#ShopSmall, Y’all

Hello!!!!  I hope everyone had a great Thanksgiving and that you survived Black Friday shopping, if you’re into that. I saw a meme on Facebook that went a little something like this…

“I skip Black Friday because my hatred for mankind outweighs my love for stuff.”

While I don’t hate mankind, I don’t particularly enjoy crowds. Especially when those crowds include some tired, cranky hungry people who’ve been up for 36 hours straight. So, because I don’t want to end up on the news holding someone in a headlock inside TJ Maxx, I choose to stay home and do most of my shopping on-line on Small Business Saturday and Cyber Monday. It’s just safer that way.

Because I’m a small business owner (and because I now have tangible stuff to sell…WOOHOO!), I’m running some sales through Monday. I hope you’ll check them out and #ShopSmall. Thank you for supporting small and local businesses! We really appreciate it!

Click here to get shopping!


Don’t forget to check out my website here!



No Antibiotics. Ever. Seriously.

Hi all! I have some exciting news for you today. Nope, no cute little kid posts, rants or recipes (yet!). This is actual news. Like, important stuff.

A few months ago, I was approached about partnering with a top poultry company to help launch their newest campaign. I have to admit, I was a little skeptical at first. I’m a dietitian and a mom. I care about what I feed my family.  I read labels. I buy natural and organic foods. I want to know where my food comes from and how it’s raised. Honestly, I’m a food snob, and I could never represent something I wouldn’t actually buy myself. So when I found out that Perdue was announcing they are now 100% No Antibiotics Ever in Milwaukee, I was stoked!

Let’s face it. All these marketing claims on food packages can be confusing. For example, when you buy something with the claim “All Natural” in flashing neon lights on the front of the package, you probably assume you’re buying something healthy. Something without artificial ingredients, growth hormones or antibiotics. But in reality, “all natural” may not mean what you think it does.

Knowing that claims don’t always mean what they say, I was curious to find out what the 100% No Antibiotics Ever claim actually meant. It wasn’t until I did some digging that I realized the extent to which Perdue took this promise. No Antibiotics Ever means exactly that. No antibiotics in the egg, no antibiotics for growth, and no human or animal antibiotics. Ever.

We’ve all seen and heard things in the news about the overuse of antibiotics in food-producing animals and how that creates antibiotic-resistant bacteria. Loosely translated, when we need antibiotics to treat an infection in a human, they may be less effective because we’ve created “super bug” bacteria by using antibiotics too often. Scary stuff.

Bottom line? Now more than ever we care about what’s in our food, how it’s made, and how it’s raised or grown. We want wholesome, clean food without having to worry about chemicals, additives and antibiotics. We’re telling the food companies this by how we spend our money. And Perdue is listening. They’re switching all of their products to No Antibiotics Ever and are the first major poultry brand to make such a huge step in the right direction. Their line will be launched in Milwaukee the week of October 17th so look for them soon in a store near you!

This post was written as part of my partnership with Perdue. All opinions expressed are my own.


So. Much. Cuteness.

I’m a little behind on my posts. I’ve been kinda busy trying to cram every outdoor activity into the 2 weeks of summer we get here in Wisconsin.

I took these two cutie patooties, Logan and Joleigh, with me on Fox 6 a few weeks ago. Omg they’re adorable. They’re brother and sister. And they actually get along people. For real. Just look at this.

And this…

And this…

And this…

And this…

Oh wait.  That’s me and their mom. Doing what we do best…embarrassing our kids.

Anyway, Logan has type I diabetes so we made a low-carb zucchini pizza. Then we made some blueberry muffins because, well, they’re delicious and we wanted to.


Here’s the link to the show. Check it out!!!

A recipe for pizzas that will get the party started — and they’re healthy



Brocollini Sriracha Soba Noodles


I wanted to find something different to do with my newest obsession, sriracha sauce, instead of just dump it on everything I eat. So here’s a quick recipe I made for dinner the other night. Next time, I would probably add a can of diced water chestnuts. And you could garnish it with sliced green onions and/or sesame seeds.

