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Meet Kaitlin Harrison!


      In honor of National Nutrition Month please welcome Kaitlin Harrison!


Kaitlin has a Bachelor of Science degree in Nutrition from Western Kentucky University graduating in May 2009. She completed her Dietetic Internship through Utah State University from June 2009-December 2009 and became a Registered Dietitian in February 2010 after passing the registration exam. She currently works as a consulting dietitian in the western region of Kentucky, consulting for a long-term care facility and a childrens psychatric hospital. Kaitlin enjoys cooking for her husband, running, traveling and being involved in various church activities.

Fruit versus Fruit Juice: Which is a Better Option for Me?

By: Kaitlin Harrison

Besides the fact that fruit and fruit juice are of different consistencies, there are many other differences between the two that makes one a better option for a healthy diet.

Whole fruit is a better option than fruit juice for a number of reasons that most folks are unaware of.

For starters, fruits that have edible skins such as apples, grapes, and berries, provide you with a terrific source of fiber and there are currently studies being performed to determine if the skin of fruit can help lower the risk of cancer and protect from ultraviolet light. When fruits are juiced, they often lose the skin in the juicing process thus losing the benefits of the skin. Whole fruit also provides you with the most nutrients possible and allow for more nutrient absorption in the body. Nutrients are often lost when fruit is transformed into a fruit juice.

For example, it takes 3-4 oranges to make a regular 8 ounce cup of orange juice.

Although this may sound like you are getting a lot of bang for your buck, it is actually the opposite in that the parts of the orange that remain in the juice, such as the natural sugars, are tripled or quadrupled versus a regular orange while nutrients are decreased almost as much. This not only increases the amount of carbohydrates that you are consuming, it also increases the number of calories making fruit juice a very calorie dense beverage. Respectively, when given an option of fruit or fruit juice, your best bet is going to be the piece of fruit that will provide you with more nutrients and vitamins and less calories as opposed to the juice.

It is recommended that adults consume 3-4 servings of fruit per day for a healthy diet.

Be sure you are making an effort to get in your recommended daily fruit servings and your body will thank you for it!

Happy Healthy Eating!

Healthy Grocery Girl


Meet Beth!


Today it is double the excitement here on Turnip Your Knowledge Thursday because it is also National Nutrition Month

This week Healthy Grocery Girl is introducing Registered Dietitian Beth Gervirz!

A little bit about Beth:

        Beth Gevirtz, MS RD started her college career as both a student and an athlete. After suffering a career ending injury while a gymnast, Beth turned her entire focus towards earning her undergraduate degree in Clinical Nutrition with a specialization in Dietetics and her master’s degree in Clinical Exercise Physiology both from The University of Florida (UF). While at UF Beth worked with The University of Florida Athletic Association Sport Nutrition Department and completed a semester long internship with The United States Olympic Committee’s sport physiology and nutrition departments. Beth completed her ‘dietetics residency’ and now works part-time as a Clinical Dietitian.  Beth also owns and operates Food 4 Fuel, PLLC that offers her clients a unique mix of nutrition counseling and education while incorporating exercise and physiology into the mix.  Beth stays involved with the gymnastics community by writing a monthly article for the Elite Gymnastics Journal published by the United State’s Elite Coaches Association for Women’s Gymnastics (USECA).  In Beth’s spare time she enjoys volunteering as a dietitian for the WiL Power Challenge, a three-month program in helping children and their families combat childhood obesity through nutrition, exercise and fun.  

 Something fun… One of Beth’s favorite pastimes is baking, although she’d rather eat the dough than bake it!


By: Beth Gevirtz, MS RD

       Hydration is extremely important.  Hydration cannot only enhance performance, but also improve concentration, recovery, mood and blood flow.  The body is made up of 60% water while muscles and organs are almost 74% water. Water functions to regulate body temperature along with acting as a lubricant, transport medium and is necessary for chemical reactions throughout the body. 

      Water loss occurs through urination, sweat, respiration (breathing) and blood loss.  During exercise, the metabolism can increase 5 to 20 times higher than resting metabolic rate, which means that the sweat rate can increase up to that same amount.  The sweat rate can also increase due to environment, clothing, intensity, physical conditioning and acclimation to the workout or exercise.  When fluid input does not equal fluid output, dehydration occurs, which in turn causes a decrease in total body water.  If you become dehydrated or stay in a dehydrated state you may have an increase in heart rate and core temperature along with a decrease in blood volume, sweat rate, performance, coordination, reaction time, stamina and the amount of work the heart is able to produce.  Dehydrated muscles can cause about a 10% loss of contractile strength and 8% loss of speed. 

