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What you can expect to find
After years of working as a registered dietitian and health coach in retail and clinical weight management, there is one common theme I have noticed among my most successful patients. Those who include foods (and drinks) they love find weight management EASIER and more sustainable.
I was inspired to start this blog to show others that it IS possible to achieve your weight loss and wellness goals without sacrificing your social life, brownies, beer, wine, etc.
Whether it’s losing that last ten pounds, moving more, or being a healthy host and role model for your family, you are in the right place. At Nutrition Untapped, you will find practical wellness tips, dietitian-developed recipes, and more intended to help you harmonize your life while enjoying all the things you love!
Giving up the “all or nothing” mindset
After several years of working in weight management, I noticed many clients who claimed to be either “on the wagon” or “off the wagon” when describing their diet. I related. This black and white way of thinking was all too familiar to me too.
From carrot sticks and cardio to booze and bingeing. One extreme to the other. It seemed as though I couldn’t find peace with my self-image and lifestyle.
So, I pursued a degree in dietetics, and still, the struggle was real – maybe even more difficult. The more I learned about nutrition, the stronger my “all or nothing” thoughts became.
I started to see that “good” and “bad” foods existed. Foods could be heart-healthy or cancer-promoting. They could make you gain weight or make you lose weight. Some foods truly were “better” than others.
When you think of food as either “good” or “bad”, these thoughts tend to mirror self-talk. For example, I ate too many cookies – a “bad” food – so thus, I am a “bad” person. How self-defeating right?!
Balance: The secret weapon
After years – and years – I realized the missing ingredient was BALANCE. Once I realized that I could enjoy a salad, a beer, and a pizza all within the same meal, life got easier… Not to mention a hell of a lot more enjoyable!
Eliminating “good” and “bad” foods from your language and way of thinking is not easy. Finding equilibrium between broccoli, beer, pizza, tacos, and tequila {Mmmmm} TAKES TIME.
Furthermore, finding physical activity you look forward to is a crucial component to overall wellness. Exercise, like eating, should be ENJOYABLE. You shouldn’t “earn” your food, drinks, or calories through exercise, but instead, should find strength and empowerment during this precious time that is solely YOURS.
Intermittent fasting
One tool that has been instrumental in my pursuit of balance is intermittent fasting. GASP! A dietitian who supports fasting?! Yes, you’ve got that right. I LOVE intermittent fasting.
Don’t get me wrong, as a registered dietitian, I was trained to be a skeptic. So in my pursuit to answer the onslaught of questions from patients, friends, and family, I started doing my due diligence and digging into the research.
I stumbled across Dr. Jason Fung and his article about intermittent fasting for beginners. It immediately clicked. The years of anatomy, physiology, and nutritional science courses helped me understand that weight loss is more than balancing calories in and calories out. Taking things a step further, I read The Obesity Code^, and it was a game-changer for me. EVERYTHING. MADE. SENSE.
I was in shock and awe because when I first sought to “learn” about intermittent fasting, I assumed I would find solace in everything that I had been taught during my undergrad education and supervised clinical practice. After all, intermittent fasting wasn’t mentioned once during that time.
And so, I would become my own guinea pig. I started intermittent fasting 16:8, or “timed eating” as I like to call it, and I never looked back.
Finding flexibility with fasting
My “eating window” is generally 12-8pm, sometimes shorter, sometimes longer. I don’t fast “perfectly”. I enjoy a splash of half & half in my coffee every morning, and if I am really hungry, I eat.
Currently, I fast most weekdays. On weekends I love having breakfast with my husband along with foods and drinks I enjoy with family and friends. I make intermittent fasting work for me, not against me.
It’s really as simple as that. My meals are mostly healthy but not always. I make sure to bulk up my diet with lots of vegetables, and I stay active and drink lots of water (and beer, yes, that too).
Intermittent fasting has helped me maintain my weight, enjoy foods, drinks, and social events without fretting over who made it and how many “hidden” calories I am eating.
To be honest, I would love to lose 5-10 lbs, but in reality, I am not willing to give up those things and events that bring joy and balance to my life.
I am a dietitian. I am not the food police. I don’t make meal plans. I struggle with food too. I AM NOT PERFECT.
(Lost in) Tettegouche State Park, Minnesota 
Negril, Jamaica
Meet Kayla
Hi, I am Kayla Girgen, Registered Dietitian and Founder of Nutrition Untapped. My husband Jeremy and I live in central Minnesota and enjoy all the #lakelife has to offer. We enjoy hosting friends and family at our little lake oasis, and I love planning healthy meals for everyone to enjoy.
Kayla & Jeremy hosting 4th of July at Kraemer Lake, MN 
Uncommon Loon Brewery, Chisago City, MN
Together, Jeremy and I love to travel to craft breweries and sample new beers {raise your hand if you’re a sucker for hazy IPAs like me!}. I have been blessed to have married my best friend and adventure partner.
Nature is my happy place, and I especially love quality time on the Superior Hiking Trail {pictured below}. I am a novice backpacker and enjoy the great outdoors through paddleboarding, kayaking, hiking, bird watching, you name it! I particularly love these activities followed by an ice cold beer. 🙂
If you follow me on my social feeds {links below}, you may come to learn my love of cats {yes – crazy cat lady here!} is equivalent to my hankering for a good hand-crafted cocktail like my favorite Skinny Minnesota Mule {seriously, Jeremy and I enjoy these on a regular basis!}.
I hope you find balance and the healthy, home-cooked recipes you’ve been looking for. If you have any feedback or would like to connect/collaborate, I would love to learn more. You can reach me at [email protected]
Thank you for stopping by! Cheers!
In good health,
Kayla
Registered Dietitian, Intermittent Faster & Beer Snob
Education & Credentials
- B.S. in Dietetics from Minnesota State University-Mankato, Minnesota
- Dietetic internship and supervised clinical practice completed at Mayo Clinic-Rochester, Minnesota
- Nationally-accredited Registered Dietitian
- ACE (American Council on Exercise) Certified Personal Trainer since 2013
- Special Interests: Weight Management, Intermittent Fasting, Culinary Nutrition
Kayla has been Featured On
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