Darcy’s Simple Approach to Nutrition

I’m super excited to welcome Darcy Kammeier to the blog this week! Darcy has been a Registered Dietitian for 10 years. She has her undergraduate Degree in Nutrition and Dietetics as well as her Masters in Medical Nutrition Therapy. She has worked in food and nutrition compliance, a pediatric hospital, and has done online coaching. Throughout the years, she has developed a foundational approach to overall health and wellness. Nutrition should be simple and easy to understand, while helping you reach your goals!

Currently, she is the Practice Manager at Racquel Aesthetics and is not practicing nutrition but still loves cooking and talking about all things food. She is going to be popping up in blogs to share her ideas & a recipe each month!

Take it away, Darcy!

My Simple Approach To Nutrition

  1. Eat real whole foods
    • This means the less ingredients the better – food should be in its most original form as it came from the earth…. All fruits, veggies, animal proteins, eggs, fish, rice, beans, nuts/seeds, milk, butter, etc.
  2. Drink water
    • Stay hydrated!
  3. Sleep well
    • Quality sleep, phone away, dark room, cooler temps, consistently going to bed and waking at the same time. 
  4. Walk daily
    • Get your body moving, take the family out, park further away, enjoy the sunshine (wear your spf)
  5. Lift weights
    • Muscle is so important, especially as we age. Muscles keep us moving, strengthen bones and tendons. Muscle has been called the organ of longevity and has been shown that those who lift are more capable as they age. 

Easy, Semi-Homemade Hamburger Helper


  • 1-2 lbs ground beef or ground turkey
  • Small onion
  • 1 box Banza mac n cheese (or your favorite brand)
  • Milk & Butter to make your mac n cheese
  • Pasta sauce
  • Salt & Pepper to taste
  • 1 tsp Paprika
  • 1 tsp Garlic Powder
  • 1 Tbsp Italian seasoning
  • 2-3 dashes of worcestershire 
  • Optional hot sauce or sriracha


  1. Finely dice small onion and add to pan with ground beef/turkey; cook all of the way through and set aside
  2. Cook mac n cheese per directions on the box – noodles first, drain and rinse. 
  3. Put back in pot with butter and milk and cheese packet – keep heat on low
  4. Add in ½-1 cup pasta sauce (as desired)
  5. Add in paprika, garlic powder, Italian seasoning, worcestershire, salt and pepper
  6. You can add in hot sauce or sriracha if you like spice
  7. Mix everything together and enjoy


We like to keep the meat and mac separate so that we can weigh out our protein and keep serving sizes in check, but you can mix in the protein to the pot as well! 

We like to have a side salad, broccoli, or any other veggie 🙂


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Racquel Frisella

Board Certified Nurse Practitioner & Aesthetic Specialist based in Saint Louis, Missouri

I work as a cosmetic injector and skincare specialist with 12 years of experience in the Aesthetic Industry. I see patients both in-office at Racquel Aesthetics for treatments as well as online for customized, complimentary skincare plans. I focus heavily on preventative and corrective injections, treatments, and skincare.  My career is my passion and I love to help people feel like the very best version of themselves. I am a wife and a mother of 3 beautiful children under the age of 3. I love all things beauty, fashion, and fitness. I am creating this site as a place to share my expertise on beauty, anti-aging, and skin while also giving a glimpse into my lifestyle as a mom, wife and lover of fitness!  


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