Broccolini Sriracha Soba Noodles

6oz uncooked soba noodles

1 tablespoon canola oil

2 bunches broccolini

8oz sliced mushrooms

1 bunch of kale, cut into shreds

1/4 cup soy sauce

3 tablespoons fresh lemon juice

2 tablespoons honey

1 tablespoon toasted sesame oil

1 teaspoon sriracha

1 teaspoon grated ginger

  1. Cook soba noodles according to directions.
  2. While noodles are cooking, heat oil in a large pan or wok. Stir-fry broccolini, mushrooms and kale 5-7 minutes.
  3. In a small bowl, mix soy sauce, lemon juice, honey, oil, sriracha, and ginger.
  4. When veggies are tender, add cooked noodles and sauce. Stir to coat. Heat through.

Do Our Kids Have Ideal Heart Health? Probably Not.


Here’s the link to this morning’s segment I did on Real Milwaukee on Fox 6 about getting kids to eat healthier. And up there 👆 is a picture of what an ideal day looks like food-wise.

The American Heart Association released a pretty shocking statement last week (I’m paraphrasing here)… Our kids aren’t super healthy. (And, let’s be honest, we take better care of them than we do of us, so if they’re not super healthy, we’re probably not doing so hot either.)

The majority of the time, our kids are born with healthy hearts. But somewhere along the way, we’ve driven this off the road. And into a ditch. And off a cliff. Into piranha-infested water. Let me explain. The AHA used 7 criteria to determine ideal heart health for kids ages 2-19….

  1. Not smoking
  2. Having a healthy weight (between 10-27% of kids are obese)
  3. Getting at least 60 minutes of physical activity per day
  4. Eating a healthy diet
  5. Healthy blood pressure levels
  6. Healthy blood sugar levels
  7. Healthy cholesterol levels

Care to take a guess as to what percentage of kids meet all of these criteria? If you guessed 20%, then GREAT JOB!!! No. Just kidding. You were way off.

Less than one. LESS. THAN. ONE. PERCENT.

Care to guess which category we did the worst in? Eating a healthy diet. (Followed by lack of exercise.) The majority of the calories in our kids’ diets (and probably ours too) are coming from sugar; whether it’s in things disguised as ‘healthy’ like yogurt, cereal and protein bars; or things we already know aren’t great for us like desserts and sugary drinks, we’re getting way too much of that shit. We’re not eating enough real food. We’re eating a lot of ‘food-like products’, which do a great job at keeping us alive, but not a great job at keeping us healthy.

As parents, it’s our job to teach our kids how to use a fork, how to tie their shoes and how to wipe their own ass. If we also teach them how to eat a healthy diet and how to enjoy exercise, I guarantee it won’t be such a pain in the ass for them eat a healthy diet and exercise when they’re our age. Promise.

So to get you started, instead of focusing on things we CAN’T have or need to take OUT of our diets, lets focus on adding more of the good stuff in.  If you add enough of the good stuff, it’ll eventually start to crowd out some of the not-so-great stuff (still leaving us room for that occasional piece of ice cream cake).

I like the Harvard School of Public Health’s Healthy Plate as a reference for what a healthy diet looks like (for kids and adults). I’ve included it below and added some colorful commentary of my own. Enjoy!

Along with filling half of our plate with colorful vegetables and fruits, split the other half between whole grains and healthy protein:


  • The more veggies – and the greater the variety – the better.
  • Potatoes, French fries, pizza and corn don’t count as vegetables, but thanks anyway, Congress. Corn is a super-starchy veggie, AT BEST. If you google it, you can find corn categorized as everything from a fruit to a veggie to a grain to a seed. In my opinion, it’s a grain. In fact, it’s Wisconsin’s State Grain. (But Illinois’ State Vegetable. So I throw my hands up.)


  • Eat plenty of fruits of all colors.
  • Choose whole fruits or sliced fruits (limit fruit juice to one small glass per day).

Whole Grains

  • Go for whole grains or foods made with minimally processed whole grains.
  • Whole grains include things like oats, brown rice, quinoa and whole wheat.


