No Stove? No Problem!

Hello wonderful readers! I realize it’s been quite a while since I’ve posted something. Although I feel this statement is completely overused, here goes: I have been crazy busy. Army training, doctorate work, and family-ing have been in the forefront throughout the past few months, especially in light of the current global pandemic. But, it’s good to be back for a minute.

And, I’m excited to say all I have left of my doctorate is the last two chapters of my dissertation…and then it’s a wrap! It’s not been easy, but it’s been quite fulfilling. Thank you to you all for being such faithful supporters. I will lean on that support heavily during these last 6-8ish months to finish this doctoral journey!

I’m sure you’re hoping I have a point to this post; I do! Due to some Army training that had to happen (yep, the show must go on, even during COVID-19, just…more carefully) I have been living in a hotel room for an extended period. This experience has inspired me to share with you tips on unconventional healthy eating ideas.


I often hear people use the excuse that they can’t eat healthy because they don’t have much kitchen space. Or they can’t eat healthy because they travel a lot. Or they can’t eat healthy because “cooking for one is impossible.” Well, these are usually perceived barriers, not actual barriers. With some ingenuity, anything is possible.

I realize my examples are built for my palate and preferences, and therefore they may not be exactly what will work for you. This just underscores the importance of working with a registered dietitian nutritionist for a truly tailor-made plan that is customized for YOU!

What I have in my hotel room for a “kitchen” is a microwave and mini-fridge. It’s like a walk down memory lane from being in my college dorm!

Here are some supplies I found particularly helpful:

  • Camping dishware and utensils: a reusable/washable plate, bowl, cup, knife, fork and spoon.
  • Reusable water bottles
  • A small bottle of dish soap
  • Disinfectant wipes
  • Paper towels

Here are some makeshift meals I have found simple and tasty so far:

Salmon or tuna, cottage cheese, avocado, and greens
Safe Catch salmon or tuna pouch
– Full-fat cottage cheese
– A small, ripe avocado
– Greens of choice (I love arugula)


A classic (but healthier) peanut butter and jelly sandwich
Dave’s Killer Bread (any variety, I bought the teensy ones this time, but I often prefer the “regular” slices). Natural peanut butter = only ingredients are peanuts and salt if it’s truly “natural.”
– Real fruit jelly


Noosa with granola
– If you’re wondering if Noosa is healthy or not…I wrote an entire chapter about this in my second book!
– There are plenty of great granolas which exist, just try to find one that’s not caked with added sugar and/or artificial ingredients. Recently I have been using this one, which has been awesome.


Granola, milk, berries
– A long-time favorite of mine when eating granola more like a bowl of cereal has been this one.


A few other ideas I plan to incorporate are:

  • Walnuts, pears, gorgonzola, balsamic vinegar, greens
  • A classic (but healthier) deli meat sandwich: Dave’s Killer Bread, mashed avocado, deli meat, greens
  • Caprese salad: fresh mozzarella, fresh basil, sliced tomatoes, greens, balsamic vinegar
  • Mixed nuts coupled with fresh fruit
  • Rotisserie chicken with raw, cut vegetables and Triscuits

The gold standard of eating is half a plate of dark, colorful, non-starchy vegetables; a quarter of the plate a protein-rich food; a quarter of the plate a nutrient-dense carbohydrate-rich food; and inclusion of a small amount of healthy fat in one or all of these sections.

The silver standard of eating is to make sure you at least have the three most important pillars of healthy eating included: protein, fat, and fiber. All of the examples I provided meet either the gold or silver standard of eating.

As stated previously, these tastes and ideas may not suit you. But, hopefully they spark some creative ideas you can use either at home or on the road. Please feel free to comment with your experiences with makeshift, on-the-go meal ideas!


Cheers! Xoxo – Casey

It’s Book Promo Time!

Hello guys and dolls!

I am excited to tell you about a free book promo for you!


If you’ve purchased either of my books…enter an Amazon review for a chance to win a free signed copy of one or both book(s)!
(If you haven’t yet, there’s still time, and the links are listed below!)

On May 31st, I will randomly select one Amazon verified reviewer for each of my 2 books to win a signed copy to be personally mailed to them by yours truly! Or, if you prefer, I will send you a free book code!

Here are the links to the books
📖 Book 1:
📖 Book 2:

Thanks for all your support, it means a lot!

Cheers – Casey xo


Book 2 is now on Audible!

Greetings my awesome followers. I have to apologize for going dark for the past two months. I have been s-l-a-m-m-e-d. Long before the Rona came to town; that pesky virus just added to it.

I have been a full-time doctoral student this semester. Normally, I only take two classes at one time. This semester, I thought I would pile it on…and boy did I. And, that is the least of the multiple ways in which my brain, body, and patience are currently stretched, but I will spare you from my pity party 😉

Nevertheless, I have good news! The audiobook of lettucetalk book #2 is HOT OFF THE PRESS! The COVID-19 pandemic delayed the release by about 6 weeks, but it is finally here! For those of you who are looking for some things to pass the quarantined time, please check it out!

Click here:

Screen Shot 2020-03-28 at 4.28.05 PM

Should you decide to listen, please be so kind as to leave a review on Audible, and consider sharing the love with your tribe. I greatly appreciate each and every one of you.

Also, while speaking of appreciation…lest we forget the healthcare personnel on the front lines of this war on COVID-19. Although I am in healthcare, and I still have to go to my [essential government] job, I am in a comfy little office, conducting my nutrition counseling by phone/video. The nurses, physicians, PAs, and NPs (etc.) whose ears and faces are raw from so many hours of wearing masks…those having to work tirelessly to save some of the most vulnerable from this vicious virus…those amazing souls are true heroes to me.

Gosh, I can’t even write that without choking back tears; seriously. If you are one of these heroes (you’re probably not if you have time to read this silly blog posting today), or if you know one of them, please love on them like never before. The health of our nation is resting on their shoulders…and Lord knows they feel that. Be kind to them. Help them, too.

God bless those amazing healthcare providers on the front-line battle of COVID-19, and God save our nation in crisis. Amen.

Love, Casey