       There are many signs of dehydration and the signs become worse as you become more dehydrated.  The first sign of dehydration is thirst.  If one is thirsty, the body is already about 1 - 2% dehydrated and already feeling the effects. As dehydration worsens, up to 2 - 3% of total body weight, the loss of appetite can occur along with dry mouth and a decrease in urine output. After about 4% dehydration, you may also notice a decreased work capacity of up to 30% as dehydration becomes even worse.  Extreme dehydration of about 5 – 6% of total body weight results in headache, impatience, impaired temperature regulation numbness and you may even collapse.  It is important to recognize these signs before they worsen.  In order to keep from being dehydrated you should continually drink plenty of fluids (mainly water) before, during and after exercise.  Below are some general guidelines to help keep you hydrated.


-Each person should drink 20 to 24 ounces of water for every pound loss during exercise

-Drink mainly ‘cool’ water (this absorbs the quickest) instead of ‘ice cold’ water

-Avoid excessive amounts of caffeine and alcohol

-Track urine color, if you are hydrated your first morning urine should be a very light yellow against the toilet bowl

-If you are a heavy sweater or in an extremely hot and humid environment, you may need a light carbohydrate beverage or sports drink to help replace lost electrolytes, otherwise water should do the trick

-When rehydrating after hard exercise, the body can only use about 6 to 8 ounces of water every 15 minutes, the rest will be removed as waste

-Therefore, rehydration is a continual process and cannot be done all at once

-When not exercising, you should always be sipping on water

-A good goal is to drink at least half of your own body weight in ounces of water per day

For example: 100 lb person should drink at least 50 ounces throughout the day. This does not include the ounces needed to rehydrate during and after exercise.

-If you are in a dehydrated state, it can take up to 10 days to fully rehydrate and the body to adjust

 Remember, hydration is a continual process and should be worked on daily. 

Wow! Thank you Beth for sharing with us the importance of drinking enough water and staying hydrated!

Happy Healthy Eating! 

Photo Credit: 

Water Pic: www.battelle.org/…/ summer2004/article7.stm 

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Healthy Grocery Gil was featured in the Newspaper! Way cool!

Happy Healthy Eating!

Healthy Grocery Gil was featured in the Newspaper! Way cool!

Happy Healthy Eating!

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Meet Carolyn and Her Fresh and Local Food Finds!!

It’s National Nutrition Month! Healthy Grocery Girl would like to introduce you to Carolyn… a savvy Dietitian from New Mexico!

Carolyn Stouffer received her bachelor’s degree in Nutritional Sciences from the University of Arizona and her master’s degree in Human Nutrition and Food Science from New Mexico State University before becoming a registered dietitian.  She has worked for the last year as the coordinator for childhood obesity prevention program part of which consisted of working to develop the local food system and improve access to locally grown, fresh fruits and vegetables—particularly to low-income populations.  She enjoys cooking, reading, exercise, and staying healthy.  She will soon be moving to California to continue pursuing her passion for health and nutrition.

For Fresh Foods Find Local FarmersBy: Carolyn Stouffer, RD, MS

The typical American diet is notoriously low in nutritious foods like fruits and vegetables.  Those who eat more colorful fruits and vegetables are at lower risk for developing certain chronic diseases like stroke, cardiovascular disease, certain types of cancer, and may have an easier time maintaining a healthy weight.  Changing your diet by including at least five servings of fruits and vegetables like salad greens, tomatoes, banana, plums, peppers, watermelon, and sweet potatoes is an easy way to improve your health.  Eating fresh fruits and vegetables is excellent for your personal health, but there is a way to make them good for the environment and the local economy as well: shopping at the farmers’ market or buying into a CSA (Community Supported Agriculture).

At a farmers’ market, growers display their produce and you shop at their respective tables as you would at the produce section of the store.  By joining a CSA, you pay a certain amount of money, either upfront or as you go, and receive a weekly or biweekly box of fruits and vegetables—whatever the farm has produced for that week.  While a farmers’ market gives you the opportunity to select exactly what you buy, a CSA can be a great way to expose yourself and your family to new and different foods.

A typical carrot travels about 1,838 miles to make it into your salad—roughly the same as the distance between Los Angeles, California and Saint Louis, Missouri.  The majority of food sold at the farmers’ market is grown close by in your county or neighboring counties.  Farming can protect soil, air, and water quality in the community, make use of rich natural resources, and cut down on environmental pollutants released during the transport of food.  

In addition to the benefits to the health and environment of your community, spending money at local farmers’ markets and other locally owned businesses helps support the health of the local economy.  For every 100 dollars spent in locally owned, independent stores, 68 dollars returns to the community.  If the money is spent at a national chain, only $43 stays locally.  The farmers’ market provides a unique opportunity to meet the people who grow your food, ask them questions about their farm, and get cooking and preparation tips. 

Eating a variety of fruits and vegetables provides your body with nutrients like vitamins and minerals that contribute to good health.  Supporting local farmers, cutting down on the environmental burden of the transport of food, and investing money in the local economy contribute to a healthy community.  Buying fresh, local produce at farmers’ markets is a good way to make your dinner matter.

For help finding a farmers’ market or CSA nearby, visit www.localharvest.org.

Thanks Carolyn for all of this GREAT information!

Happy Healthy Eating!
Healthy Grocery Girl

Photo Credits:
Fruit/veggie picture: www.agricenter.orgSeattle farmer’s market pic: www.seattlemet.com


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NEW Healthy Grocery Girl Video! You asked, I delivered! Watch now for more of YOUR nutrition questions answered by the Healthy Grocery Girl!


Meet Cathy and Her Quick Fixin’ Healthy Meals

It’s Turnip Your Knowledge Thursday!

In honor of National Nutrition Month this March, Healthy Grocery Girl has lined up an amazing group of Dietitians who will share their story of how they came to be a Dietitian and then share with you some of their nutritional expertise!


First up we have Cathy Bowers who is an RD, ACE CPT and 500 RYT! We’ll let her explain what all that means…

"My first career was a a stay-at-home mom. I moved to Virginia Beach 15 years ago with my navy husband and two small children. I entered a bodybuilding contest and finished in third place shortly after I moved here which began my love for fitness/nutrition. In 2003 I became an ACE Certified Personal Trainer and started working at the YMCA. I am also a 500 hour RYT yoga instructor and have been teaching yoga for 6 years. 

Through my love for fitness and nutrition, I decided to return to college. I recently became a Registered Dietitian. I now work as a Clinical Dietitian with Sentara Obici Hospital. I also teach nutrition classes at Tidewater Community College.  I am passionate about helping people learn about healthy eating. It is my goal to help the young and the old learn about nutrition and to reduce the growing epidemic of obesity and diabetes in this country.”

Wow thanks Cathy! So glad you became a Dietitian! You’re also a wife and mother… what are some healthy tips you can gave the working wife and mom to help dinner time become healthier, easier and even fun?

Fixing Quick and Healthy Meals for a Family on the Go

By Cathy Bowers, RD, ACE CPT, 500 RYT

It is a challenge in today’s world to make quick and healthy meals for the family that is constantly on the go. Moms and Dad’s are working one or two jobs and the kids are involved in numerous activities. Some of us are going through the fast food drive through more times than we would like to admit too. 

Here are some simple tips to help you feed your families good healthy meals that they will enjoy and that will not stress you out in preparing them. 

As in any new habit it takes some time to develop consistency but you will be so glad that you did. Decide for yourself which of these tips will work best for you and your family and give them a try. 

1. Try to do grocery shopping every two weeks and plan for at least 8 meals. Use your own recipes or print out some easy recipes from cookinglight.com or prevention.com/health/.  If you plan for meals ahead of time, you will have the necessary ingredients already at home to make. Look for recipes that are easy and that your kids could help you in preparing. Perhaps let them look at different recipes to see what they would like to help you fix for the family

2. Try making 3 meals on Sunday afternoon to prepare for the week ahead. I use my oven, stove top and crock pot to help me prepare my meals. I will perhaps bake some chicken, cook a stir fry on the stove, and make some soup or bean chili in the crock pot.  I then have my meals for the week so all we have to do is heat them up after work.  You can also cook ground turkey for tacos or spaghetti sauce on Sunday and use it later in the week. 

3. Look into your favorite websites for quick and easy meals that your family will enjoy. Here are some of my easy and healthy recipes –


Bean Chili


1 can of black, pinto, kidney, and garbanzo beans 

2 cans diced tomatoes

1 small onion

2 garlic cloves

1 tbsp of chili powder and cumin


Sauté onion in olive oil until translucent. Add garlic and sauté another 1-2 minutes. 

Add the rest of the ingredients. Cover and simmer for 15 min. 



1. 1 package tortellini – cook and drain

2. Add 1 jar marinara sauce, 1 can of diced tomatoes, 5 oz. of spinach, and ½ lb of shrimp (optional)


Cook till heated through and serve! Yum!

Feeding your family quick and healthy meals is easy to do. Talk to your friends and share ideas and recipes. Set aside time to plan your menu and get the kids to help. Cook with your kids on Sunday and get ahead for the busy week.  You will feel more relaxed during the week knowing that you already have a meal waiting for you and your family at home. 

Happy Healthy Eating!

Photo Source:

Tortillini & Chili: www.myrecipes.com 

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Hip and Happening food

If you are a looking for an organic, gluten-free and just plain wholesome shopping experience, than drop by and visit People’s Food Co-op. Located in Southeast, Portland. This grocery store, is not just any grocery store, but one that has great prices and a variety of healthy options! 

Visit Peoples Food Co-op website http://peoples.coop/, and you’ll find a list of gluten-free options, featured recipes, (including a delicious spinach and strawberry salad!) and upcoming events that are being held at their location. These events include yoga, raw food potlucks and vegan cook-offs! 

People’s Food Cop-op is very much involved in the community and have worked to build a community of people where “everyone is welcome”. 

Every Wednesday, check out the People’s Farmers Market from 2-7pm. Their farmers market also features other venders, such as: “Wild Thing Farm and Mushroomery”. They specialize in local and fresh organic products for you to take home! 

This local Portland grocery store has a lot of hip and happening this going on! Check it out next time you’re in the neighborhood or take a special trip with a friend and “take some local produce direct from the farm, onto your table!” 

Happy Healthy Eating!

Photo sources in order as how they appear: 




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NEW Healthy Grocery Girl Video!

Is It True Some Foods Are Addictive? Watch and Found Out!


The Crime Fighting Tomato

It’s Turnip Your Knowledge Thursday!

Tomato, Tohmato, right? What’s so great about the everyday tomato? You’re about to find out…

To start, did you know that a tomato is a fruit? Most people think it’s a vegetable! 

This red guy is bursting with vitamins A, C and K, and also contains a potent antioxidant called Lycopene that is proven to help fight cancer. Imagine Lycopene as a super hero capturing bad guys (free radicals that damage healthy cells) and fighting crime (cancer)! Tomatoes health benefits also protect your cells from oxygen damage and reduces your risk of heart disease.

Wow! Mr. Tomato! You’re my hero! 

Tomatoes are easy because… they are delicious just the way they are! However they taste great when added to your favorite pasta recipes, salads, sandwiches and meat dishes. You can even make your own salsa!

Here are some fun, quick and easy recipes to try:  

Fresh Salsa                                                    

4 cups of chopped tomatoes

1/4 cup finely chopped onion

1 garlic clove, minced.

1 lime, squeezed. 

1/4 finely cut cilantro

Feta Orzo Stuffed Tomatoes

1 cup cooked orzo, cooled 
2/3 cup finely chopped bell peppers (orange, red, yellow) 
1/2 cup reduced-fat feta cheese crumbles 
1/4 cup chopped fresh cilantro or parsley 
1/4 tsp finely grated lemon peel 
1 1/2 Tbsp extra-virgin olive oil 
1 1/2 Tbsp fresh lemon juice 
1/4 tsp salt 
1/4 tsp freshly ground black pepper 
4 tomatoes 

1. Combine all ingredients except tomatoes. 
2. Cut the top off each tomato and scoop out seeds and inner membranes. Stuff tomatoes with orzo mixture and serve. 

Makes 4 servings. Per serving: 179 calories, 8 g fat (2 g sat), 18 g carbs, 3 g fiber, 365 mg sodium, 7 g protein 

Recipe and photo source: http://womanshealthmag.com

Tomatoes are simple and fun, red and juicy and FULL of possibilities. Make sure to add fresh tomatoes to your grocery list and pick some up next time you’re at your local grocery store.

Happy Healthy eating! 

Photo sources in order in which they appear:






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