Saturday, October 22, 2016

Chickpea Mash with Avo!

Hi Friends!  Here is the recipe I have been meaning to share with you via YouTube!! So, be sure to check out my channel here!!

I tried to turn this into a video, but the editing software I used did not convert into a YouTube-compatible form, so...I am having to resort to posting recipes via the blog for now.

The good news though is that you will be able to still see/read all of the recipes I talk about on my channel!!

Chickpea Mash with Avo:
  • 1 can chickpeas, drained and rinsed
  • 1/2 avocado
  • juice of 1/2 lemon
  • Optional ingredients:
    • black pepper
    • 1 green onion, chopped
    • 1/4 cup raw sauerkraut
  1. Mash your chickpeas with a fork or potato masher until fairly smooth, but still a bit chunky.
  2. Add the avocado and mash again.
  3. Stir in any remaining ingredients you desire.
  4. Spread on toast, use as a dip, or eat straight up with a spoon!

Thursday, October 20, 2016

YouTube and Bridal Upate

Hi friends!!

Well, it has been a month since my last post and I thought I'd share a bit about what is going on.  I have oficially started my YouTube channel (TheYogiRD), so be sure to check that out!! I try to keep my main content videos between 5 and 10 minutes, but some recipes require more time (and editing!!)

So far, I am having tons of fun talking to the camera!  I have made a recipe video, but the free video editor I downloaded will not convert the footage into a format that YouTube will the recipe will be held off a bit longer.  At least until I can figure it all out...

If you follow me on other social media, you may have seen information about a 30 day challenge...well, that one is not running due to lack of participation. I would really like to run this program as I know it can help so many people learn about eating for health instead of aesthetic reasons. So, if you (or someone you know!) is interested, please let me know so I can send you more information.  All of my contact information can be found on my website

The second topic I would like to share with you is my BRIDAL YOGA/NUTRITION packages! Feeling and looking great on your wedding day is nothing to sneeze at. In order to look beautiful, you have to feel beautiful from the inside out. That is why I crates these packages! Whether you want just yoga, just nutrition, or a combination of the two; I can create a program just for you!! Visit my website for more information!

Much love!!

Wednesday, September 14, 2016

TheYogiRD on YouTube!

Hi Friends!

It has been nearly a month since my last post, and I thoroughly apologize.  I have been working hard on the second beta version of my 30 Day Challenge series!  It will be starting October 1st and I have 10 spots open.  If you are interested in learning about nutrition fundamentals, then please join now. We will explore macronutrients, how to incorporate more plant foods (and why!), mindful eating techniques, and so much more.

Ok, enough of the promotion stuff...

Any who, the weather here in Illinois is beginning to become more fall-like.  That means, cool crisp mornings, increased rain, and cloudy grey skies.  I love this weather; it makes me feel very creative and inspired! That being said, I am thinking about turning this blog into a YouTube channel.  What do you think?

I think it could be a very fun and exciting adventure; talking instead of typing, connecting with all of you through my actual voice instead of my writing, and being more able to take you with me on the road.

Let me know in the comments what you think!  And if you'd like, let me know what kinds of health topics you'd like to see first on my channel!

Much love!

p.s. The blog will stay live, I will just be posting less frequently :)

Monday, August 15, 2016

My Dream Yoga Retreat

Hi there!

This week's post is going to be a little different. I have been inspired by a project Eventbrite is running where they influencers to share a post about their Dream Yoga Retreat! Naturally, I jumped at this opportunity for two reasons: 1)I love to dream and create events like this and 2) I hope to one day host a Nutrition and Yoga Retreat, so what better time than now to begin brainstorming?!!

Are you ready to jump into my dream world?  All you will need is an open mind and a heart full of love and wonder (that's where every magical journey begins!). All of these ideas and thoughts are completely my own, so let's go!

Location and Duration:
  • This would be a week-long yoga and nutrition retreat located on a private beach near the mountains of Oahu, Hawaii.
  • Soft sands surround the open air bungalow where meals are shared and lectures are held. Leaf-shaped fans keep the Eco-friendly rooms cool.
  • Morning yoga classes are held on the beach, sometimes even in the shallow water; afternoon yoga classes are held beneath the canopy of palm trees; and evening classes are held either in the bungalow or on the beach.
  • I have so many ideas for retreats, but this retreat would focus on women.  
  • Classes would focus on women's health and body positivity through nutrition and yoga.
  • A spin off of this retreat could be a men's only retreat in which the topics would include body positivity for men as well as men's health.
Yoga Classes:
  • Goddess Flow for beautiful bodies
  • Yin Yoga to unwind and stretch out
  • Cultivating Power for self-love
  • and more!
Nutrition Workshops:
  • Mindful/Intuitive Eating
  • Meditation and Food
  • Choosing the "Right" Foods (a class on contemplating "What is healthy?"
As you can see, this is just one step in creating a retreat, but it is one that I hope to come to life one day.  Would you go to a retreat like this?  Let me know in the comments!!

