Keri Gans

I have a no-nonsense, realistic approach to nutrition and healthy eating. Small changes rock, deprivation fails!

11/27/2025

In this crazy world we live in I find it important to focus everyday on things that I am grateful for. 🙏

Wishing everyone a Happy Thanksgiving!!! And here’s to hoping you can find some gratitude and joy!! ❤️

11/21/2025

Are you traveling for the holidays? A little planning can make a big difference in how you feel. As a dietitian, here are some simple strategies I always recommend to clients this time of year:
✔️ Pack snacks you actually enjoy—nuts and fruit are easy to pack.
✔️ Drink more water than you think (planes are dry!).
✔️ Keep hunger in check with regular meals, even on long travel days.
✔️ Stretch at the gate, walk during layovers, move your body when you can.
✔️ And above all, give yourself grace. Holiday travel is stressful enough—food doesn’t need to add to it.

Safe travels this holiday season!

11/18/2025

The grocery store can feel overwhelming—so many choices and even more confusing labels. What does “all natural” really mean? Should you trust “100% whole grain”? And what about “reduced sodium” or “certified organic”?

In Episode 30 of The Keri Report, I’m joined by nutrition expert , to decode food labels and help you make confident, informed choices in every aisle.

We dive into:
✔ What popular label claims actually mean
✔ Which terms can be misleading
✔ How to shop smarter without stress
✔ Tips straight from Bonnie’s book Read It Before You Eat It
🎧 Tune in now and take the confusion out of your next supermarket trip.

11/14/2025

Holiday season reminder from your favorite dietitian 👋

Here are 3 things I’m NOT doing this year:
1️⃣ Skipping meals to “save” calories for one big feast
2️⃣ Labeling foods as “good” or “bad”
3️⃣ Using workouts as punishment for what I ate

Instead, I’m focusing on consistent meals, satisfaction, and self-compassion — because your health is about patterns over time, not one holiday plate.
If the holidays tend to bring up food guilt or “I’ll start over Monday” thinking, you’re not alone — and you don’t have to live there this year.

✨ Save this for your next holiday gathering and share with a friend who needs the reminder.

11/11/2025

A balanced breakfast doesn’t need to be fancy — it just needs to work for you.

Here’s a simple formula I love:
🥚 Protein — eggs, Greek yogurt, cottage cheese
🍞 High-fiber carb — whole-grain toast, oats, fruit
🥑 Heart-healthy fat — avocado, nuts, chia seeds

Keep it simple.
A balanced breakfast = steady energy + fewer mid-morning cravings.
No complicated recipes required. 💪

11/06/2025

You don’t need a complicated recipe to eat well. 🥑🍳

A balanced meal can be as simple as a lean protein + high fiber carb + heart healthy fat.

Keep it easy, keep it satisfying—good nutrition fits naturally into your day. 💪

11/04/2025

Lately, I’ve heard it from clients and friends — “I’m just so tired.”
Whether it’s the season, stress, or life in general, you’re not imagining it. In Episode 20 of The Keri Report, I’m sharing how nutrition and lifestyle choices can help boost your energy the right way.

🍽 It’s not about quick fixes — it’s about small, balanced changes that add up.

🎧 Listen now on your favorite podcast streaming service: The Keri Report, Episode 20 – Foods That Give You Energy

10/30/2025

Truth is — on Halloween, I don’t care how much candy anyone eats!!! 🍫🎃
It’s the days that follow that matter more.

That’s where a little plan helps:
1️⃣ Try to stick to 1–2 pieces a day.
2️⃣ Keep your favorites and give away the rest (some dentists even collect it!).
3️⃣ Store it out of sight — because we eat what we see.

A little strategy keeps candy from turning into a week-long sugar fest. 😉

How do you handle leftover Halloween candy at your house?👇

10/28/2025

Finding direction doesn’t always mean having a five-year plan.

As Zen Master Thich Nhat Hanh reminds us, direction in life isn’t about chasing distant goals — it’s about showing up fully in the present. When we live mindfully and with intention, our path unfolds naturally.

In health, this mindset matters too. You don’t need to overhaul everything at once. Small, consistent choices — eating a balanced meal, taking a walk, slowing down to enjoy your food — help you move in the direction you want to go.

✨ Be present. Stay consistent. That’s where real progress begins.

10/23/2025

This is your midweek reminder to slow down when you eat.

Not because it’s trendy — but because your body actually knows when it’s satisfied (if you give it the chance to tell you).

So, put your phone down, take a few deep breaths, and chew your food. Your digestion — and your sanity — will thank you.

What’s one way you make mealtime a little more mindful?

10/21/2025

So… keto. 🥓🥑
It’s trendy, it’s everywhere, and it might just make you question your relationship with bread. 🍞

In Episode 9 of The Keri Report, I’m breaking down what keto really is — and whether it’s worth all the hype (or just another diet that’s gone rogue).

🎧 The Keri Report — Episode 9: “Going Keto: Does It Really Work or Is It Just Another Fad Diet?”
Available wherever you get your podcasts!

10/17/2025

Your gut does a lot more than digest your lunch — it’s connected to your mood, energy, and even your immune system. 🧠💪

If you want to keep it happy, start with the basics:
🥦 Eat more plants — your gut bugs love fiber
🍎 Add fermented foods like yogurt or kimchi
🚶‍♀️ Move your body (yes, it helps your digestion!)
💧 Stay hydrated
Good gut health isn’t about perfection — it’s about consistency. 😉

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