An Apple a Day DOES keep the Doctor Away!

Hey there, nice to see you here! I am thrilled to announce I finally did it. I finally got my doctorate! I am now a Doctor of Clinical Nutrition after successfully defending my 195-page doctoral dissertation last week. This has been a long, hard, amazing road; and it was 1000% worth it. I couldn’t have done it without the support of so many, especially my husband John.

Lessons learned along the way, particularly regarding statistical methods, have intensified my respect and understanding of critically reviewing literature. The biggest eye-opener happened while I was composing my discussion chapter. When I had to interweave my findings throughout the sea of existing research while synthesizing new ideas borne of this fabric, I was enlightened at the complexity of this process. Therefore, when I hear individuals defending their position on XYZ topic on social media, citing “I’ve done the research,” I am deeply offended. I realize there are many definitions of the phrase “doing research,” but still. These days, that term is so flippantly used without the breadth that should uphold it.

The topic of my study concerned the Nutrition Care Process (NCP) in diabetes medical nutrition therapy. I examined the application of the NCP and quality of documentation as it relates to nutrition outcomes. I found concerning discrepancies in how registered dietitian nutritionists (RDNs) are both applying and documenting medical nutrition therapy, which poses a barrier to outcomes research. Outcomes research is critical to demonstrate the value of the RDN in healthcare, and to support insurance reimbursement lobbying. The bottom line is that RDNs need to do a better job with keeping up with evidence-based guidelines, a better job applying the NCP with clear linkages between each step, and they need to apply standardized language (the NCP terminology) in order to capture objective outcomes. Without RDNs committing to do better, the dietetics profession will suffer. If you are an RDN, feel free to contact me for more details! 

The other funny turn of events is happening now in the preparation of my study for journal submission. My paper was 195 pages, and ~50,000 words, and the limit for journal publication is roughly 3500 to 5000 words. Back in the day, I remember being so distraught over how I was going to extend certain sentences or phrases to reach the demands of a 500-word essay or a 3-page paper. Now, I am struggling to chisel away at my findings to get to the highlight reel. So far, I’ve deleted 155 pages, and it feels very unsettling to do so.

Anyway, the realization that achieving a terminal degree in my field will STILL not stop the incessant defensive posture necessary against “nutrition influencers” or “nutrition enthusiasts” is a little frustrating. But, it won’t stop me from trying. Ghandi said, “We must be the change we wish to see in the world.” So, my job as Dr. Colin is to educate, influence, clear nutrition misinformation, and lead by example. I will do the best I can, while having fun along the way. 

Thank you to everyone who has poured into me along this journey, and showered me with support. You made the hard days (and nights) worthwhile. Thank you to those of you who purposely didn’t support me. Those of you who attempted to chop down my ambitions, my education, and my character have been gasoline on my fiery passion. So, everyone played a role in helping me achieve my goals. THANK YOU to you all. 

Now, a shameless plug for my books:




Don’t be afraid to CRUSH your dreams, no matter who tries to stop you. Blaze a trail.


Dr. Casey 😉

A Meal Plan (But Not a Meal Plan)

I often start out the latest posts stating “It’s been way too long.” I think I suffice to say this may simply be how things are for lettucetalk. I will accept that fact; and I plan to send you some insights as they come – however sparse that may be! Thanks for being loyal and hanging in there with me! I will defend my dissertation in March, so things have been a little…wild. With any luck, I will write the next post as “Dr. Colin.” 

Today I want to talk about meal planning. If I had a dollar for every time I’ve been asked to “create a meal plan” for someone, I would be a very rich girl. I have never created a detailed meal plan for anyone, nor will I ever. I don’t shun this request to be cruel. I very firmly believe that creating a “meal plan” does not teach the recipient anything about healthy eating for the long-term. I prefer to teach the roots of meal planning so the recipient can, instead, create a custom meal plan.

If I’ve learned one thing in the past 12+ years as a registered dietitian nutritionist, I’ve learned that people will not follow advice that is complicated. It’s not for lack of intelligence; it’s simply human nature. The simpler the plan, the more likely the person is to implement it. Without diving into a full review of the literature supporting my theory, I think my observation is supported by quite a lot of behavioral research.

So, here it goes: my simple template for meal planning. I want to introduce you to my Olympic medal approach. This template is built upon a Gold, Silver, and Bronze tiered structure.

Every meal and snack should include 
protein, fat, and fiber.

Casey colin

Now, let’s dive into each level.


Gold-level eating is relatively difficult for many of us to achieve, but certainly not impossible. Gold level consists of half the meal being dark, colorful, non-starchy vegetables; one-fourth of the meal consisting of either whole, starchy vegetables or 100% whole grains or fruit or milk/yogurt; one-fourth of the meal consisting of a protein-rich food source; and a hearty dose of healthy fats intermingled within each of these sections. Please note, sometimes your meal may not be split into sections. For instance, you may have a huge salad for a meal, or you may just have a bowl of soup. The premise here is the ratio of food types, so how you smoosh them together is up to your preferences. 

