• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

Bri Toby Nutrition Company

  • About Bri
  • Disclaimer
  • Blog
  • Nutrition Writing Services
  • Writing Portfolio
  • Contact

Nutrition

How I Became a Freelance Nutrition Writer as a Dietitian

December 12, 2020 by Brianna Tobritzhofer Leave a Comment

freelance writing nutrition dietitian

Hi! It has been over a year since I’ve blogged, but I’m back today to share a bit about how I became a freelance nutrition writer as a dietitian. As the dietetics profession grows, there is more and more of a desire for “unconventional” RD roles and work-from-home options. Freelance writing is the perfect way to get your name out there, make some extra money, and in some instances it can be a full-time gig!

How I Got Started with Writing

I know not everyone can relate, but I have always loved writing. Even when I was a kid, I found joy in writing stories and journaling. Fast forward to college and my nerdy self secretly loved writing papers and any other assignment that involved writing and research. I got my first writing job while I was in college for a pet supply/supplement company, where I wrote descriptions for all of the different items that they sold on their website (random, but it gave me great experience!).

When I was in grad school, I took classes that were focused on professional writing. This is what really pushed me to figure out how I could focus more on writing in my career.

Becoming a Freelance Nutrition Writer

Back in 2016, a couple years after I first became an RD, was when I first started blogging on my own and really looking for nutrition writing jobs. That was when I discovered Authority Nutrition (now Healthline: Authority Nutrition). They were looking for a new writer at this time and I went for it & applied. I had to submit a sample article and unfortunately, I didn’t get the job on the first try. However, with some persistent following up and keeping in touch with the website owner and editors, I ended up being offered the position a few months later.

I wrote for Authority Nutrition for about 2 years, before their company was purchased by Healthline. During that time, I wrote about 30 articles for the website.

When I was done writing for Authority Nutrition, I started looking into resources and other websites/publications that hire RDs as writers. I believe Today’s Dietitian was the next paid writing gig that I got. I went to their annual conference in 2017 and introduced myself directly to their editor. She ended up contacting me about a week later, and I started by writing for free for their RD Lounge blog. After writing a few of those articles, I worked my way into writing for their magazine. I’ve written 4 articles for their magazine, as well as a couple of book reviews. Most of the topics were assigned by the editor, but a couple of them had to be pitched.

In 2018, I discovered Ana Residorf and her RDs Who Write Facebook Group, and well as the Unconventional RDs Facebook Group. I can’t emphasize enough how helpful that having these as resources has been. Ana has several resources available on her website, including a Guide to Freelance Writing and a course that walk through all the steps required to become a freelance writer. Using her resources helped me immensely!

I want to mention that in most instances, you need to write some articles for free before finding paid writing jobs. When applying to writing jobs, most of them will ask you to submit sample articles. The samples I had when first starting off were articles I had written on my own blogs, as well as examples of handouts and other communications I had created through my full-time jobs.

Where to Find Writing Jobs

There are a couple of different ways that I have found writing jobs over the years:

Job Postings: I have found lots of writing jobs through exploring job boards. ProBlogger is a good one, but I’ve also found them through Indeed and my Academy affiliate’s jobline. I’ve also found several that have been posted by Ana and others in the RDs who Write Group, LinkedIn, and MediaVine.

Academy DPGs: If you’re a member of the Academy, you may be able to write articles for newsletters and other publications that these groups put out. I’ve gotten paid and unpaid writing jobs from DPGs – writing for these is also a great way to get your name out there in the dietetics field.

Upwork: Upwork is a platform that connects businesses to freelancers and independent contractors. There are many freelance writing opportunities posted on this site. It’s an easy, safe way to freelance because you can share files, track project progress, and complete payment directly through the site. The only downside is that Upwork takes a percentage of the money you make, but you can still find several well-paid opportunities through them.

Pitching: Pitching and reaching out directly to companies is another way to find writing gigs. To me, it’s the most challenging because it takes a lot of time and creativity to come up with pitch ideas and find companies to write for. You also have to send out A LOT of pitches before getting a bite. It’s worth it, though! I really only started getting into pitching within the last several months. Once again, Ana’s resources have given me the knowledge and confidence I needed to start sending pitches to companies.

Tips for RDs

Here are a few of my best tips for RDs to get started with freelance writing:

*JUST START. You do not need to be perfect at writing or even have a writing background to get started. If you need samples, write your own blog posts, post an article on LinkedIn, or ask your workplace if you can write something for their website or start a newsletter for your clients or co-workers.

*Think outside the box – you don’t need to write complicated articles to be a freelance writer. I’ve been hired to write email newsletters, social media captions, event descriptions, website copy, and more. If writing scientific articles isn’t your thing, keep in mind all of the other ways you can share your expertise through writing. The possibilities really are endless.

*Make connections. Network, network, network. If you’re turned down for a job, keep in touch with the editor or hiring manager. Chances are, it just wasn’t the right time to hire you for a job, but they may have opportunities for you in the future. If you network with companies and individuals, there’s a good chance you will be at the front of their mind when/if they have a writing opportunity that pops up.

Profitability

I know this is a question that many RDs have. Is freelance writing profitable? Is it possible to make a full-time or even part-time income off of it? My answer to this is YES! There are many RDs out there who are doing freelance writing full-time. It does take a lot of hard work and time to get there, but it’s possible.

The keys to making a decent amount of money from writing are to 1) Create long-lasting relationships with clients and 2) Find clients who will pay more for your expertise. Of course, there are always going to be people and companies out there who could care less who is writing for them and thus, don’t pay very well. However, the ones that want credibility within their company will pay more for a dietitian’s expertise.

When it comes to how much companies pay freelance writers – this varies widely. You’ll find jobs that pay anywhere from $.01 to $1 a word. I don’t recommend accepting the ones that pay pennies, but sometimes those are necessary to start getting writing experience.

Takeaway

I hope this gave you some insight to how to become a freelance writer as an RD! I’ll be writing more blog posts in the future to dive deeper into some of the topics that I touched on here. Is there something that you really want to learn more about when it comes to writing? Leave a comment or send a message to britobynutritionco@gmail.com. I’ll be sure to address it in a future article or social media post!

Filed Under: Blog, Nutrition, Writing

How to Make a Healthy Yogurt Bowl

March 3, 2019 by Brianna Tobritzhofer Leave a Comment

When I start my morning with a good breakfast, everything in my day goes more smoothly. I’m able to focus better and don’t end up with pesky hunger pangs all throughout the day. Healthy yogurt bowls are a favorite of mine to make for breakfast. Not only are they delicious, they also have the potential to be super nutritious. When you make them right, they are incredibly tasty, filling and satisfying!

How to Make a Healthy Yogurt Bowl

There are 5 steps that I recommend to follow when making a yogurt bowl.

1. Pick your yogurt – this can be the most overwhelming step because there are SO MANY yogurts to choose from at the grocery store these days. Of course I want you to choose whatever yogurt sounds best to you, but to get the most nutrition for your buck, you’ll want to look for the following:

-Live, active cultures in the ingredient list: These are probiotics, the healthy bacteria that live in your gut and keep the health of your immune and digestive systems up to par. Not ALL yogurts contain live active cultures, so it’s important to double check that ingredient list.

-Greek yogurt, especially if you want to increase your protein intake. A serving of Greek yogurt provides close to 2x the amount of protein that you’ll find in regular yogurt. All of that extra protein helps keep your muscles strong and promotes fullness!

-Full fat is the way to go. Contrary to popular belief, it is not necessarily healthier to eat non-fat or low-fat dairy products. The specific types of fats in yogurt have actually been shown to provide some impressive health benefits. They help your body absorb certain vitamins and minerals, reduce inflammation, and help control appetite to name a few. 

-Opt for plain yogurt if it’s available. Most flavored, fruit-on-the-bottom yogurts are full of added sugars. Sure, the tangy flavor of plain yogurt can be hard to get used to. The more you try it, the easier it will be to get used to and better it will taste. Plus, there are plenty of healthy strategies you can use to improve the flavor of yogurt on your own. Hopefully this post will help you generate some ideas!

healthy yogurt bowl

2. Choose your flavor. As mentioned above, yogurt doesn’t need to be doused in sugar to taste good. Depending on your preferences, you can use any of the delicious ingredients listed below to flavor your yogurt. If you have other ideas for how to flavor yogurt, I’d love to hear about them in the comments below!

  • Vanilla extract
  • Cocoa powder
  • Cinnamon
  • Lime or lemon juice

3. Add fruit.Fruit doesn’t only add flavor to yogurt bowls, it also adds vitamins, minerals, antioxidants, and fiber! Just about any type of fruit will taste great in a yogurt bowl – the possibilities are endless here. Here is a list of fruit to add to yogurt bowls to get you started:

  • Sliced bananas
  • Apples
  • Berries
  • Kiwis
  • Peaches
  • Mangoes
  • Pears
  • Cherries

4. Include an extra source of protein or healthy fat. This will help make your yogurt bowl even more delicious and satisfying, not to mention more nutritious and higher in fiber. Chia seeds, nut butter, walnuts, sliced almonds, and pecans are popular choices. You can also try ground flaxseed, cashews, or pumpkin seeds. All of these will add some texture to your yogurt bowl, whether it be extra creaminess or crunch!

healthy yogurt bowl

5. Need a little extra sweetness? Add some maple syrup, honey, or dried fruit to your yogurt bowl.

Now you know that yogurt bowls don’t have to be tasteless and boring! There are plenty of things you can do to make them delicious and nutritious at the same time. Now I want to hear from you! What is your favorite healthy yogurt bowl addition? 


Filed Under: Blog, Nutrition, Recipes

What this Dietitian Thinks About the Keto Diet

March 3, 2019 by Brianna Tobritzhofer Leave a Comment

dietitian keto diet

I’ve been wanting to write this post for a long time but have struggled to gather my thoughts. Now that I’m so fed up with this fad I finally decided to make my frustration productive by educating instead of screaming every time I hear someone say “I’m going keto” or see another “keto-friendly” menu offered by a restaurant.

I want to start off by saying that if you’re following a keto diet and it’s working for you and you’re happy – that’s awesome, you do you. I’m not here to tell you what to do, I’m here to empower you to make your own decisions and tell you what I know to be true, realistic, and scientific as a dietitian. You are allowed to make your own food choices based on what’s best for you and your health. However, just because the keto diet (or any diet for that matter) works for you, does not mean it’s going to work for everyone. Just because you eat or follow a specific diet DOES NOT make you qualified to counsel others on what to eat. Remember, if there was an eating style that worked for everyone, there would be no need for all of these crazy fad diets being thrown at us left and right.

Keto 101

“Keto” is short for “ketogenic.” The ketogenic diet has become wildly popular in recent years, but the truth is that it’s really nothing new. This diet has been used therapeutically for decades to treat epilepsy in children (there is evidence of it being used all the way back in the 1920s) . It has also been studied for its potential to hinder tumor growth in brain cancer patients, help with blood sugar control in type 2 diabetes, improve outcomes for certain neurological diseases, and the apparently most attractive effect – promoting weight loss. With that being said, there is no conclusive scientific evidence for it to be used as an intervention for prevention, treatment, or cure of any disease besides epilepsy. Most of the studies that have been conducted on the ketogenic diet have several limitations and therefore more research is needed to prove any of its health effects.

The goal of the ketogenic diet is to get the body into a state of ketosis, which is when the body starts using ketone bodies (ketones) for energy instead of carbohydrates, or glucose. Ketone bodies are produced from stored fat – they do not come from foods. They are the metabolic result of “starving” the body of its preferred energy source (glucose) and using fat for energy instead. In order to get into a state of ketosis, carbohydrates must be restricted in the diet (typically to less than 50g of carbohydrate per day – but this will vary from person to person). The “true” ketogenic diet is mostly made up of fat with moderate amounts of protein. When used clinically, ketogenic diet plans are generally focused on a 4:1 fat to carbohydrate ratio. In order to tell if your body is truly in ketosis, you have to undergo a blood or breath test, or pee on a stick (fun!).

What can you eat on a ketogenic diet? Mostly foods such as meat, eggs, nuts and seeds, oils, butter, cheese, fish, poultry, and some non-starchy vegetables. Fruit, grains, legumes, some dairy products, vegetables (starchy AND non-starchy) are very limited in ketogenic diets due to their carbohydrate content. Yes, this also means that cupcakes, ice cream, candy, bread, and beer are not allowed on the true ketogenic diet.

Now, let’s talk about the weight loss really quick. I won’t deny that people lose weight on the ketogenic diet. Lots of weight will fall off initially due to water loss from your body dumping its glycogen stores (glucose/carbohydrate/sugar that is stored in your muscles & organs). The weight loss might continue after the water weight drop, especially if you remain in a state of ketosis. Let’s take a step back, though, and think about some of the reasons why this weight loss occurs.

1) If you were eating lots of junk food, added sugar, and refined carbohydrates before and suddenly switch to a ketogenic diet that consists of mostly whole foods – of course you’re going to lose weight.

2) You will automatically eat fewer calories on the ketogenic diet because you are restricting food groups AND eating foods that are high in fat aka super filling. THE SAME THING will happen if you go on a low-fat diet, vegan diet, or simply a diet that includes more whole, nutrient dense, high-fiber foods and healthy fats. You can implement these sorts of changes into your eating pattern without following a fad diet or eliminating entire food groups.

OK – so the ketogenic diet leads to weight loss. What happens when you get totally sick of eating this way? What happens when you want birthday cake or pizza, or God forbid: a sandwich?!?! The second that you veer off the diet, the weight will start creeping back on. And therefore, I would not call that sustainable. Science doesn’t call it sustainable, either. As of right now, we only have studies that show short-term weight loss from the ketogenic diet but there are NONE that have proven the ketogenic diet to lead to long-term weight loss.

It’s also worth mentioning that many perfectly healthy & nutritious foods are restricted on the ketogenic diet (fruit, legumes, whole-grains, etc). Sure, you can still meet your nutrition needs on a ketogenic diet, although it will be quite challenging. Your fiber and antioxidant intake will likely fall short, which your body needs for proper digestion, heart health, and fighting infection.

