New Home on the Internet!

Hi Friends,

I am excited to share with you all that I officially have a new home on the internet! You can find me now at I hope you find the site to be more user friendly! I am also now in business, so if you’re interested in furthering your health journey or need help with recipes, photos, are nutrition writing/ research, stop by my service page to learn more. Thanks for all the support and the followings over the past few years! I hope you continue to follow all my adventures over here.


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In good health,

Kristina DeMuth, MPH, RD, LD

(Moxie Dietitian )



Recovery from an Eating Disorder

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Kick your heels up!

It’s Transformation Tuesday— and it’s also National Eating Disorders Awareness week!  This topic holds near and dear to my heart. Over 10 years ago — wow already a decade!– I struggled with an eating disorder. It was one of the most challenging experiences of my life.  I am so incredibly grateful for my family and friends that supported me along the journey and continue to be my rock today! I couldn’t have done it without their support! Eating disorders are REAL. There are so many layers to the disorder– well beyond the food itself. I’ve spent years advocating for eating disorder awareness and prevention– and I share my story in hopes others will find inspiration to seek help and know that they are worth it! Their lives matter! They can overcome the hell and the suffering! There is freedom from the disorder!

Over the years, I have been a huge advocate for eating disorder awareness and conducted research studies surrounding the topic of “eating disorders not otherwise specified” or EDNOS. Sometimes when people don’t meet ALL criteria for Anorexia or Bulimia or show mixed symptoms of both, they are put into a category called EDNOS. For the longest time, people with EDNOS were not recognized by insurance companies to get help. Health professionals didn’t always take these people seriously because they weren’t “small enough” to have Anorexia or they weren’t binging and purging at a frequency required to be Bulimic… etc.

I wrote this post over 2 years ago about my struggle with an eating disorder. The video in the post was made 6 years ago! Wow, time flies. This was my first public video— and I was so nervous making it! I took a risk to share my story in hopes that it would encourage others to get help if they are struggling…. and to give hope to family and friends of people struggling.


Admittedly, there are some days that are hard for me, but I am able to overcome negative thoughts with skills I’ve developed to cope healthfully. I’ve learned to take care of my body, feed it well, and appreciate all that it does for me!

Today I’m stronger mentally and physically more than any other time in my life! Choosing to take care of my mind, body, and spirit has helped me to feel whole, connected, and alive!!!! Taking care of MYSELF has allowed me to be a better helper in this world and to serve others more selflessly.

Cheers to healthy minds and bodies!!


Creamy Wild Rice Soup

My dad made this delicious dairy-free wild-rice soup last year—- and it’s a favorite recipe in our family. This creamy soup is a treat, especially on a cold winter night. A warming comfort food that’s actually healthy for you!

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Serving size: 6-8people


  • 1 Large onions
  • 1 Large sweet potatoes
  • 2-4 Large carrots
  • 4 stocks of celery (or 1/2 bunch)
  • 2 cups chopped broccoli
  • 1/2 cup chopped Mushrooms (optional)

“Cream” Sauce:

  • 1 cups cashews
  • 1.5- 2 cups unsweetened almond milk (or other plant-based milk)
  • 1 package of organic silken tofu (about 12.3 oz) (optional)
  • 1-2 tbsp nutritional yeast (optional)
  •  2-3  cups of vegetable broth (* for a thinner soup use more broth)


  • 1 cups of uncooked wild rice
  • 3  cups of water

Spices/ Seasonings:

  • 2 garlic gloves (minced)
  • 2 bay leaves
  • pepper (to taste)
  • crushed red pepper (to taste)


1. Combine water and the wild rice in a pan and cook on high. Allow the water to come to a boil. Once boiling, cover the pan and turn the heat down to medium-low.  Stir it often. Once the rice has cracked and is soft, it is finished. If there is extra water, pour the rice over a strainer. The rice will take about 20- 30 minutes.

2. While the rice is cooking, wash the veggies. Chop/ dice them into small pieces.

3. In a large pot (I use the same one for the rest of the soup), lightly sauté the garlic. Once the garlic is lightly browned, add the onions and potatoes. Allow the potatoes and onions to cook until the onions are transparent and the potatoes are soft. Add the carrots and allow to cook for a few minutes. Add all the other vegetables to the skillet except for the kale and broccoli– these should be added last. Continue to sauté the veggies until desired tenderness. The veggies will soften-up a little more in the soup. Once finished, combine the veggies and the rice together in the large pot (NOTE: I usually sauté with a small amount of  vegetable broth, water, or avocado oil).

4.  Blend cashews, almond milk,  nutritional yeast, and silken tofu in a strong blender. Pour the mix into the large pot with the veggies and rice. (NOTE: if your blender is not super strong, best to soak cashews in hot water for a bit to help soften them up).

5. Add vegetable broth and bay leaves to the soup. Stir with a spoon and heat the soup on medium-high heat until  warm (~ 20 minutes). Add crushed hot pepper and black pepper to taste.

6. Share with friends and/or family and enjoy!


PB&J Smoothie

Here’s a spin on your morning breakfast oats, or your afternoon lunch— Peanut Butter and Jelly Smoothie! This smoothie combines oats (healthy carb), peanut butter (healthy fat), and fruit (AKA more healthy carbs), with your choice of unsweetened plant-based milk. Per serving of this smoothie provides ~9 grams of protein and ~ 7 grams of fiber*!

*Calculated without chia or flax and using unsweetened  almond milk. Use soy milk to boost the protein in this smoothie. Add chia or flax seed for additional fiber and healthy fat.


PB & J Smoothie

Serves= 2


  • ⅔ cup rolled oats
  • 1 banana (frozen, prefered)
  • 1 cup berries of choices or grapes (frozen works well. I used blueberries)
  • 1 cup unsweetened plant-based milk of choice
  • 2 tbsp of all natural peanut butter (or other nut/ seed butter)
  • 1 tbsp ground flax or chia seeds (optional)
  • Ice (optional)


  1. Pour oats into a blender, and blend until like flour.
  2. Add the additional ingredients and blend until smooth. Add more milk if needed to thin out the smoothie. 
  3. Pour into glasses and enjoy!

Banana Pancakes with Cashew Cream

If you are looking for a super easy, quick and healthy pancake recipe— then you’ve come to the right place! This banana pancake recipe combines whole grains (oats) with fruit (bananas) to bring you a very inexpensive, yet healthy breakfast treat! Top it with cashew cream or natural nut/ seed butter to cut down on added sugars that would otherwise be added from using maple syrup. If you use syrup, just a few tiny drops— because those added sugars can add up when you load your cakes in syrup!


Banana Pancakes

Serving size:  ~1-2 people


  • 3/4 cup oats (**blend to make into flour)
  • 1 tsp baking powder
  • 1/2- 3/4 cup unsweetened almond milk (or milk of choice)
  • 1 banana


1. Blend the oat flour with the baking soda, the plant milk, and the banana until smooth.
Note: If you have a Vitamix or strong blender, you don’t need to make the oat flour first. You can just combine the oats, baking soda, milk, and banana, and blend on high until smooth. If your blender isn’t overly powerful, I would suggest blending the oats first to get them really fine like white flour. Then add the other ingredients. If your batter becomes too thin, add a small amount of ground flax seed to thicken it.
2. Pour the dough on a lightly oiled skillet and cook on medium heat until golden brown. Flip to the other side until golden brown.
3. Top with peanut butter, cashew butter, cashew cream, sunflower butter or almond butter to add some healthy fats and proteins— and berries or other fruit.
 (original recipe from: HERE)

Veg-out Challenge

I met the Harvest107 team on my last trip to Haiti— and I am super excited about their garden projects! We are teaming up for a Veg Out Challenge that begins Sunday, January 10th and lasts for 2 weeks!

If you have yet to sign up, be sure to do so HERE. This isn’t a diet challenge, we won’t make you pay for any supplements, it’s FREE to sign-up (you just need to pay for your own food and cook it yourself ), and you can go at your own pace! It’s just a great way to get some extra support for your healthy habits and to learn a few things along the way!  We will be sending lots of resources, information, and recipes, as well as daily tips, tricks, and encouragement for eating and living healthier this year!

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More About the Challenge:

The Veg Out Challenge is 14 days long and is intended to jumpstart your healthy eating habits for 2016, while also educating about the importance of getting kids in low income communities and countries access to healthy food. The supported challenge is only 14 days long, but you are invited to continue participating afterwards (*this is highly encouraged!). The resources we will be using throughout the challenge are meant to encourage you, guide you with meal planning ideas, as well as educate you about the benefits of eating more plants.

Please know that the challenge is voluntary and that you should go at your own pace. Each day we will provide recipes and meal ideas, but feel free to choose recipes that work for you or venture off to create your own! There are tons of plant-based recipes and options out there. For busy people, you may find that it’s easier to prepare a big batch of something and using it for leftovers for a few days.

Please adjust meals/ recipes based on your dietary needs, allergies, or medical conditions. If you are on medications, consult with your doctor or health team about any drastic changes to your diet or activity you may be making throughout the challenge or time following the challenge.

It’s also important to note that some people may need to adjust portion sizes of recipes recommended or add additional foods to meet their individual nutritional needs.* Needs vary based on age, gender, and activity level. Some tools can help you figure this out, otherwise consult with a registered dietitian.

If you find that you are still hungry throughout the day, try some add ons to the meals or snacks or dish out extra food. Maybe even add another mini-snack to each day. The menu ideas are not necessarily a rigid meal plan, but a tool to help you plan meals, try new things, and be inspired. Feel free to venture out from our suggested ideas— many of the bloggers we are working with have tons of great meal and snack ideas on their websites or even host many of their own plant-based challenges. You may even come up with some of your own recipes during the challenge— and we would love to see them! Be sure to post a picture and tag us on social media! If you have leftovers from meals, these could make fast, tasty meals for the next day! Leftovers are always a great idea for really busy people!

Some great resources to use to get started with the challenge:

Learn how to build a healthy, balanced plate. Meals should contain multiple components— not just simple carbs and proteins, but a balance of nutrients. A simple method for building a healthy, balanced plate is to make:

  • ½ the plate non-starchy vegetables (e.g. greens, eggplant, carrots, cucumbers, celery, beets)
  • ¼ the plate whole grain (e.g. quinoa, wild rice, brown rice, bulgur, teff, oats, sorghum) OR starchy vegetable (e.g. potatoes, butternut squash, spaghetti squash, sweet potatoes)
  • ¼ the plate beans, lentils, or other plant-based protein
  • Fruit may be used as a side or a snack
  • Add a small amount of a healthy fat (e.g. ¼ of an small-medium avocado, 1-2 tbsp of seeds, 2 tbsp- ¼ cup nuts).

*Mixed dishes won’t be so easy to eyeball, but the idea is there should always be more non-starchy veggies in the dish than anything else. If you are having a mixed dish with very few non-starchy veggies, then make sure to take a smaller portion of the mixed dish and load up on a veggie side. Breakfast may look a little different, with more fruit and less veggies— but don’t limit yourself to veggies only at lunch and dinner. See more at Kaiser Permanente (PDF).


Find inspiration from traditional cultural diets. Many traditional eating patterns from around the world are primarily a plant-based diet. In some regions of the world, like the Mediterranean or Africa, patterns of eating may include small amounts of animal products, but they are used in smaller portion sizes and less frequently throughout the day or week. The  diet is based on a pyramid of plant foods. Our challenge will be using all vegetarian and vegan recipes and encouraging people to try more plant-based sources of protein, iron, and calcium. If you eat meat or animal products with no intention of excluding them during the challenge, we suggest challenging yourself to think more about the frequency and portion sizes of the meat and animal products used. Following one of the other heritage pyramids, such as the Mediterranean or African style, would be a great place to start. See more at Oldways.


Veg Eating

Hold yourself accountable. Tracking what you eat everyday can be a pain, I know! has created a new app based off Dr. Greger’s new book, “How Not to Die” and the app has a simple check-list of the daily dozen foods you should try to be eating everyday! Every time you eat a serving of something healthy, check it off the list. It is as simple as that! If you don’t have a smartphone, maybe just write the list on a piece of paper and put it on your fridge. Easy tool for keeping yourself on track. Apple users and Android Users

We hope you will join us!!


Happy, healthy new year!




*Websites like Myfitness Pal will give you rough estimate of your daily calorie needs and help you track. Otherwise you can use the USDA’s Supertracker and Daily Food Plans and Worksheets. To note, the USDA information favors animal products like dairy and meats. However, we are encouraging people to use less of these due to health and environmental reasons. Harvard School of Public Health has a great resource explaining more about the science and politics that go into the creation of the US dietary guidelines. Reed Mangels, PhD, RD has developed a Vegan My Plate to help people adopt balanced plant-based diets. Vegetarian, Vegan, and Plant-based eating are safe and recognized by many health organizations including the American Academy of Nutrition and Dietetics, Kaiser Permanente, American Academy of Pediatrics, Mayo Clinic, American Heart Association,  and even the US Government!