Be sure to check out Eventbrite's Online RSVP page as a way to support local yoga event creation and provide a convenient way to RSVP to yoga event.

Saturday, July 30, 2016

Interview with Anne from fANNEtastic Food!

I am very excited about this week's post!  Do you know why...?!

Because I have received the opportunity to interview Anne from fAnnetastic Food!  I found Anne's blog several months back and have been a devout reader ever since.  Her quality of her writing and pictures are fabulous!  Not to mention those recipes and fitness tips!...Click the link above to check it out!

So, without further adieu, let's jump right in! Take it away Anne!

Can you tell the readers about yourself and your blog?
Hi! I'm Anne, a Registered Dietitian with a Masters of Public Health in Nutrition from the University of North Carolina at Chapel Hill. I started my blog back in 2009 as a way to show others that eating healthy and staying active didn't have to be hard or stressful - and can even be fun!  

Describe how you first got into blogging about nutrition.
I was a career changer - I worked in communications/writing for 5 years before deciding to go back to grad school to become a dietitian - and I started my blog just as I was starting my prereqs for grad school. I wanted a place to share my journey going back to school and following my dreams - and a place to share all my recipes, health tips, and fitness and travel adventures, too!

With running a private practice and keeping a blog going strong, what is your #1 tip for managing time?
This is a hard one - I'm always juggling a lot of different projects - but I find trying to stick with a typical work schedule is key for me, even though I work for myself and technically could work whenever I wanted. I also tend to do certain types of work at different times of day based on my energy levels. So for example, in the morning I do emails and quick writing - such as my lifestyle type blog posts. In the afternoon, when I feel caught up on email/pressing items, I close all the other windows on my computer and spend time writing more in depth posts. I try to schedule my client meetings on the same days, too, so I have bigger blocks of time free for writing on my non-client days. 

What is your favorite health topic to write about (i.e. food, fitness, etc.) and why?
Probably fitness! I enjoy writing about food and sharing recipes, but I really love writing about fitness adventures - especially anything involving the great outdoors, like hiking trips or fun running adventures!

Do you have a specific project or event you are working on that you can share? 
I just launched a 6 week intuitive and mindful eating virtual group program ( with 2 fellow dietitians. The first session was earlier this summer - and we'll be hosting our second session in October. It's been fun to collaborate with others vs. always working solo!

Where can we find you? (social media, website, etc.)
Blog: Social media: @fANNEtasticfood

When you are not blogging or counseling clients, what do you enjoy doing most?
Being outside! Hiking, running, exploring!

If you could offer someone your best health tip in just one sentence, what would it be?
Spend more time in nature - and eat your veggies!      

Thank you so much, Anne for taking the time to share a bit about yourself!

If you or someone you know is a nutrition or fitness professional with his or her own blog, and would like to be featured here, please contact me and leave a link to the website and/or blog.


Monday, July 25, 2016

5 Places to Eat Vegan at Universal Studios/Disney Springs!

Fi friends!
If you follow my Instagram, you may have noticed that my hubby and I, along with my parents, were recently on a vacation! We recently got back home from our first trip to Universal Studios!!  If you are a Marvel of Harry Potter fan (like we are...), this must make your bucket list! We spent 4 days at the park and two of them were spent mostly in Hogsmeade and Diagon Alley!!

I tried to take as many pictures of the food I ate as I could, but sometimes I was just too hungry or the lighting was of...However, I did manage to get some amazing foodie pictures for you! Warning, if you are hungry, grab a snack; if you are not hungry, you may be after reading this post!

Diagon Alley:

  • Leaky Cauldron- Ploughman's platter (serves 2)- sans the Scotch eggs or the Vegetable Platter (not on the menu)- salad with dressing of choice (Italian or lemon slices for vegan option), roasted beet salad, slices of bread (Lighting is really dark, so none of my pictures turned out...)
  • Pumpkin Juice- pumpkin puree, apple juice, and apricot juice...nuf said
  • Butterbeer- the actual soda is vegan, but the topping is not...I have a delicious vegan version to share this Fall!!


  • The Three Broomsticks- Most sides are vegan like steamed veggies, baked potato, and corn on the cob!

Luigi's Pizza:

  • They have a pasta with marinara and a minestrone soup!

