National Peach Month 2017!

It’s #NationalPeachMonth2017 and this is one of my other all time favorite #summerfruits

Peaches are nationally low in saturated fat and cholesterol, and contain an impressive assortment of vitamins and minerals to make it a truly nutritious food. Full of vitamin C and antioxidants as well as potassium, vitamin A and iron! What else could you ask for!

Try this #yummy fresh peach smoothie and try adding your favorite protein powder to it for that extra boost. It’s a great power snack for pre/post workout.


  • 1 fresh peach, peeled and sliced in to chunks
  • 5 ounce contained of vanilla Greek Yogurt (try one that has extra protein in it and low in sugar)
  • 1/4 cup milk (try skim or 1%)
  • 1 scoop of protein powder

#healthyrecipes #summerfruit #eatright #fruit #healthylifestyle #powersnack #workoutsnack #fruitsmoothie #randisnutrition #randisfitness #peaches

Surviving the Heat

July, August and September are the hottest months of the year, so it’s a must to stay hydrated to keep our internal body temperatures down.

I know, I know not everyone likes to drink “water” all day long, so here are some great innovative ideas to keep your body’s cooled this summer:

Popsicles made out of jello! So easy and inexpensive to make at home. Just follow directions on box and add whatever makes you happy and pour in to popsicle trays and voila!

Infused Water! Just add any fruit or vegetable or herb of choice to a pitcher of water for a refreshing taste! Check out these samples….And so fun to create your own combinations of flavors to suit your taste buds! Deliciously yummy!


What about eating fresh fruit kabobs to satisfy your water needs? All these fruits contain high amounts of water that will really help quench your thirst… Grapes, oranges, pineapple, watermelon, honeydew, peaches, berries, plums and more!!!! Plus you’ll be getting that extra bang of vitamins and minerals that are found in all these fruits and herbs! 



Here are some of the most common signs and symptoms of dehydration:

  • fatigue and/or dizziness
  • foggy thinking and poor concentration
  • mood swings
  • muscle cramps
  • chills
  • back or joint aches
  • dull, dry skin and/or pronounced wrinkles (sorry people!)
  • constipation
  • infrequent urination, dark concentrated urine (think the color of apple juice)
  • headaches
  • bad breath
  • sugar cravings!

#hydration #dehydration #stayhydrated, #survivingtheheat #staycool #infusedwater #fruitkabobs #infusedwater #jellopopsicles #randisnutrition #randisfitness #summerheat2017 #drinkwater


Healthy Holiday How To’s!

Well the #holidays are upon us, and it’s all about celebrating with family/friends and, of holiday-piecourse, eating lots of food (sometimes more than we want to).

Between the mashed potatoes, buttery rolls, stuffing, desserts and sweet pies, and holiday drinks at all your favorite bars and coffee houses, it’s easy to “over-indulge”! But no matter how tempting one more piece of pie or that fancy drink may be, it’s important for us to continue to make smart and healthy eating choices during this time of year.
So here’s my ever so humble advice:

  1.  Use smart substitutions when cooking: try egg whites instead of whole eggs; use low or nonfat dairy items; serve whole grain vs white rolls; try Splenda instead of sugar; use real baked yams instead of canned or candied yams; try using sodium free seasonings or real onions and garlic cloves instead of salt, garlic salt, onion salt….just to name a few!
  2. Eat a healthy meal at home before you go to a holiday party.
  3. Pace yourself and eat slowly. Remember it actually takes 20 minutes for your brain to get the signal that you are full. Tip: put your fork down (all the way on the table people …LOL) between each bite.. and complete your chewing and swallowing before you reach for that fork again..Ha!
  4. Skip the salty pre-meal snackage.
  5. Monitor or try 86’ing the whip cream and marshmallows on those fancy coffee house drinks.
  6. Drink plenty of water at meal time and between cocktails. This will help from over-indulging.
  7. Don’t stand at the buffet table, this actually promotes you eating more food than you need. Take a plate and sit down.
  8. Take a walk after you eat or head to the gym earlier in the day. It’s important to expend more calories that you take in.
  9. Focus on socializing! Conversation is “Calorie Free!”
  10. Say “No” politely: “I couldn’t possibly have another bite, but it was so delicious!”
  11. Allow yourself only one indulgence, whether it be a cocktail, a dessert or a second helping of your favorite holiday food.

Just remember… we do have to live and it’s okay to enjoy food. Just be smart. If you are a person who goes to many holiday parties, it’s best to strategize, because before you know it, those 5-10 lb of holiday weight will creep up. And it’s easier to gain weight than to lose it!

Happy Healthy Holidays!

#holidayeating #happyholidays #eatright #Healthyeating #Howtoeatduringtheholidays #Healthyeatingtips #holidayparties #randisfitness #randisnutrition

Featured RDN of the Quarter : October – December

Check out my Featured RDN of the Quarter on #SarahKoszykRDN @

Meet Sarah Koszyk dietitian, foodie, author, writer, speaker! Need I say more? She is one of the most well-rounded dietitians in the field! Her passion for nutrition, food and helping people understand that there are no “good” or “bad” foods is what drives her. She is well-versed with a diverse educational background and seems to connect with people not only who are her clients, but fellow colleagues as well as those in the business, sports and medical industries. And although Sarah has not been a dietitian for that long, she seems to be making a lasting impression in our field and in the community!

Sarah Koszyk, RDN

Sarah Koszyk, RDN

#CAND #FeaturedRDN #Dietitiansinthemedia #registereddietitians #foodie #randisfitness #randisnutrition

Tuesday Tip!

eat real foodTuesday Tip!
Take some time today to learn to eat real food!
Not processed, low calorie, non fat, packaged food or supplements to make up for the nutrients you’re depriving yourself when you decide to “diet” (ugh that dreaded word again) or deprive yourself of food, when you think that skipping meals will help you lose weight!
Try eating 3 meals and 2 small snacks that are balanced with those 3 little basic macronutrients called “Carbohydrates (oohh.. yeah), Protein and Fat!”
Yes.. we NEED all three of these to create energy and satiety and ultimately survive!
So please…… don’t be afraid to eat REAL FOOD!!!!! 
I promise you will like it!
#Livelifetothefullest #SayNoToDiets #EatRealFood #BasicMacronutrients #WhatisRealFoodYouAsk #Don’tDeprive #energy #eatRight #Lifestyle #Healthy #WholeFoods #RealFood #RandisNutrition
Now go eat!!!!!!