Here’s an illustration of this to help you:

Don’t forget about fat – include some.

Some examples of Gold meals:

  • Eggs scrambled with peppers and greens with avocado and a slice of 100% whole grain toast with real butter
  • Sliced, fresh tomatoes with cottage cheese and 100% whole grain crackers
  • Fresh greens, avocado, and tuna (I like it with a splash of olive oil & balsamic vinegar)
  • Vegetable & meat soup – I made this one recently with RAVE reviews from myself and my kids (although I subbed homemade taco seasoning and homemade ranch seasoning instead of packets for less additives)
  • Spaghetti & meat sauce made with 100% whole grain pasta, added vegetables to the sauce (spinach, peppers, mushrooms, whatever), and with a small salad or cooked vegetable on the side
  • Fresh vegetables and 100% whole grain crackers dipped in hummus or tuna salad
  • Most meat/potato/vegetable meals can be Gold meals, provided the meat isn’t deep-fat-fried, the potato portion is about one-fourth of the meal, and half the plate is non-starchy vegetables
  • Nuts and cheese with a pile of raw vegetables
  • Really, most of your favorite meals can be repurposed into Gold meals by simply reducing some of the meat and/or starch portions and jacking up the non-starchy vegetable portions. Be creative, and eat things that taste good!


Silver-level meals are those which may not fit the mold of the non-starchy-vegetable-rich Gold-level meals, but still make a deep dent in providing quality nutrients. Silver meals at least contain protein, fat, and fiber, even if they aren’t considered truly “balanced” from lack of vegetables, for instance.

Some examples of Silver meals:

  • Oatmeal with nuts or nut butter
  • 4% Cottage cheese with fruit
  • Tuna or chicken salad with 100% whole grain crackers or on 100% whole grain bread
  • Chili with meat and/or beans
  • Grilled cheese (100% whole grain bread, real cheese, real butter)
  • 100% whole grain cereal with whole milk or yogurt and fruit


Bronze-level meals occur as a last resort, when Gold and Silver meals or snacks are not possible. Please keep in mind, although Bronze situations are going to occur in real-life, planning ahead can avoid having to rely upon them. Bronze meals are things like pre-mixed protein shakes, pre-packaged meals, canned soups, etc. Remember, all food is nourishing in some way (think desert island scenario), but planning ahead can make most meals fall within Gold or Silver tiers.

Also, remember snacks are just tiny little meals. To make any snack a Gold or Silver snack, follow the same guidelines noted above, and simply make smaller portions. Furthermore, try to consider if you’re snacking because you’re actually physically hungry, or if you are snacking because of another reason (habit, boredom, etc.). We should nourish our bodies when we are physically hungry. We should nourish our minds if we discover we are eating for reasons other than hunger.

There are so many other details and directions this conversation could take, but I will digress in the spirit of simplicity. I hope you find this meal planning template helpful with improving your perspective and efficiency with healthy eating. It does not have to be complicated. For more information, please take a look at my two books here: Shop.


It’s bean a long time, so I brought you chili.

WOW, everyone…it has been WAY TOO long since I’ve spent some time with you. WAYYYY too long. But, as they say, “better late than never,” right? Things have been pretty wild since my last posting, to say the least. 

I will spare you the nitty-gritty details, but I’ve been finishing my dissertation (still in progress, ETA this coming March); teaching an undergrad course; and taking over as a platoon leader in the Army Reserve. And, most recently, I survived the arduous interview process for an assistant professor position, accepting an offer just yesterday! Things are getting interesting!

I would like to make up for all this lost time with you by posting some elaborate, trendy nutrition buzzworthy info. But, I just don’t have it in me yet! Momma is tired! I did want to jump back on here to thank all of you reading this. Without your support, I couldn’t have made it through some of the moments of self-doubt along this journey. You all mean a lot to me, and I am grateful for each of you.

The best I can do today is to share what I feel is my coveted chili recipe. I do not consider my blog to be a “recipe blog;” but it seems fitting for this fall season, and I hope you enjoy it as much as I do. You can make it on the stovetop or Crockpot, whichever is easier for you! Fun fact: the reason I encourage you to drain and rinse the beans has nothing to do with sodium. It actually reduces some of the gas-producing compounds from the beans. You. Are. Welcome. 

Thanks for sticking with me all this time, you rock. Please comment if you try my chili, and let me know what you thought!

Also, just a shameless reminder that you can find both my books on Amazon! ‘Tis the holiday season, gift yourself or a loved one!
Book #1:
Book #2: