5 Halloween Tips to take the Trick out of your Treat!

Candy, candy everywhere! Halloween treats don’t have to freak you out. Blair Mize, Schilling Nutrition Therapy, LLC dietitian and nutrition pro tricked out these Halloween treat tips for you.

Tip #1

Blair Hallow 1

Tip #2: One instance when it’s good for kids to be picky…

Blair Hallow 2

Tip #3: Helping your kids enjoy Halloween treats starts today with having a conversation and modeling a healthy, non-diet approach to food for your kids.

Blair Hallow 3

Tip #4:

Don’t be scared of this one…

Check out Ellyn Satter’s Book, Your Child’s Weight: Helping Without Harming for more information about raising your children to have a healthy relationship with food.

Blair Hallow 4

Tip #5: If this sounds crazy, check out this website for a more info.

Blair Hallow 5

Have a safe and healthy day!

Are you guilty of the worst leftover mistake?

Do leftovers get you down or even gross you out? Does thought of having the same ol’ pork chop make you want to hit the pizza speed dial button? Listen, you are not alone.

Meal planning and strategically using leftovers is one of my specialties. Over the years, I’ve learned how to transform that boring chicken breast into something the neighbors call “restaurant” food. And, I promise it’s doesn’t take a cooking show production either.

chicken with roasted potatoes

Have you made these leftover mistakes?

  1. Reheating the same old food in the same form day after day?
  2. Overcooking while reheating in the microwave?
  3. Not using sauces or textures changes?

Those are major leftover mistakes but the absolute worst offender is…

Calling your meal “leftover!”

Doesn’t smothered grilled chicken sound better than “leftovers.” Give it and shot and let me know how it goes! Here’s a quick video segment I did on repurposing your meals. If you need more help signup for my free 3-day sample and updates at http://www.yoursuppersolution.com.

Have a tasty week!

Let’s Talk about the “F” Word

Could this “F” word be just as bad as the bleeped one? Let’s stop teaching and tolerating fat-talk. The “F” word has no place in healthy conversations.

I’d love to hear your thoughts in the comments. Oh, and by the way, skinny isn’t necessarily a healthy word either.

Don’t let Pasta Freak you out. Plate it up Right!

I love pasta. Real, authentic, pasta.

People often leave it out of their meals because they’re afraid they will overeat it. Well, that’s a possibility if pasta is wearing the plate.

Try mixing half sautéed veggies with your pasta to get a better balance, and more veggies on your plate.

pasta veggies

How will you plate your pasta? Do you have a special sauce or tip? Tell us about it in the comments.

Need help planning those super meals? You’re in luck! http://www.YourSupperSolution.com is the answer.

Help! This Gal needs a Chip

tortilla chips

No tortilla chips? No problem. You can easily make your own!

Usually, I have plain ol’ corn tortillas around the house. So, this recipe is easy peasy!

Turn oven to broil. Using a pizza cutter, quarter small(taco size) corn tortillas. Cut as many as you like. Put one layer cut tortillas on baking sheet. Lightly spray with olive oil, add salt to taste. I add paprika too for the smokey flavor. You can add any spice you like to taste.

Put in oven on broil (middle rack) for 2-3 minutes. Remove from oven, flip the chips over and broil another 2-3 minutes. Make sure to watch them–all broilers are different and you don’t want with burnt chips.

Enjoy! Serve with salsa or smashed avocado. Store leftovers in airtight container. 

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It’s true: I’m the crazy planner lady.

The past few months I’ve realized how much my family has shaped me, even my crazy tendencies. It’s true. I admit it. I’m a little crazy.

Don’t we all have our own little brand? Some like to collect troll dolls, others prefer to put everything in a specialized storage systems, and I LOVE to plan. There, I said it! I plan bills, vacations, outfits, time during my day and most importantly, back-to-basics, no-nonsense, balanced dinner menus. Let me share a story with you.

It’s genetic, this planning thing I have. As a child I’d visit my grandmother at least once a month. Sometimes I’d stay for the weekend and other times we’d just visit for a couple of hours. Every single visit, I’d march into Nanny’s kitchen, climb up on the stool by her oven and look for her hand-written menu. Sometimes it was on a notepad but it most likely would be written right down the middle of a paper plate. I can close my eyes and see her handwriting noting that we’d be having for lunch or dinner that day.

Who knew my curiosity about those menus would shape my future? My genetic drive to plan has become something that helps me feed my own family and helps me teach my clients to move towards a healthier lifestyle by planning ahead.

There you have it. I’m the crazy planner lady. Now, don’t go getting all black and white thinker on me–I can go with the flow and be spontaneous as well (even order pizza). But, most of the time I have a plan. Do you have trouble planning, particularly your supper meals? I’ve found that to be a common issue among those who try to improve their self-care routines, eat well and get a tasty, balanced meal on the table. I’m sooooo excited to announce…


Let’s stay in touch! Click here to sign up for my free dinner planner form & updates.  You’ll get tips about how planning and perspective could lead to healthier, happier life and you’ll be the first to get information on my dinner menu membership. Now get to planning! :)

Cranberries & BBQ? You bet!

We often think about cranberries around the holidays, but these versatile, nutrient-packed berries can add flavor and health benefits year-round. Not only can these tart little berries aid in maintaining and preventing urinary tract infections, a review in Advances in Nutrition suggested that cranberries also play a role in cardiovascular health. So, it’s a good idea to keep cranberries in mind for year- round dining. For example, this Cranberry BBQ sauce, is a tangy addition to a BBQ sandwich of your liking.

Cranberry Barbecue Sauce (recipe provided by The Cranberry Institute)

1 Tbsp. vegetable oil

1 cup minced yellow onion (don’t like onions, no sweat, leave them out)

1 tsp. minced garlic

1 tsp. dry mustard

1 tsp. chili powder

1.5 Tbsp. tomato paste

1.5 cups cranberry sauce (can use 12 oz can)

1/4 cup cider vinegar

1 Tbsp. dark molasses

1/4-1/2 cup water, if needed


In a saucepan, heat oil over medium heat. Add onions and saute at least 2 minutes until transparent. Mix in garlic, mustard and chili powder and continue cooking 1 minute. Stir in tomato paste and cook 1 more minute. Add cranberry sauce, vinegar and molasses. Bring to a simmer, whisking often until mixture becomes smooth. Lower heat and simmer 15-20 minutes until sauce thickens. Add water if sauce gets too thick. Remove from heat and cool to room temperature. Store in covered container in refrigerator until ready to use. Reheat before using.

Suggestions for use:

-Top your BBQ sandwich, chicken or pork are both super tasty with the sauce.

-Add to coleslaw for a tangy punch.

-Use as a dip.

-Mix with olive oil for a Cranberry BBQ vinaigrette.

-Jazz up your plain ol’ turkey sandwich.


Disclaimer: I was compensated by The Cranberry Institute to do a tv segment, but was not compensated to write this blog.