The Best Exercise for Burning Body Fat, but Won’t Actually Make You Want to Die

The Best Exercise for Burning Body Fat, but Won’t Actually Make You Want to Die

For some folks, the thought of going to the gym or even working out can be absolutely dreadful. Perhaps you are one of these people. Or maybe you are the person that’s been working out for months, but haven’t actually seen any changes in your physique. It can be incredibly frustrating and disappointing when you’ve spent hours a week stressing about your workout routine, but don’t see any changes. The solution to your workout problems may be as simple as 15-20 minutes of regular High Intensity Intermittent Training (HIIT workouts) combined with strength training——and of course, some much needed dietary changes.


At first, HIIT workouts may seem extremely exhausting, especially if you are pushing yourself harder than your normal exertion. From personal experience, however, I can tell you that mentally you are able to push harder knowing it’s only a 30 -45 second burst of energy followed by a 1-5 minute low intensity recovery period ( some HIITs may only of a 10 second recovery— it really varies). The almost immediate benefits from HIITs, the short duration spent performing them, and the diversity in the way they can be done make this exercise one you’ll actually enjoy. It’s hard to complain when your workout is ~ 20 minutes, and you feel like a rockstar afterwards! *

It turns out that I may not be the only one that finds HIITs enjoyable. In a recent study, the authors suggest that HIITs should be included as an option in public health interventions since people find them enjoyable and report desire to continue doing them even after completion of the research study. Not only are the short bursts of cardio and the variations in HIITs more enjoyable, but the physiological and physical impacts can further make this activity rewarding.

Research also shows that HIIT training can be more effective for weight loss than steady-paced cardio activity. In fact, a randomized- control study over a 15 week period found that young women performing HIIT workouts 3 times a week lost significantly more fat than women doing regular physical activity or no activity at all. To note, these results occurred without changes in diet. The benefits appeared to be most effective for women that were overweight at the start of the study. Several randomized control trials have also found similar results among study participants engaging in HIIT workouts (1, 2, 3). The American College of Sports Medicine suggests one reason HIITs may work better than other activities is due to more energy being used during and after the workout. Specifically, within the 2 hours after the exercise, the body increases caloric expenditure by 6-15%.

Let’s keep in mind, HIITs may be more effective at burning energy, but this doesn’t mean you can gorge on whatever you want after workouts. Research has shown that some people may eat more when an exercise is called “fat burning” vs “endurance exercise.” Optimal diet goes hand-in-hand with fat burning. Chowing down on large portions of unhealthy foods, especially highly-processed foods, refined grains, and sugar ladened foods/beverages may counter the benefits of any workout. Always opt for more whole fruits and vegetables, beans, nuts, and seeds, as well as whole grains for balanced meals and snacks to recover quickly and fuel properly for the next bout of activity.

In fact, some research has shown that normal weight people following a strict plant-based diet and not working out have healthier arteries than thin endurance runners that eat the Standard American diet. Even placing overweight people on a low-fat plant-based diet for 18-weeks without altering exercise patterns or restricting calories results in a significant weight reduction. Imagine how your physique and health will transform if you add in some HIITs, continue weight resistance exercise, and eat more plant-based foods!

Check-out the American College of Sports Medicine’s Brochure to learn ways to safely include HIITs into your routine and this Infographic of HIIT Pros and Cons.  As always, consult with your physician before starting any new kind of workout plan.


One of my favorite HIIT workouts is the Core Cardio Class now offered at some of the Corepower Yoga studios throughout Minnesota. The class offers a combination of both HIIT exercises and strength training. Though you don’t need to belong to a gym or a studio to do these workouts (I find plenty of free, good videos on youtube), I personally enjoy the class because of the community aspect— I push myself harder when I am motivated by the people around me.

*Note: HIIT workouts can vary with the cardio burst lasting anywhere from 30 seconds to a few minutes, and the recovery time involving low or no activity for 1-5 minutes. The duration of the entire exercise may also vary from 20- 60 minutes. Let’s say you are doing a 20 minute workout with 30 second cardio bursts (e.g. mountain climbers, jump squats, butt kicks) followed by 2 minutes of low-intensity exercises, you will only be at your highest intensity state for a total of 4 minutes during that entire exercise! Not so painful, huh?