State University for National Nutrition Month. Topic: Make it Fast, Keep it Healthy.

Will the Caffeine in Green Tea Dehydrate Me?

I’m going to begin answering a “Nutrition Question” each week at the gym attend. First question: Will green tea dehydrate me?

Chocolate Coconut Almond Balls

Tomorrow we’re having a “Healthy Carry-In”, to celebrate National Nutrition Month. I decided to try a new healthy baked good recipe, Chocolate Coconut Almond Balls.

Walnuts

Walnuts are loaded with healthy fats and antioxidants, making it the perfect snack.

Baked Zucchini Chips

It’s been beautiful out, so I thought I’d cook up my favorite summer veggie.

Does drinking coffee hinder mineral & vitamin absorption?

This post discusses the pros and cons of drinking coffee.

Roasted Garlic, Sun-Dried Tomato and Bean Dip

Tomatoes, beans and garlic make this dip healthier than the usual mayo or sour cream based dips.

Phytochemicals

Phytochemicals are healthy micronutrients present in fruits, veggies, whole grains, legumes, nuts and teas.

Midwest Fit Fest

Today I presented at Midwest Fit Fest about Sports Nutrition.

Calcium linked to increased heart risk?

Calcium supplementation has recently been linked to an increased risk of heart attacks. I explain how much calcium we need daily and list some of the best sources.

Pre-Competition Day Nutrition

Proper nutrition pre-competition will keep athletes from feeling hungry, prevent injury, provide fuel for muscles and keep athletes mentally alert and focused, helping their athletic performance.

Sea Salt, Is it healthier?

Sea salt versus table salt, which is healthier?

Fighting Diabetes-10 Superfoods

The American Diabetes Association recently released a list of 10 “superfoods” that people with diabetes may want to consider incorporating into their diets.

Banana Oatmeal Chocolate Chip Cookies

I baked these yummie Banana Oatmeal Chocolate Chip Cookies as a hostess gift for my best friend, Kara.

Sleep…zzzzz

Sleep deprivation and heart disease go hand-in-hand. Learn more about how sleep affects our health, and tips to get a good night’s sleep.

Roasted Veggie and Black Bean Burritos

Roasted veggies and black beans make these burritos healthier and tastier.

Dessert for BREAKFAST?

Everyday Health recently published a research study that found dieters who included a small dessert item as part of a balanced breakfast, lost more weight, and kept it off in the long run better, compared to dieters who took a more traditional approach (no sweets at breakfast).

Too much Superbowl?

Michele Boude, a personal trainer, provides a workout routine to burn off those superbowl treats we had this past weekend.

Chicken Enchilada Pasta

One of my favorite Mexican dishes: Chicken Enchilada Pasta.

Snack Attack

Include protein and fiber at each of your snacks. It will help regulate blood sugars, keep your energy up, and satisfy you longer than refined, simple-sugary snacks, plus they’re better for you.

Sunday, Funday

A quick dinner on a lazy Sunday evening.

Sushi, Sushi

Sushi night with the girls at Fusian. What’s healthy and unhealthy about sushi?

Flax Seed

Flaxseed has many health benefits. How much do I need and how should I eat them?

Drink up!

All you need to know about hydration. How much, how often, health benefits, and more.

Twice Baked Sweet Potatoes with Rosemary, Gruyere and Pecans

Sweet potatoes are loaded with fiber, antioxidants, vitamins and minerals. These Twice Baked Sweet Potatoes with Rosemary, Gruyere and Pecans really hit the spot.

Running Inspiration

Running is difficult, it takes motivation and determination. Upbeat music keeps my energy up on my runs.

Fiber, Are you getting enough?

Fiber helps keep our bowel movements regular and healthy, and lowers blood cholesterol and glucose levels.

TGIF, because it’s Pizza Night

Pizza is my all-time favorite food. Enjoy making it with wholesome ingredients and enjoy every last morsel.

Edamame Hummus

Edamame and hummus are two of my favorites. I paired them together to make a healthy Edamame Hummus spread.

Pistachios

I tried Planters Sea Salt & Black Pepper Pistachios, and loved them. We should include a daily serving of nuts in our diets.

Shredded Chicken Tacos

These shredded chicken tacos livened up my lunch menu.

Antipasto Kabobs

An easy, whole-foods appetizer.

Ambition, baby.

Ambition.

Pizza Bagels

I make homemade pizza bagels and enjoy them for lunch throughout the week.

Cranberry, Walnut, Feta Salad

Quick and easy afternoon salad.