One of the things that I dislike most about the ketogenic diet craze most is that people have begun to think that carbohydrates are inherently bad and that couldn’t be further from the truth. It’s a dietitian’s worst nightmare to hear anyone say “carbs are bad.” YOUR BODY NEEDS CARBS. You cannot function without them. Carbs provide energy. Carb-containing foods provide vital nutrients, fiber, and antioxidants that you cannot survive without. Sure, eating too many carbs (especially those that are refined like desserts and candy and soda) can damage your health and well-being. But so can eating too much fat and protein, yet no one seems to be worried about that when they jump on the ketogenic diet train.

The Bottom Line

Case in point, the ketogenic diet is just another fad, quick-fix, and marketing strategy. It may have some therapeutic benefits for some – and even in these cases, anyone following a ketogenic diet for therapeutic reasons must be monitored closely by a registered dietitian and physician to make sure the diet isn’t having any negative impacts on other aspects of their health AND to make sure they do not fall short in any key nutrients.

The ketogenic diet is not sustainable for most people to follow. Not only does it cut out entire food groups, it cuts out an entire macronutrient (carbs) that let’s be honest: most of us love and will have a really hard time restricting to the level that is required on a true ketogenic diet.

You want to eat more healthy fats? Great. Want to eat more protein and vegetables? Great. Want to eat fewer sweets? GREAT! You can do that without the ketogenic diet (and any other fad diet). You can do that RIGHT NOW without eliminating entire food groups or making a complete 180 with your eating habits.

The best diet is one that you can maintain for the long haul – one that keeps you healthy and feeling great, and also allows you to enjoy your life and live according to your values. Is the keto diet the answer for some people? Sure. But is it the answer for ALL people? Nope. Sorry, the answer never has been and never will be a quick-fix. This means it might take longer than you would like to lose weight, get healthy, and to establish habits that you can keep up with. Change doesn’t happen overnight and you don’t just suddenly come across the “answer” to weight loss or correcting a health problem. It’s a never-ending journey. Your life and interests and food preferences and goals will change for as long as you are alive and therefore, there will most likely never be an “answer.”

I want to end by emphasizing how incredibly important it is to SEEK OUT A PROFESSIONAL for answers if you’re curious about a diet. A registered dietitian can help you sort through the noise to figure out what’s truthful in all the messages we get thrown at us from the media every single day. Additionally, if you decide you want to go on a ketogenic diet, I would encourage you to meet with a registered dietitian. While most dietitians don’t recommend fad diets, it is our job to help you make sure your diet is nutritionally complete according to whatever eating plan you feel is best for your health.

Filed Under: Blog, Nutrition

Doesn’t That Cause Cancer? Why We Need to Stop Spreading Misinformation About Food and Cancer Risk

September 9, 2018 by Brianna Tobritzhofer Leave a Comment

Food and Cancer Risk
Food and Cancer Risk

As a registered dietitian who works with cancer patients on a regular basis, I frequently get questions about the role that certain foods and ingredients have in prevention, treatment, and survival of the disease. Answering these questions is difficult these days because of misinformation in the media. Everyone thinks they are a nutrition expert and has an opinion on what causes cancer and what doesn’t.

While we are all entitled to our own opinions and beliefs, as a nutrition expert and professional, it is my job to help my clients and the public understand the scientific evidence behind food and cancer risk. What is the research behind the headlines really telling us?

I can’t sum up ALL of the evidence behind food and cancer risk in one blog post (that would take forever) but my goal is to help clear up some of the confusion so you can have peace of mind next time you are eating something thinking, “am I going to get cancer from this?” I also want to dive into some of the big reasons WHY spreading misinformation about foods and cancer risk is so harmful, especially in the vulnerable populations in my community that I work with every single day.

Long story short: there is NO conclusive scientific evidence that any food or ingredient causes cancer. None.  Sure, there have been studies that suggest certain foods and eating patterns are correlated with increasing or decreasing cancer risk.  But correlation does not = causation, and we have to remember the multitude of other factors that may contribute to disease, including genetics, sleep, stress levels, relationships, socioeconomic status, environment, to name a few.  Keep in mind that many of the studies out there do not take all of these into consideration, and thus research findings often have to be taken with a grain of salt (as convincing as some studies can be!). Another important thing to keep in mind is that conducting studies on cancer in humans is not always ethical, and therefore, a lot of the research out there regarding food and cancer is based on animal studies. We are not mice, and the results from these types of studies cannot be applied directly to you.

Let’s take red & processed meat, for example. A couple years ago, the International Agency for Research on Cancer (IARC) classified processed meat as a Group 1 carcinogen, or a “definite” cause of cancer, placing processed meat into the same group that includes smoking and alcohol. The same organization classified red meat as “probably” carcinogenic. Both red and processed meats have an established link to colon, prostate and pancreatic cancers. The announcement that these foods are “cancer-causing” caused an uproar—it was as if this was the first time we had ever heard that these foods play a role in cancer risk. When really, this topic has been studied for decades.

If you dive a little bit deeper into the research, you’ll learn that the risk of cancer when eating these foods is “dose-specific.” This means that if you consume it in high amounts for a long period of time, then yes, you may have a greater risk of cancer. Key words: “greater risk.” That does not mean you will automatically get cancer if you eat these foods on a regular basis, but you are more likely to…especially in combination with other unhealthy habits, such as smoking, drinking excessive amounts of alcohol, and high stress levels.  However, if you eat red meat and maybe a little bit of processed meat here and there, in combination with an otherwise healthy and balanced diet, you are most likely going to be fine. I say “most likely,” because nothing is ever guaranteed. The truth is that there are people out there who eat extremely healthy and exercise every single day who still get cancer. Telling someone that avoiding a specific food or eating a certain way will prevent them from getting cancer is a complete lie. That’s not to say that someday we won’t have a cure for cancer that involves food, but right now, there is no food or ingredient that is 100% known to prevent, treat, or cure cancer.  

I also feel the need to mention that there are components of almost every food that can be linked to cancer risk, even healthy, plant-based, vegan, “green” foods. Asparagus, tomatoes, potatoes, eggplant –with a simple Google search you’ll find arguments from both ends of the spectrum about whether or not you should eat these vegetables to lower cancer risk. How confusing is that? Now, I wouldn’t recommend that you eat loads of the exact same vegetable at every single meal for a variety of reasons…but I would never tell someone to avoid a certain type of vegetable to prevent cancer, nor would I say the same thing for any other foods.

What people who promote cancer-fighting foods and diets and supplements and ingredients do not realize is that they are actually doing more harm than good. In my work, I come across clients who struggle with many other programs and social issues in addition to a cancer diagnosis. Most of our clients struggle with at least one of the following:

  • Food insecurity (the state of being without reliable access to a sufficient quantity of affordable, nutritious food)
  • Financial instability
  • Social isolation
  • Lack of transportation (or none at all)
  • Unstable housing or homelessness
  • Stressful living arrangements
  • Mental illness (addiction, depression, anxiety, etc)

And the list goes on, and on, and on. Imagine you have just been diagnosed with cancer. You can’t work due to your illness yet you’re buried with medical bills. You can barely afford housing, not to mention you were told by an “expert” on the internet that basically all the foods you have in your cupboard are cancer-causing. You don’t have the finances to buy any of the foods that this “expert” recommended, such as organic produce (or any produce for that matter). What’s a person to do?

We must STOP promoting fear and misinformation around food and cancer (and all other diseases) but rather look at the big picture. The stress associated with all of the factors listed above will lead to cancer before eating any specific type of food ever will.  And we must work together to increase access to healthy food for ALL people, so that everyone can have the same privilege to improve health and lower risk of disease.