Mythos Restaurant:

  • Located in Universal's Islands of Adventure, this restaurant has won "best theme park restaurant" for 6 years!  They do offer two vegan options; a Pad Thai and a wonderful Hummus Platter (may be seasonal) served with a fennel salad and olives!

Disney Springs:

  • Erin McKenna's Bakery is a vegan and Gluten free bakery!  I tried the brownie cupcake with vanilla frosting and it was so moist and delicious!  You would never know it was both vegan and gluten free!

  • B.B. Wolf - has an Italian Veggie Sausage that is made with eggplant and is served with peppers and marinara and homemade pickles!

And of course fresh fruits and veggies are sold at kiosks around all parks.

Most of these items I would not eat on a regular basis, but it is more than okay every now and then (aka it is vacation after all...).  It also goes to show that there are plenty of vegan options at theme parks, you may just have to ask and/or get creative.

If you've been to Universal or Disney, let me know of some of your favorite vegan foods!

Wednesday, July 6, 2016

Hometown Fest FUN!

Hi Friends!

I hope you all had a safe, fun, and enjoyable 4th of July weekend!  Andrew and I had his step-brother and sister over for Friday through Sunday, so we decided to take them to the Hometown Fest just down the street.  There was a HUGE parade (we stood there for nearly 2 hours watching the floats!), then we had a picnic lunch and walked around the fair.  And, of course, we finished off the night with a Harry Potter movie!  We have been re-watching the movies lately as we will be visiting Universal next week!

Take a look below to see some of the fun things we saw!

A delicious vegan spread of hummus and veggie sandwiches on ciabatta bread with fresh blueberries, watermelon, and cantaloupe!
Below are pictures from our nature walk!  I learned so much and found out that my favorite wild flour, Queen Anne's Lace, is also called wild carrot!!  All these years and I had no clue!
The picture below is actually a wild rose plant!
I hope you had a wonderful time celebrating this weekend!

Friday, July 1, 2016

A Podcast I have been LOVING!!

Hi friends!

I am very excited to share with you a podcast that I have been absolutely LOVING!


Suzanne is wonderfully well spoken and finds some of the most inspiring and "crush-worthy" (as she would put it!) yoga teachers out there. Be sure to check out her podcast by clicking on her logo above!  And be sure to follow her on social media as well!

As a dietitian and yoga teacher, I have found it can be tough to balance life with work with starting a business.  The people interviewed on this podcast have done that and more!  They have succeeded as entrepreneurs in the world of yoga; a world that can discourage making money as it may seem "un-yogic" to some.  However, spreading the messages of yoga through teaching classes, retreats, and workshops can help so many people find ultimate health and vitality.  This is what inspires me to do what I do:

  • The "ah-ha!" moment on a person's face when the message they have been hearing for so long finally clicks.
  • The "I just did that?!" look when a person balances in crow pose for the first time.
  • The light and joy that fills a person's soul when they learn how to regularly nourish their bodies; both physically and mentally.
  • The youthfulness and playfulness that arises from within when practicing yoga or creating a fun new recipe.
  • The love and laughter of a shared experience.
  • Learning about the passion from within that drives people who love what they do.
I could go on and on, but you see, having my own business helping others to heal their bodies and calm their minds is my ultimate dream.  And you, yes you, are helping me strive for that dream just by reading this post!

I am honored to have found so many teachers, books, blogs, and podcasts to help me down this path.  But, I am most thankful for everyone who has supported me thus far (including you!).

So, if you have not already, check out all of my other social media; Facebook, Twitter, and Instagram (links below this post) all at TheYogiRD and let me know What inspires you to do what you do?

Much love!

Wednesday, June 29, 2016

Weekend Recap Part 2: New Plant-Based Milk!!!!

Disclaimer:  This post is not sponsored and there are no affiliate links.

I'm back!  Woah, two posts in a week?!  Am I going crazy??  Nah, I just have a lot to say!

To continue with my weekend recap:

By 1pm, The Grove was getting crowded and hot, so we left and shared a veggie burger at a local restaurant because we'd be eating again in a couple hours.

At 4, we met up with a friend at a Thai restaurant. Yummmm!!

Then, we ended the evening cruising along the lake on another friend's boat.

Sunday was a day to catch up!  Typically, I try to restock our fridge, plan for the week, and go for a walk/bike ride.  Well, Andrew and I were both tired from Saturday, so we stopped by a few stores to top off our fridge and cabinets before heading home to chill and relax.

While we were out, I wanted to stop by Whole Foods because we hadn't been there in awhile and I love to check out new vegan products.  Found this gem!

