Blog — The Nourish RD

I thought I had it figured out, but CGM proved me wrong

We measured our blood glucose for two weeks with some surprising results!

Kirby WalterApril 3, 2025The Nourish RD Comments

Fuel, Sweat, Recover: Work out smarter AND harder - by guest contributor Keely Frens

Learn how to properly fuel to get the best results from your hard work! Keely Frens, my amazing intern, will guide you through the science and timing of fueling and leave you with with some simple, delicious recipes to get it done!

Kirby WalterFebruary 21, 2025Comment

"You Are What You Eat" Documentary: A Review

Should we be eating meat? Let’s discuss the controversial Netflix docuseries “You Are What You Eat.”

Kirby WalterFebruary 15, 2024Comment

Your 'Forever' Formula for Health: How to Take Baby Steps to Create Lasting Change

How to take baby steps to create lasting change!

Kirby WalterMay 5, 2022The Nourish RDComment

Nicknames: Are they playful or harmful?

We’re all familiar with the phrase “sticks and stones can break my bones, but words can never hurt me.” But that may not be true, especially when it comes to our health!

Kirby WalterMarch 21, 2022Comment

Blueberry Coconut Overnight Oats

No excuses to skip breakfast with this easy dish! This high fiber breakfast takes minutes to prep, keeps you full and energized all morning and tastes great.

Kirby WalterSeptember 2, 2021The Nourish RDHealthy Breakfast, Blueberry Coconut overnight oats, blueberry overnight oats, oatmeal, High fiber breakfast, easy breakfast, overnight oats, meatless breakfast, vegan breakfast, fiber foodsComment

How to Wean Gradually

Weaning can be and exciting, but also emotional. Read on for ways to slow down the process making it a gentler transition for both you and your baby!

Kirby WalterMay 12, 2020breastfeeding support, breastfeeding friendly, breastfeeding, breastfeeding weaning, gentle weaning, postpartum health, how to wean breastfeeding, how to wean from pump, how to stop pumping, mastitis, toddler transition, baby led weaning, mother led weaning, toddler breastfeedingComment

Women Supporting Women In Breastfeeding - or not: 3 Ways to Make a Difference for Breastfeeding Parents

Unfortunately, breastfeeding is still stigmatized in the U.S. Read on for some suggestions on how to help make a difference for nursing parents!

Kirby WalterOctober 1, 2019breastfeeding friendly, breastfeeding support, breastfeeding struggles, breastfeeding, breastfeeding in publicComment

Crying Over Spilled Milk: 5 Ways to Support Breastfeeding Moms

Whole 30 Week 4 and Results!

This Whole 30 journey wasn’t always easy, but I’m so glad I did it! Read on to hear how the last week went and see the final results!

Kirby WalterJune 25, 2019Comment

Whole 30: Week 3 Recap

Week three was a game changer. I’m finally feeling results and making real progress! We had a really busy week, which could have thrown off meal planning, but mixing in some prepared meals as well as prepped veggies saved the day. Read on to find out the hacks we used to stay on track!

Kirby WalterMay 29, 2019whole 30 challenge, whole 30 meal planning, kitchfix, whole 30 recap, whole 30 week 3, detox symptoms, clean eating, Thai curry beef stew, Whole 30 gainsComment

Whole 30: Week 2 Recap

Things improved in week 2, but there’s still some progress to be made! Read on to learn more about the continued struggles as well as the improvements!

Kirby WalterMay 16, 2019whole 30 challenge, whole 30 recap, whole 30 meals, grill meals, whole 30 meal planning, detox symptoms, whole 30 symptoms, whole 30 winsComment

The Risks and Benefits of Cleansing While Breastfeeding

Curious about cleansing while breastfeeding? Read on to find out more about the risks, benefits and how to do it safely!

Kirby WalterMay 14, 2019juice cleanse, detox, detox and breastfeeding, cleansing and breastfeeding, healthy breastfeeding diet, lose weight while breastfeeding, cleansing and breast milk, Risks of cleansing while breastfeeding, benefits of cleansing while breastfeeding Comments

Thai Curry Beef Stew

I put this dish together with no plan using our pantry staples, leftovers and curry paste. It was so simple and turned out great! If you’re looking for a healthy, hearty meal with an extra punch of flavor, this is it!

Whole 30, dinner, Meal PrepKirby WalterMay 11, 2019whole 30 meals, beef stew, beef curry dish, Thai curry beef stew, curry been stew, easy whole 30 meal, leftovers, pantry staples, meal prep, whole 30 beef dishComment

Whole 30 Week 1 Recap

Week 1 of my Whole 30 challenge is officially done! Read on to learn about the ups, the downs and how I’m staying on track for the next few weeks!

Meal Prep, Sides, Lunch, Whole 30Kirby WalterMay 8, 2019whole 30 challenge, whole 30, meal planning, healthy snacks, fresh foods, BYO lunch, work meals, kitchfix, registered dietitian, dietitian, nutrition, nutritionistComment

Smoky Guacamole!

We make this delicious guac at least once a week and eat it with all Mexican-inspired dishes or just for a snack. It’s creamy, smokey and hard to share. Please excuse me while I go get some chips!

Dips, Snacks, SidesKirby WalterMay 1, 2019guacamole, mexican food, party dip, healthy dip, avocado dish, avocado, smokey flavor Comment

Orange Fennel Salad

This salad is the perfect side to brighten up a meal. The citrus flavors together with the rich sweetness of the dates pair perfectly with the aromatic anise flavor and bite of the mustard.

Salads, SidesKirby WalterMay 1, 2019orange fennel salad, green salad, fruit in salad, fennel sides, spring side dish, spring salad, sweet and savoryComment

Whole 30 Week 1: Three Steps for Success

My Whole 30 has begun! Check out more about my “why” for this challenge as well as my 3 tips for success!

Kirby WalterApril 30, 2019whole 30, whole 30 challenge, meal prep, meal planning, sugar cravings, sugar addiction, clean eating, 30 day cleanse, breastfeeding friendlyComment

Postpartum Whole 30 Challenge

Functioning at your best is crucial with small kids, a full time job and limited sleep. Learn about Whole 30 and why I’m choosing this particular plan in the month of May to kick my sugar cravings and improve my overall health!

Kirby WalterApril 25, 2019whole 30, postpartum health, postpartum food, breastfeeding nourishment, paleo, whole foods, sugar cravings, fatigue, 30 day cleanse, busy momComment

Crispy Air Fried Home Fries

Curious about air frying? Check out our favorite air fryer potato recipe! It can be used for any meal, uses only two ingredients and gives you all the flavor and crispness of frying without the calories!