Now you might be wondering, is there anything I can do with my diet to help reduce my risk of getting cancer? I’ve said it about 3 times in this post, and I will say it again: there is no one food, ingredient, or diet to follow to prevent, treat, or cure cancer. But there are a few things that you can do with your lifestyle to keep you healthy overall and lower risk of all disease, including the following:

  • Consume a balanced diet that includes a variety of plant-based foods. This includes fruits, vegetables, legumes, nuts/seeds, and whole-grains.
  • Eat plenty of healthy fats, including avocados, olive oil, flaxseed, fatty fish, and nuts/seeds.
  • Pay attention to where you get your protein. You don’t have to completely avoid meat, but try not to have it at every single meal or even every single day. Include some plant-based sources of protein in your diet, such as beans, lentils, tofu, tempeh, and so on.
  • Limit your intake of fried foods, added sugar, processed meats, and refined grains.
  • Avoid smoking and drinking excessive amounts of alcohol.
  • Keep your stress levels under control: yes, chronic stress will lead to cancer more quickly than a certain food ever will.
  • Make time for fun and good relationships in your life.
  • Get plenty of sleep and rest.

And here’s what you can do to keep your neighbors healthy, who may be less fortunate than you are:

  • Donate nutritious foods that YOU would eat to food pantries and food banks. Many of these organizations now provide fresh produce to their clients, so if you have some produce laying around in your fridge that you know you’re not going to use…donate it before it goes bad!
  • Volunteer for an organization that has an aim to improve health among food insecure populations, such as Open Arms of Minnesota.
  • Do your research and vote for political candidates who have an agenda that supports healthcare, good nutrition, and food access for all.
  • Support programs that aim to improve food access, such as SNAP and WIC.
  • Avoid spreading misinformation about food and nutrition. You can have your own nutrition beliefs and dietary practices – all the power to you. But remember that one person’s experience does not apply to all people and doesn’t take the place of science.

Filed Under: Blog, Nutrition

15 Ways to Make Fresh Produce Last Longer

July 18, 2018 by Brianna Tobritzhofer Leave a Comment

15 ways to make fresh produce last longer
15 ways to make fresh produce last longer

Buying fresh fruits and veggies can be intimidating for many reasons. One of those reasons is making it last. Fresh fruits and vegetables are perishable, which means they have a limited shelf-life and are susceptible to spoilage. No one wants to waste food or money, and that explains why buying fresh produce can be a turn-off. It certainly doesn’t last as long as boxed and packaged foods, which are typically high in salt and other preservatives that keep them from going bad. While these types of foods can serve their purpose, my goal here today is to inspire you to eat more fruits and veggies by overcoming the hurdle of not being able to eat them before they spoil.

I know first-hand how tricky it can be to make fresh produce last. It typically happens like this: I buy a bunch of fruits and veggies at the store and farmer’s market over the weekend, with intentions to use it all throughout the week. I typically bookmark some recipes that I want to make and plan from there. But then life happens!  I might end up with plans in the evenings which = no time to cook which = produce sits in the fridge for another day or two. I am just as guilty of food waste as the next person but I’m always trying to improve and look for ways to make my produce last longer in the kitchen.

That’s why today, I bring you my 15 favorite tips to make fresh produce last longer.

15 Ways to Make Fresh Produce Last Longer 

Some of these tips are focused on specific foods, while others are more general. If you have a tip to add to this list, I’d love to hear about it in the comments below!

  • Avoid washing berries until right before you eat them. If you wash them right away, the moisture will promote mold growth.
  • Store your greens properly. If you purchased bagged greens, insert a paper towel or two into the bag. It will absorb moisture and keep greens crisp & fresh. Make sure the bag is filled with a little air and sealed tightly.
  • Only buy what you need at the store. If you can, make 2-3 smaller grocery store trips during the week instead of 1. It is also helpful to plan ahead with a grocery list and/or a meal plan so you don’t over-purchase.
  • Place produce such as broccoli, carrots, and lettuce in the crisper in your fridge as soon as possible. If you can, prioritize cooking with them first. These veggies start to spoil as soon as they’re picked, so it’s important to pay close attention to keeping them fresh.
  • Unripe fruits, such as avocados, peaches, mangoes, bananas, and melons can be stored on the counter. When they start to ripen, eat them or put them in the fridge. This will slow the ripening process and prevent spoilage.
  • Potatoes, onions and tomatoes don’t need to be stored in the fridge! In fact, cold temperatures may ruin their flavor. Instead, store them in a cool, dry place so they last longer and are delicious enough to eat.
  • Freeze it! If you know you won’t be able to eat your fruits and veggies before they go bad, chop them up and store them in a container in the freezer for later. I do this frequently with ripe bananas: slice them, freeze them, and use in smoothies later on.
  • Store ethylene-producing fruits & veggies separately from other produce. Ethylene is a gas that can ripen and damage foods before they are eaten.  Apricots, avocados, bananas, cantaloupes, honeydew melon, kiwis, mangoes, nectarines, papayas, peaches, pears, plums and tomatoes are all ethylene-producing and should be stored separately from apples, asparagus, broccoli, carrots, cucumbers, eggplants, green beans, lettuce and other greens, potatoes, summer squash and watermelons.
  • Compost rotten produce right away. If it is being stored next to other fruits and veggies, it will cause them to spoil as well.
  • Wrap celery in aluminum foil before storing it in the fridge.
  • Make sure that your fridge is at the correct temperature!  Fresh fruits and vegetables should be stored at a temperature of 40 degrees F or lower.
  • The longer you wait to cut your fruits and veggies, the longer they will last. It is best to not cut produce until right before you need it. If you prefer to prep your veggies ahead of time, wrap them in a paper towel before storing them in a container, which will help absorb moisture.
  • If you cut up apples, avocados, guacamole or bananas, squeeze some lemon juice on them. The acidity will prevent them from browning.
  • Avoid storing produce in areas that tend to have heat or smoke, such as by the oven. This can contribute to ripening and spoilage.
  • Store mushrooms in a brown paper bag in the fridge. Avoid using plastic or glass containers for mushrooms, as these will trap in moisture.

Have you used any of these strategies before?  What is your favorite way to make your fruits and veggies last longer?

Filed Under: Blog, Nutrition

31 Non-Diet Habits to Focus On This Summer (Instead of Dieting)

June 1, 2018 by Brianna Tobritzhofer Leave a Comment

non diet habits
non diet habits

It’s that time of year again: when everywhere we go and everywhere we look, “summer ready” diets are taking over.  Magazines are promoting their beach body cleanses and detoxes.  Big diet companies, such as Weight Watchers, are offering free weight loss programs to teens during the summer months (I still can’t believe this is a thing).  Everyone and their mom is talking about what diet they are going on or what foods they’re planning to eliminate in an effort to lose weight.

I’m not sure what type of world we live in – a world where dieting and having a “perfect” body and losing weight seem to trump actually enjoying ourselves and living our lives.  I don’t know about you, but I’d rather enjoy my summer by spending time outside doing activities I love, eating ice cream cones, enjoying a beer on the patio…instead of counting calories, planning when I’m going to have my next meal replacement shake, or worrying about what I’m going to eliminate from my diet next.

