Keri Gans

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

12/23/2025

If more people started their day this way, imagine how different our world might feel.

A little more presence. A little more compassion. A little more humanity. 🤍

12/18/2025

We’re officially deep into the holiday season—and that means lots of food “rules.”

In Episode 41 of The Keri Report (True or False – Holiday Edition), I break down popular holiday eating tips and tells you whether they’re fact or fiction.

Some of the answers may shock you—press play to find out which ones made the cut.

12/16/2025

Holiday parties and social events don’t mean you have to skip a drink altogether—but a few small tweaks can make a difference.

🍸 My go-to: a martini
• Skip the vermouth
• Decrease the pour size - when making the drink at home
• Stick to one drink

You still get to enjoy the moment and keep things in balance. It’s not about restriction—it’s about being intentional.

Cheers to choices that work for you this season.

RDsOfInstagram

12/11/2025

One thing I recommend doing every day: eat balanced meals at regular intervals.

It’s one of the simplest ways to keep your energy steady, support digestion, and avoid the crash-and-crave cycle later.

Consistency doesn’t have to be complicated — just fuel your body throughout the day. 🥗✨

12/09/2025

Holiday meals aren’t what derail your health habits — the mindset around them usually is.
⠀
When you label food as “good” or “bad,” or tell yourself you’ll “start over in January,” it creates a cycle of guilt → overeating → restriction → repeat.
⠀
A more helpful approach:
• Keep regular meals and snacks (skipping only backfires)
• Add nourishment in — fiber, lean protein, healthy fats
• Enjoy holiday foods without the side of shame
• Remember that one meal doesn’t define your week
⠀
Healthy eating isn’t about perfection in December.
It’s about consistency all year long.
⠀
Save this if the “I’ll fix it in January” thoughts start creeping in. 😉
⠀
dietitian

12/04/2025

Sugar seems to be everywhere this time of year, which makes this episode the perfect one to tune into.

I’m joined by Registered Dietitian Samantha Cassetty ( )for a deep dive into what excess sugar really does to the body, the types worth cutting back on, why sugar feels so habit-forming, and how to manage cravings while retraining your tastebuds.

If you’ve ever wondered where to start when it comes to reducing sugar—or just want to feel more in control around sweets this season—this episode is for you.

🎧 Stream The Keri Report wherever you get your podcasts.

12/02/2025

As we step into the first week of December, remember this: shifts in your routine are normal, especially around the holidays.

If your meals looked different last week, your schedule was off, or movement didn’t happen as planned — you don’t need to compensate or overcorrect.

Instead, gently return to the habits that help you feel your best. Think:
✔ Adding produce to your plate
✔ A walk to reset your energy
✔ Drinking water before your next meal
✔ A few extra minutes of sleep
Small, consistent choices go a long way. No guilt required.

🌿 What’s one thing you’re doing this week to support yourself?

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. 💪

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