  • Choose beans and peas, nuts, seeds, and other plant-based healthy protein options, as well as fish, eggs, and poultry.
  • Limit red meat (beef, pork, lamb) and avoid processed meats (bacon, deli meats, hot dogs, sausages).

Healthy Fats

  • Choose foods with healthy unsaturated fats.
  • Limit foods high in saturated fat, and avoid trans fats.


  • Choose unflavored milk, plain yogurt, small amounts of cheese.


  • Water should be the drink of choice with every meal and snack.
  • Avoid sugary drinks like sodas, fruit drinks, and sports drinks, which provide a lot of calories and virtually no other nutrients.






Getting Our Hands Dirty at Bedogne Clinic

Last night a sweet friend let me give a cooking class (and sell my cookbook!) at her chiropractic clinic. Talk about cute kids! It was my second attempt at Facebook Live (my first one was at the Adele concert and was three seconds of a blank screen with me saying “How the fuck does this work? ” in the background.) This time I actually did it! Guess you can teach old dogs new tricks! We had so much fun and got soooo messy making peanut butter oatmeal bites. Yum! Thanks for having me Dr’s. Anna and Sonny!

Perdue Chicken Recipes

Here are some recipes for Perdue’s No Antibiotics Ever chicken



Tangy Sriracha Bleu Cheese Chicken

Greek yogurt, bleu cheese and sriracha sauce come together nicely in this tangy chicken dish. Serve with soba noodles and steamed broccoli for a complete meal.

Makes 4 servings



1/2 cup plain, non-fat Greek yogurt

1/4 cup crumbled bleu cheese

1 tablespoon sriracha hot chili sauce

1 tablespoon lemon juice

1 teaspoon chili powder

1/4 teaspoon sea salt

1 package (1 1/2 pounds) PERDUE® No Antibiotics Ever boneless, skinless chicken breasts



Preheat oven to 350˚F.

In a small bowl, combine yogurt, bleu cheese, sriracha sauce, lemon juice, chili powder and salt.

Coat a 9×13 baking pan with cooking spray. Place chicken breasts in pan; spoon yogurt mixture over chicken and spread to coat evenly.

Bake for 30-35 minutes or until cooked through (internal temperature of 165˚F).


Per Serving
Calories 226
Fat 4 grams 5%
Saturated fat 2 grams 10%
Cholesterol 105 mg 35%
Sodium 372 mg 15%
Potassium 39 mg 1%
Carbohydrate 3 grams 1%
Dietary Fiber 0 grams
Sugars 2 grams
Protein 43 grams 87%
Vitamin A 4%
Vitamin C 28%
Calcium 10%
Iron 6%


Buttery Garlic Baked Chicken

This savory dish has only a few ingredients so it’s perfect for a quick weeknight meal. Serve with brown rice and cauliflower or put it over spinach for a protein-packed salad.

Makes 4 servings



2 tablespoons reduced-sodium soy sauce

2 tablespoons Worcestershire sauce

2 tablespoons butter, melted

1 tablespoon chopped fresh parsley, or 2 teaspoons dried parsley flakes

1/2 teaspoon garlic powder

1 package (1 1/2 pounds) PERDUE® No Antibiotics Ever boneless, skinless chicken breasts



Preheat oven to 350˚F.

In a small bowl, combine butter, soy sauce, Worcestershire sauce, parley and garlic.

Coat an 8×8 baking pan with cooking spray. Place chicken breasts in pan; chicken will be crowded in pan. Pour soy sauce mixture over chicken.

Bake for 30-35 minutes or until cooked through (internal temperature of 165˚F).



Per Serving
Calories 213
Fat 5 grams 7%
Saturated fat 3 grams 13%
Cholesterol 105 mg 35%
Sodium 316 mg 13%
Potassium 0 mg 0%
Carbohydrate 2 grams 1%
Dietary Fiber 0 grams
Sugars 1 gram
Protein 39 grams 73%
Vitamin A 2%
Vitamin C 3%
Calcium 3%
Iron 6%