Some people might say that the diet they are on is in an effort to get healthier.  Okay, but there are SO MANY THINGS you can do to get healthier instead of go on a diet.  There is an overwhelming amount of evidence that shows most diets don’t work over the long-term.  So why focus on something that makes you miserable, stressed and borderline malnourished rather than establish fulfilling healthy habits that you can keep up with forever?  All while maintaining your happiness and sanity.

If you’ve still got your heart set on a diet and aren’t sure what to focus on instead, don’t fear!  I put together a list of activities and habits for you to keep on your mind instead during the summer months.  All of these involve a variety of different aspects of your health, from the foods you eat to proper hydration to stress relief.  When you’re finished, leave a comment with one of these habits or activities that you want to work on this summer! 

31 Non-Diet Health Habits to Focus On This Summer 

Take a cooking class or buy a cookbook & try some new recipes!  Making home-cooked meals is good for the soul.

Drink lots of water!  Staying hydrated is important for keeping your energy levels up and it also keeps your skin healthy.

Go to an outdoor yoga class (there are many of these in the Minneapolis area!).

Try a farm-to-table restaurant in your area, which will support your local farmers and expose you to new seasonal foods.

Got probiotics?  Fermented foods & beverages are a source of the probiotics (healthy bacteria) that keep your gut and immune system functioning properly.  Some fermented foods to try include kimchi, sauerkraut, kombucha, yogurt with live active cultures and kefir.

Spend time in nature!  Go for a walk outside, a hike in the woods or a bike ride on a scenic trail.

Work on stress management. A few strategies for this include meditation, deep breathing, yoga, talking to a friend or journaling.

Take time to stretch throughout the day, especially if you have a job that requires a lot of sitting.

Start a gratitude journaling practice. One way to do this is by writing out 3 things that you are grateful for every day.

Eat breakfast every day! This helps keep your blood sugar balanced so that you’re not feeling hungry and irritable all day long. Including breakfast in your day may also help with concentration, focus and productivity. Not sure what to eat for breakfast? Try a smoothie!  Here are a few recipes to get you started: Layered Banana Cherry Smoothie, Purple & Yellow Smoothie , Peanut Butter Banana Smoothie.

Try shopping at a farmer’s market instead of the grocery store. This is a great way to support the local food movement, and provides some inspiration to include new veggies in your diet.

Practice mindful eating by eating meals away from your desk and other distractions. If possible, eat your lunch outside in the sunshine! This will leave you refreshed & motivated to take on the rest of your day.

Try a workout that you haven’t tried before. Some options include yoga sculpt, barre, rock-climbing or cycling.  You never know what you might end up really enjoying.

Join a club you’ve been interested in, or invest your time in your favorite hobbies.  My favorite hobbies: reading, writing, cooking, photography, exploring the food & coffee scene in the Twin Cities, and petting my dog (and other people’s dogs).

Consume a well-balanced diet that includes a variety of foods from ALL the food groups. As often as possible, incorporate sources of carbs, fat and protein into all of your meals.

SLEEP. Sleeping is so incredibly important for your overall health.  I have always struggled with my own sleep issues, but I’ve found that trying to go to bed at the same time every night can be super helpful.

Make time for your relationships. Set aside time every week to hang out with your friends and family (OUTSIDE of social media).

Make a point to try new foods, including vegetables and fruits, that you haven’t tried before on a regular basis.

Take a day or two off work, just to take the day off work.  We all need days scheduled (besides the weekends) to do absolutely nothing.

Throw away your scale. Focus your health efforts on how you feel, not on a meaningless number.

Don’t forget to get a little sun every once in a while.  It’s the best source of vitamin D, and may help improve your mood (make sure to put sunscreen on after your skin has been exposed to the sun for about 10-15 minutes, and don’t get burnt like I did when I was in the Dominican Republic last month!).

Make salads that incorporate lots of fresh fruit and in-season veggies, healthy fats and protein. There is nothing more refreshing than a summer salad when it’s hot out!

Don’t resist cravings or restrict foods that you love – you’ll likely overindulge later on. Allow yourself to have the snack, the dessert, the ice cream and move on.

Limit your alcohol intake. We all love to sip on beers and refreshing cocktails during the summer months. But overdoing the alcohol can have a negative impact on your energy levels, skin, metabolism, and digestion…to name a few.  Instead of boozin’, sip on non-alcoholic beverages such as sparkling water, tea or kombucha.

Avoid hanging out with people who are obsessed with dieting and talking about weight. You don’t need that kind of negativity in your life.  There are many other more productive and important things you could be talking or thinking about.

Read a book for pleasure.

Take a nap when you need one.  Naps aren’t only for the kids!

Spend some time volunteering for an organization or a cause that you support, such as an animal shelter.  Animal shelters often host outdoor events during the summer months, which can be a fun activity.

If you struggle to find the time to cook at home, invest in a healthy meal kit service such as Hello Fresh or Blue Apron. This eliminates the grocery shopping, some of the meal prep and the thinking (since you won’t have to worry about what you’re going to make for dinner!).

Go berry picking – this is such a fun summer activity.  It gets you outside and you’ll get a dose of antioxidants in your diet with all the berries you’ll be eating.

Channel you inner green thumb and plant a garden.  If you don’t have space for a garden, make a point to bring more plants into your home. Plants help to purify the air, and having them around may help reduce stress levels.

What non-diet health habits will YOU be focusing on this summer?!

Filed Under: Blog, Nutrition

4 Ways to Combat Food Insecurity in Your Community

May 2, 2018 by Brianna Tobritzhofer Leave a Comment

food insecurity
food insecurity

I am switching things up a bit today to talk about something incredibly important: food insecurity.  I feel compelled to write about this because food insecurity is a topic that I encounter every single day in my job at Open Arms of Minnesota, and I have become passionate about the role ALL of us can play in fixing it.  I’m going to be very honest – I am privileged.  I grew up privileged.  If you’re reading this, you are probably privileged, too.  Never once in my life have I been unaware of where my next meal was going to come from.  I’ve never had to feel hunger without having quick access to food, and healthy, nutritious food for that matter.  I am sad for my ignorance, but I never knew the extent of the hunger issue in our country, my state and my city until I was 24 and started working in community nutrition.  That is embarrassing to admit, but luckily, here I am today sharing what I’ve learned with all of you!  My hope is that after you read this, you’ll be inspired to take action with food insecurity issues in your own community.

Before I can dive into this post, we need to all be on the same page with what food insecurity even is.  Food insecurity is the state of being without reliable access to a sufficient quantity of affordable, nutritious food.  According to Feeding America, 1 in 10 adults struggle with food insecurity, and 1 in 7 children struggle with food insecurity in Minnesota.  Alarming, isn’t it?  Your neighbor, your child’s classmates, your grandmother, your friend, your Starbucks barista, could all be struggling to meet their basic nutrition needs because they do not have the means to feed themselves.

Something that many people don’t realize is just how complex that food insecurity is.  Some comments I have heard before include “why is this even an issue when they get free food from food shelves and food stamps anyway!”  Well, with a little research, you would learn that food shelves and food stamps are meant to be supplemental.  These are not meant to provide 100% of anyone’s nutrition needs.  Many food shelves only allow participants 1 visit a month, and limit the amount of food that they can get.  Not to mention that a lot of food that gets donated to food shelves is damaged, expired, unpalatable…so people often go home with food that they aren’t even able to eat or that ends up making them sick.  Now, I know not every food shelf is like this and we’ve seen lots of improvements lately with food shelves adopting healthy food policies and quality standards to ensure the food their participants receive is equal to what you’d find in your standard grocery store.  But we still have a long way to go.

