Ability to Move the Needle

Hello Everyone!

I apologize for the very long hiatus. I have found a lot of inspiration in the monthly goals that I set last year but found that I needed time to stay quiet and focus on what really allows me to “move the needle” with weight loss and health goals. I found that keeping inspiration to myself did the trick and over the last three months have managed to lose 11 pounds in a physically and mentally healthy way!

A lot of what made this weight loss successfully was mental. I can’t say it will work for you but give these tips a try:

  • Competition – I put together a 90 day “Biggest Loser” challenge with my coworkers. I had a few very tough competitors and although I didn’t make 1st place I made my goal trying very hard to be. In my opinion that made me the winner in my mind
  • Education – I asked friends, family and nutrition specialists (Cassie!) about how to lose weight through healthy eating and living. Cassie is a great resource for this information but the most important thing to know about “dieting” is that there are no new tricks. Don’t waste your time on diet fads and gimmicks. Why dance around what really works: eating right and exercising.
  • Don’t restrict yourself – Yes, there are foods you shouldn’t eat every day. French fries, cheese cake and chinese food for example. But that doesn’t mean you should restrict yourself from it. There were times in the last few months that I indulged in some of these things but I refused to feel guilty about it and reminded myself that these things are treats and I’m still eating right and exercising regularly.
  • Keep Quiet and Stay focused on the main goal – Losing weight is stressful enough without one day being super inspired and telling everyone about it and the next day not being able to follow through and feeling as though you’ve let yourself (and everyone else) down. Pops of inspiration are great to keep you going but if you stay focused on your main goal you will surprise yourself in the end.
  • Measurable check points – Every week we did a Weigh In: same day, same time. This was the perfect way to measure success for the week. It helped me to adjust where I needed to and to have little moments of celebration when I was successful.

I’m sorry I didn’t share my experience as it was happening but it was important for me to keep the focus and not over-analyze. I am very happy to share my results with you and do plan to continue using this strategy as I maneuver my way through the holidays and into New Years resolution territory. I hope that some of my tips will be helpful for you.



Fall 2012

Hello everyone! I am so sorry it has been awhile since Andrea and I have posted. It has been a busy fall season already! Here are some updates on what’s been happening over the last few months.

First off, I got engaged in August! Yay! So stay tuned for tips on how to look your best in your wedding dress! And we will definitely be running some bridal bootcamps at Green Lake.

Second it is Fall and Fall = pumpkin = delicious and I have been putting this super nutritious and tasty vegetable into every possible meal I can!


Pumpkin oatmeal:

This is a great way to add a vegetable to your breakfast and it cuts down on calories while adding fiber, antioxidants and it smells amazing!


  • 1/2 cup canned pure pumpkin
  • 1/4 cup dry instant oats
  • 1 cup plain soymilk (I like Silk or Earth Balance brand)
  • 1/4 tsp ground cinnamon
  • 2 Tablespoons ground flaxseed
  1. Mix the pumpkin, oats and soymilk together in a microwaveable dish or tuperware and microwave on high for ~2 minutes, stirring halfway through
  2. Stir in the cinnamon and microwave for another ~15-20 seconds, watch carefully so that it doesn’t overflow
  3. Stir in the flax
  4. Let cool a few minutes or throw a lid on it and pack it to go! And Enjoy!

Nutrition: 278 calories, 18 grams protein, 15 grams of fiber, excellent source of Vitamin A & calcium

Other recipes I have been using pumpkin for is instead of jam in a PB&J, try almond butter + pure pumpkin + a splash of honey. It is also a sneaky way to get vegetables into your jamhands (children) or non-vegetable loving significant others too. 🙂

Add pure pumpkin to soups and pasta sauces, it blends in easily.

All right we have established that I love pumpkin! Stay tuned for more updates! 🙂

Happy Thanksgiving everyone! Remember to really mindfully enjoy your food and don’t overdo it!

~Cassie, RD, CD, CSCS, CPT



Grilled salmon with kale and black beans sauteed in coconut oil with a little curry powder and nutmeg. Bon appetit!

Variety & Versatility


Last night for dinner we had a grilled pork chop that had been marinating for a few hours in Siracha, green pepper Tabasco & a little Sweet Baby Ray’s BBQ sauce.  Then the grain is steel cut oats made with water, olive oil, fresh rosemary from the garden, black pepper, nutmeg and a dash of curry powder to make it extra savory. Oatmeal is a very versatile grain! And then a mixed green salad, which we added balsamic vinegar and fresh herbs to. Bon Appetit!


~Cassie, RD, CD, CSCS, CPT

Healthy Meal Ideas (continued)

I have a couple meals here, a lunch and a dinner that I snapped a picture of to share with you all!


On the left is leftovers from dinner the night before – brown rice with peas, chicken sausage and a little bit of leftover grilled trout that we caught locally this weekend! On the right is glazed carrots and Brussels sprouts!  Delish! And full of protein, fiber and overall good nutrition 🙂


So we are shaking out the fridge so to speak to go on a trip and here we have some leftover grilled chicken, frozen broccoli, and canned black beans thoroughly rinsed. I sauteed these in a dash of coconut milk and added spices. Total prep time: 5 minutes. Cook time: 15 minutes.


Salsa on the side to add flavor, spice, nutrients and a nice cool contrast to the warm dish. Enjoy!

Weight of the Nation

If you are serious about weight loss whether for yourself or helping others you have to watch this!





Fish Friday

Tonight we had grilled cod seasoned with paprika, curry powder and tabasco, grilled broccoli seasoned with italian herbs, a little mixed greens, whole grain noodles tossed with olive oil and italian herbs & spices and some fresh mango slices on the side. Yumm!



Crockpot Curry Chicken

Crockpot curry chicken – chicken breasts cubed, zucchini, baby red potatoes, 2 bell peppers and tomatoes and lots of spices!  (Paprika, curry powder, garlic, cumin, black pepper, cinnamon) Cook on medium for ~8-12 hours 🙂 Enjoy!

My Plate to Your Plate


Grilled chicken breast tenders and cod, steamed green beans and whole wheat toast. 🙂




TGIF! We’ve got some grilled salmon and vegetables tonight and some homemade garbanzo beans. The dry beans were slow cooked with garlic, herbs and bay leaves, the salmon and veggies were lightly tossed in olive oil and herbs and wrapped in foil and grilled.  And yes that is a small glass of red wine on the side 🙂 Enjoy!