I heard about Ripple several weeks ago and couldn't wait to try it!  It is a 100% plant based milk (made from pea protein) that has the same amount of protein as cow's milk.  Now, you all know I don't stress over protein as here in America, it is VERY hard to have protein deficiency unless you are living off of solely highly refined foods (like cookies, chips, and cupcakes).  That being said, some people are concerned, so this is a great option for those who want a higher protein in their milk (compared to almond and rice milks which barely offer 1 those foods in their natural state and that's a whole different story!)
And before you ask, yes this is high in sugar, but it is also their chocolate version, so what do you expect?  Ripple's standard milks have just 8 grams for the sweetened and zero for the unsweetened.

I have loads of recipes to share with you and possibly a yoga video in the future!!!

Have you tried this milk? What do you think? Let me know in the comments!

Tuesday, June 28, 2016

Weekend Recap Part 1: Planning for July 4th

What a weekend!

I have a weekend recap for you all, plus 3 tips for staying hydrated during next weekend's Independence Day festivities.

Saturday started with a car wash!  If my car could talk, it would say, "Finally!  Thank you for cleaning me up!".  I got the outside of the car nice and shiny, and vacuumed the inside as well.

Then, Andrew and I headed to The Grove for their Heritage Festival.  Many people know of this place because they had a field trip here in elementary school!  It even has a beautiful space called The Redfield Estate in which you can hold events such as weddings and dinner parties!  I can do a whole post on just the wedding planning at this place!  Let me know if this is something you are interested in by leaving a comment below!
While at The Grove, there were volunteers dressed up in mid-18th century clothing and doing reenacting of what it was like to live at this home in its prime.  Below is a man acting as a school teacher.  He asked all of the young boys and girls to behave and even taught them how to bow and courtesy! School was so different back then! (Note the chalk board and iron stove!)
 This is the school house from the outside.  An exact replica, built in 1982 that could have up to 33 children from grades 1 through 8 learning at the same time!
The day started to get very warm, so Andrew and I decided to cool off with a snack of fresh juicy watermelon under the shade of a tree.  Delish!  Note the multiple napkins...I still had loads of watermelon juice all over my face!

While at The Grove, we learned to march Civil War-style, dipped candles, saw how to make linen from flax, and simply walked the grounds enjoying the sun.  Whether or not you have kids, if you enjoy history and learning, this place is for you!  I really wish I would have made a candle, but there were too many kids at the time and I've made my own taper candle before...

To keep this post form getting too long, I will stop here.  Be on the look out for part 2 coming soon!


Tuesday, June 21, 2016

Interview with Tracy from Tracy's Plate!

Hey there! 

I am starting a monthly series where I interview entrepreneurs of the nutrition world; including Registered Dietitians, Nutritionists, and other health professionals to share with you a behind-the-scenes look of the health field.  So many nutrition professionals have such a passion for health, it sometimes gets overlooked with all the daily business/computer work they are doing.  I am hoping this series opens some doors and sheds some light on why those in the nutrition/health field do what they do.

So, without further adieu, I would like for you to meet my first guest, Tracy Williams!  I met Tracy while we were part of the Hospitality committee through the North Suburban Academy of Nutrition and Dietetics.  She is a nutrition entrepreneur, freelance writer, and public speaker and is going to share her latest and greatest event! Take it away Tracy!
What brought you to nutrition?
I have been passionate about nutrition education since I was young. When I was a energetic 7 year old, I used to help mom type her flyers for nutrition education for her hypertension class that she taught as a nurse at Cook County Hospital.

What is your favorite part about what you do?
I love meeting new people and listening to their stories after they have attended a nutrition program that I have presented.

Tell me about your latest project.
 I am doing a program for Morton Grove Park District on August 9, 2016.  It is called "Positive Changes to Family Meals".  The program will include positive tips on how to make nutritious meals on the go for your family and is based on current nutrition research. Recipes and tip sheets will be given to be taken home to use for future reference when working together with your family.You can call 847-965-1200 to register. 

If someone was interested in attending, how could they sign up or contact you?
If you want to schedule a nutrition education program, please contact me through my website at You can also call me at 847-975-3410 or e-mail me at  Click here to see the event.

If a kid walked up to asking for your advice and you only had a few minutes to give them your best health tip, what would it be?
Fruits and veggies are your friends. Find a way to move more with your friends. Be a good role model for your younger family members for a healthy lifestyle.      

Is there anything else you would like to share with us?
I am comfortable to adapt my programs for any audience. I especially like to be a role model for audience members who have overcome personal life challenges. One of my main life challenges is being physically disabled with a condition called cerebral palsy. 

If you or someone you know might be interested in being part of next month's interview, please click here to contact me.