Additionally, food stamps (now known as SNAP-the Supplemental Nutrition Assistance Program) are incredibly difficult to apply or qualify for, not to mention the unfortunate stigma that is often associated with receiving them.  And even if one does qualify for SNAP, the average per meal cost is $1.86 for those who receive the maximum benefit each month. $1.86!!!  And that cost is expected to lower if the proposed budget cuts to SNAP are rolled out in upcoming years. Let’s also not forget that participants of food shelves & SNAP typically get their benefits at the beginning of the month.It is common for them to start running out of food at the end of the month, with little to eat & not a whole lot of options.  So, no, individuals who receive SNAP benefits are not without major challenges.

Another common misconception about hunger is that “people only buy unhealthy foods with their SNAP benefits.”  Okay?  Isn’t most of America buying unhealthy food with the money they have?  Why do you deserve unhealthy, tasty, high-calorie food more so than a human who has less money than you?  Also, if you have $1.86 to spend per meal for your family, what are you going to buy?  A bag of spinach that provides not even 100 calories, or 3 boxes of mac & cheese that’s going to provide 2,100 calories?  I know I would choose the latter, and you probably would too.

As you can see, the extent of the hunger issue in our country is complex.  It’s a problem that a blog post can’t solve, but if we all take small steps to reduce hunger in our communities, we can accomplish a lot!  For this reason, I’ve listed 4 steps that you can take to help.

4 Steps to Reduce Food Insecurity in your Community 

1. Volunteer for or donate to hunger relief organizations in your community.  Food pantries are a great place to start (click here to find a food pantry in your area). You could also help out at a food bank.  If you’re in Minnesota, Food Group and Second Harvest Heartland are great options.  I’d also HIGHLY recommend volunteering for Open Arms of Minnesota (where I work!).  Although OAM technically isn’t a “hunger organization”, we cook & deliver medically tailored meals to individuals with life-threatening illnesses, many of who struggle with food insecurity.

2. Contact your state’s legislators and urge them to support hunger relief efforts.  Encourage them to visit your local food bank or other hunger relief organizations.  Ask them to protect nutrition programs that strive to keep families fed and healthy, such as SNAP.  Tell them why combating food insecurity is important to you and your community.  You can give them a phone call or write them a letter, or send a message through this Feeding America form.

3. Donate foods to your local food pantries.  But not just any food.  Make sure that the food you donate is food that YOU would eat.  Don’t only donate when you’re cleaning out your pantry and throwing out expired food.  It’s also a plus to bring healthy, nutritious foods to pantries.  Healthy foods are difficult for food insecure individuals to access, and the easier we can make it for them, the better!  Double-check before you donate to see if the pantry has a healthy food policy that you should adhere to.

4. Talk about food insecurity, and take the time to listen to the stories of those who face such challenges.  I think many of us brush the issue of food insecurity aside and we don’t talk about it nearly enough.  We truly cannot make a difference or understand it if we ignore it.  I encourage you to have conversations with your friends & family about food insecurity.  If you’re not comfortable with that, talk to someone who works in hunger relief and learn about the challenges people in your community are facing.  Listen to the stories of those who are food insecure.  If you take the time to listen, you’ll learn that individuals who face these challenges are people just like you and me, and deserve the exact same rights to quality food.

Food is a basic need.  We literally cannot survive without food.  It’s a simple concept, yet for whatever reason, our country does not seem to be on the same page in regards to it.  But if we all put our heads and our hearts together, we can make a difference once and for all!

Filed Under: Blog, Nutrition

How to Start Cooking More at Home

February 9, 2018 by Brianna Tobritzhofer Leave a Comment

how to start cooking more at home
how to start cooking more at home

One of the most common challenges that people experience when it comes to food is making the decision to cook more at home versus opting for fast food and other on-the-go options. The benefits of eating home-cooked meals are clear. Studies have shown that home-cooked meal eaters are more likely to eat smaller portions, more fruits and vegetables, and less sodium. Additionally, it goes without saying that eating at home is better for your budget than eating out.

Last but not least, my favorite perk of cooking at home versus eating out is that it allows you to connect more with your food. When you’re eating out all the time, you don’t get to experience the creativity that comes with putting meals together. You miss out on the chopping and the mixing and the stirring, which can be meditative if you let it. And you miss out on knowing exactly what’s going in your food (which is okay sometimes, but every once in a while it is a good thing to make that connection).

I want to mention that I am definitely not immune to eating out. Just because I’m a RD and writing this post doesn’t mean that I home-cook every meal or am completely against eating at restaurants. Trying new restaurants is actually one of my favorite things to do – it allows me to explore and try new foods and connect with my loved ones. However, I recognize the importance of getting back in the kitchen which is why TODAY I’m sharing some of my tips to help you do the same!

A few weeks ago, I posted a call for questions on social media asking you guys what holds you back from cooking at home. The responses I got are what I’m focusing my tips on. Do you have a challenge that’s not listed here? Let me know in the comments and I can brainstorm some more ideas to help you out.

Cooking For One – This is hard! When you’re cooking for yourself only, finding the motivation to cook can be incredibly difficult. Additionally, many recipes out there are family-sized and the thought of having tons of leftovers & food waste is enough to scare anyone away.

  • Make less. I know, easier said than done. But just because a recipe calls for 8 servings doesn’t mean you have to make 8 servings. Simply use a measurement converter to cut recipes into your desired amount of portions, and you’ll be all set.
  • Embrace leftovers. If you don’t want to convert a recipe, just make the whole thing and enjoy leftovers for meals throughout the rest of the week. You can also freeze any leftovers you have to eat at a later day, week or even month! Another way that you can embrace leftovers is by bringing them to work the next day and sharing with your co-workers, if you’re able to.
  • Simplify. You don’t need to make complicated meals for yourself (or anyone, for that matter!). Omelets, wraps, smoothies, stir-fries, soup, oatmeal…these are all healthy EASY options that you can add fruit and/or veggies to to up the nutrition content. Still not sure what to make? Here are some easy recipes that you can try.
  • Invite friends over. There’s no better way to get rid of excess food than sharing it with your friends. Show off your cooking skills AND spend time with your loved ones (score!).

Too Tired – I totally feel you. When you’ve had a long day, the last thing you want to do is make a meal. Here are some things  you can do to overcome the tiredness that depletes your kitchen motivation:

  • Meal prep! Meal prep! Yes, it’s a trend right now, and it’s a trend that I can get on board with. Do you have an hour or two of free time on the weekends, or even during the week? Why not spend that time pre-chopping veggies or cooking up a batch recipe that you can portion out and eat throughout the busy week? Meal prep does require a bit of work, but being able to just pop something in the microwave when you’re too tired to cook makes it worth it. Need inspiration? Here are some healthy meal prep recipes for you to try.
  • Take a rest. I think a lot of us struggle with cooking in the evenings after work because of the notion that we “have” to cook immediately after work, which isn’t true. One way to overcome this is by taking a breakwhen you get home. Take a nap, do some yoga, read a book, take a walk – anything that will help re-energize you and put you in the mood for cooking. Sometimes it only takes a few minutes of relaxing to replete your energy levels.
  • Get some help. If you’re cooking for a significant other/spouse, roommates, kids and/or other family members, that can be exhausting. Know that you don’t have to do it on your own! Put those who you are cooking for on dish duty, or have them help you with the actual meal preparation. This will save you some energy and makes it more fun when everyone is involved.
how to cook

Not Enough Time – It’s no secret that prepping and cooking meals takes time. We all have a million things on our plates, yet we forget about the importance of putting actual real food on that plate (see what I did there?). Here are some ways that you can overcome the challenge of not having enough time to cook:

  • Prioritize. Let’s face it: when we say we don’t have enough time to cook, we’re not making it a priority. Sure, cooking does take some extra time. But it doesn’t have to take hours upon hours…and if you truly want to start cooking more, you will find the time. If you have time to check social media, watch Netflix, pick up takeout, and even read this post, then you have time to cook!  Once you make cooking a priority, figure out a way to schedule it in. Maybe you set aside 2 hours on a weekend to meal prep, or 20-30 minutes on a few weeknights to cook something quick. Really all it takes is a mindset shift, where you start thinking of cooking as an important part of your life rather than a burden.
  • Meal Prep. This is probably the 10th time I have mentioned meal prep in this post, but it’s truly a solution to many healthy eating challenges, including lack of time. See above for more of my thoughts on meal prep.
  • Make it easy. While you are trying to figure out how to make time to cook at home, a potential solution is to purchase pre-prepped foods. Several grocery stores offer pre-chopped fruits and veggies, in addition to meats that are already cooked and seasoned. Additionally, you can find lots of healthy options in freezer sections these days, especially at stores like Trader Joe’s and Whole Foods. One downfall to purchasing pre-prepped foods is the extra plastic, packaging, and cost that comes with it, so I do not think this is a long-term solution. But it’s a good place to start!

But….I don’t even know how to cook! 

That’s okay! You don’t have to be a gourmet chef to figure out how to put simple, healthy meals together. Below are some tips to help you jump-start your cooking skills. Before you know it, you’ll be a pro in the kitchen.

  • Get inspired by finding recipes you’d like to try online and in cookbooks.
  • Invest in a cookbook or two that is focused on cooking skills for beginners or simplistic recipes.
  • Subscribe to a meal delivery service, such as Hello Fresh or Blue Apron. These handy services deliver ingredients for easy-to-make recipes directly to your door. They provide you with step by step instructions so you won’t be completely lost. These are a great place to start if you are new to cooking. Many of them offer free trial meals or a few free ones after you subscribe.
  • Take a cooking class. Many grocery stores and community education centers host these. Cooking classes will teach you basic cooking skills to help you feel more comfortable with cooking on your own.
  • Reach out to a friend or a family member who cooks. See if they would be willing to share some of their kitchen wisdom with you by cooking a meal together.
  • Talk to registered dietitian (hi!). Not only are we nutrition experts, many of us are also passionate about cooking and we all have our own tips and hacks for preparing more meals at home. If you’d like even more advice to help overcome your cooking challenges, don’t hesitate to reach out to me!

Filed Under: Blog, Nutrition

Why a Diet Isn’t the Answer

January 1, 2018 by Brianna Tobritzhofer Leave a Comment

why a diet isn't the answer
why a diet isn't the answer

Diets. Don’t. Work.

I wish I could scream this from the rooftop…and I do have to say, I’ve come pretty close to doing that.  Because I’m a dietitian, I get constant questions and comments about diets.  From ketogenic, to Slimgenics, to Weight Watchers, to paleo, to Atkins, to gluten-free, to Whole30.  My short answer is always that I don’t support “diets” of any kind, and typically it’s followed up with “well, it’s not a diet, it’s a lifestyle.”  Okay, I get that.  But here’s the thing.  Any plan that encourages you to restrict, omit entire food groups, replace meals with shakes, count points and calories and grams, pee on a stick, or go against what your body needs and craves IS A DIET. 

Now, I understand that some people need to follow certain diets for health reasons, and others may need to eliminate certain foods for a while just to “reset,” which is perfectly fine.  I get that some of these “diets” have the potential to help you establish healthier habits, and bring some self-awareness into your life.  But I’m not into it when diets clearly have a goal to make you feel terrible about yourself or change your body through restriction or other measures that are not sustainable in any way.  Never once have I met someone who has been able to maintain weight loss, sanity or happiness after going on a restrictive or fad diet. This isn’t anybody’s fault: it’s diet culture’s fault for making people feel like they aren’t worthy unless they’re on some sort of a diet.

While seeing someone succeed physically and mentally on a restrictive diet/detox/cleanse is rare, what I have seen is individuals who are able to maintain long-term weight loss, happiness and health with an overall shift in their eating pattern and lifestyle.  Nope, they don’t need to replace their meals with a pre-made shake, avoid dessert completely, exercise for 3 hours a day,  or weigh themselves constantly.  Instead, they focus on eating mostly healthy foods, lots of plants, less junk food and alcohol, and including a balanced amount of movement into their life.  They control their stress, get enough sleep and they don’t forget to live a little by enjoying a cookie or two when they truly want it.  They listen to their bodies, instead of the media and the celebrities who promote the fad diets.

Another issue with diets is that they set people up to feel awful about themselves.  People call themselves “failures” because they weren’t able to maintain weight loss, but it’s not THEM that failed, it’s the diet that failed.  Think about it.  OF COURSE you’re not going to keep up with counting every calorie that goes into your body.  OF COURSE you’re not going to want to drink a nasty protein shake that tastes like chalk for dinner while everyone else is eating pizza.  OF COURSE you’re not going to stick with a diet when you’re starving and not providing your body with the calories that it needs to function properly!

Another point I want to make here is that just because your Aunt Betsy went gluten-free and lost 50 pounds and cured all of her health ailments does NOT mean going gluten-free is going to work for you.  Just because your co-worker’s uncle is the “picture of health” after going on a ketogenic diet does NOT mean you need to jump on the keto train, too.  You see, nutrition, weight loss, health, and so on is not one-size-fits-all.  When it comes down to it, it’s the overall lifestyle changes that people are making after going on a “diet” that allows them to maintain their results.  It’s not the diet itself.  Examples: a person who has been eating fast food on a regular basis for years, who suddenly switches to a “paleo” diet that includes lots of whole foods & vegetables is of course going to lose weight and improve their health.

Some studies have shown that individuals who go on restrictive diets actually do more harm than good to their physical and mental health.  Diets have the potential to damage your hormones and metabolism.  They have the potential to lead to binge-eating, anxiety and even depression.  To the contrary, there is evidence that individuals who eat intuitively and maintain healthy SUSTAINABLE habits are able to improve their health and achieve a weight that their body naturally wants to be at (yep – the weight YOUR body wants to be at may be completely different than what society tells you your weight should be.  More on that later).

Here are some questions to ask yourself before going on a “diet”:

  • Is this going to prevent me from being able to eat the foods I love?
  • Is this going to prevent me from being able to socialize and enjoy time with friends and family?
  • Does this diet require me to restrict my calories past the point at which my body needs to function?
  • Does this diet suggest that I avoid or eliminate an entire macronutrient (protein, carbs, fat)?
  • Is this diet going to add work and stress to my life?
  • Am I going on this diet with a one and only goal to change my body?
  • Is this diet going to be difficult to keep up with in the long-term?
  • Does this diet require me to drink meal replacements or skip meals entirely?

If you answered yes to any of these, then you might want to re-consider for your own health and sanity.  Instead of going on a “diet,” think about some changes you can make to your life to help you achieve your health goals.  Could you start eating some more vegetables?  Could you start eating meals without distractions, so that you can recognize your fullness more easily?  Could you stop thinking about certain foods as “bad,” so that you aren’t tempted to binge on them?  Could you reach out to a non-diet registered dietitian or therapist who could help you re-frame your thinking, and assist you with setting reasonable goals?

I hope this post has convinced you not to resolve to “diet” this year.  Make this the year of taking care of yourself and listening to your body, not the year of dieting, restricting and obsessing over food. 

Filed Under: Blog, Nutrition

Primary Sidebar

Health and Nutrition Writing Services

Looking for an expert nutrition writer? You've come to the right place! Bri Tobritzhofer is a Minneapolis-St Paul based registered dietitian and expert nutrition writer. She has a mission to help your wellness brand stand out with credible, science-based content that is easy to understand and relatable to your audience. Read More…

Recent Posts

  • A year in review: How I made money as a dietitian freelancer in 2021
  • 5 Things I Learned About Writing in 2020
  • How I Became a Freelance Nutrition Writer as a Dietitian
  • Reflecting on my first 5 years as a registered dietitian
  • Red, White, & Blue Overnight Oats

Let’s Connect!

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest

Archives

  • January 2022
  • January 2021
  • December 2020
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • March 2019
  • September 2018
  • July 2018
  • June 2018
  • May 2018
  • February 2018
  • January 2018

Footer

Follow Bri on Instagram!

briannatobritzhofer_rd

I figured today would be a good day to make an app I figured today would be a good day to make an appearance in this account again 🤩 after abandoning it for a couple of months. Happy Registered Dietitian Day! I just had to share these adorable cards that I got for my team from @rootandriseacademy. They are a great reminder that dietitians are humans, too! What this means:

1) We eat cookies. And dessert. And pizza. And all the other foods that diet culture has deemed as "bad." (Gasp)
 
2) We have hobbies that are not nutrition-related! It's true, most of us don't spend all of our free time cooking and meal planning and reading nutrition books.

3) Although we love all things food and nutrition, we don't want to talk about it alllllllllll the time or hear about everyone's adventures with the latest fad diets.

4) We don't have the nutrition information of every single food memorized (I know, crazy right??!?).

What misconception about RDs did I miss?!
If you're a dietitian or other nutrition professio If you're a dietitian or other nutrition professional just getting started in the freelance writing field, it can be daunting! When I first dove into the world of freelance writing a few years ago, there was a huge learning curve and I continue to learn more every day. ⁠
⁠
In my latest blog post, I share 5 things I learned about writing last year. Check it out at britobynutritionco.com. ⁠
⁠
What would YOU add to this list? ⁠
⁠
⁠
⁠
#registereddietitian #dietitianapproved #dietitiansofig #nutritionblogger #healthblogger #wellnessblogger #freelancewriter #writingtips #RD2be #futuredietitian #contentwriter #copywriters #writerssupportingwriters #healthwriter #nutritioncontent #contentcreator #eatright #onlinenutrition #dietetics #dietitian #blogger #nutritionbusiness #dietitianbusiness #rdchat #rdsofinstagram #nutritionanddietetics
What are your biggest wellness challenges during t What are your biggest wellness challenges during the winter months? ⁠
⁠
Winter is tough. It's cold (well, at least it is up here in the Midwest!) and there are fewer daylight hours, which increase the risk of Seasonal Affective Disorder (SAD). Add a global pandemic, a coup attempt, and other major political & social events on top of it...staying on top of your wellness right now might not exactly be making the top of the priority list. ⁠
⁠
I get it, I have been struggling with this too! However, staying on top of our mental and physical health during these times is incredibly important. In February, I'm giving a presentation for @ilea_msp on the topic of "winter wellness" and I hope to write a blog post on this soon as well. I'm wondering what YOUR biggest wellness challenges or questions are right now - send me a DM or share them with me in the comments! Whether it be eating vegetables, sleep habits, exercise goals...OR if you have your own tips for how you've been taking care of yourself during this time, I'd love to hear about those as well!
What non-diet health habits do you want to focus o What non-diet health habits do you want to focus on this year?

As we move into 2021, I hope you can prioritize taking care of yourself - not through jumping on the latest fad diet train, cleanses, or detoxes - but by prioritizing your mental health, drinking more water, eating foods that make you feel good AND foods that comfort you and make you happy. I hope you can find balance in your lifestyle and free your brain from obsessing over food and diets.

Head to the link in my profile for a post I wrote a few years ago: "Why a Diet is Not the Answer." I talk about why diets don't work, questions to ask yourself before starting a diet, and what to do instead.
All I want for Christmas is sunflower seed butter! All I want for Christmas is sunflower seed butter! Just wanted to share one of my favorite @traderjoes products - I could eat this stuff all day every day. Sunflower seed butter is a great alternative for those who have peanut allergies OR if you're just looking to switch up your peanut butter routine. Who else is a sunflower seed butter fan?!

#traderjoes #peanutbutter #sunbutter #snacks
Food insecurity has increased significantly in the Food insecurity has increased significantly in the U.S. during the pandemic. Community organizations have been working tirelessly during this time (and always) to make sure people are fed and nourished, whether that is through meal deliveries, contactless food pantries, and more.

In my latest published article for Tastings, I talk about how Food is Medicine organizations like @openarmsmn are working to support people living with chronic and serious illnesses during this time – and the many challenges that people with health concerns face when it comes to the social determinants of health.

Tastings is a newsletter that goes to registered dietitians who are in the Food & Culinary Professionals Dietetic Practice Group (DPG). If you’re an RD, writing for DPGs is a great way to get your foot in the door with freelance writing.  If you’re not a part of this group, but interested in learning more, feel free to send me a message!

#freelancewriting #nutritionwriter #dietitianwriter #registereddietitian #tastings #foodismedicine #foodinsecuriry #chronicillness #hungerawareness #publichealth
Freelance nutrition writing. This is a growing ar Freelance nutrition writing.

This is a growing area of the dietetics field, and let's face it: it's becoming more competitive and desirable during COVID times. It's profitable, can be done remotely, and nutrition experts are NEEDED by many companies.

I've been in the nutrition writing space for several years now, and thought I would share how I got there on britobynutritionco.com. My first blog post in over a year is live 🤗. 

Also, welcome to this account! Here, I will be sharing all things freelance writing to help other RDs who want to get into this area.
Follow on Instagram

Health and Nutrition Writing Services

Looking for an expert nutrition writer? You've come to the right place! Bri Tobritzhofer is a Minneapolis-St Paul based registered dietitian and expert nutrition writer. She has a mission to help your wellness brand stand out with credible, science-based content that is easy to understand and relatable to your audience. Read More…

Let’s Connect!

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest

Copyright © 2023 Bri Toby Nutrition Company on the Foodie Pro Theme