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Christine Murzyn

Christine Murzyn
I am a Registered Dietitian Nutritionist driven to help people live long, happy and healthy lives. I discovered my interest for nutrition science at Purdue University, where I earned my B.S in Dietetics/Nutrition, as well as my B.S. in Food Science. During my Dietetic Internship, I developed a passion for community wellness and helping people navigate the world of nutrition. With so many fad diets and misleading information infiltrating the market, it can be so confusing and stressful to eat healthy. My goal is to help people view eating as an enjoyable event, meant to nourish and refresh the body and soul. The word "diet" should be re-defined as not a short-term, restrictive method to lose weight, but rather, it should encompass the idea of a sustainable, lifelong healthy lifestyle that incorporates a wide variety of food groups to provide all nutrients necessary for life. Eating healthy is a continuous process, and I hope to help guide others in the right direction on their wellness journey. In addition to food and nutrition, I love exercise and leading fitness classes. I am a Licensed Zumba instructor and enjoy any kind of dancing. See you at LivRite!

Recent Posts

LivRite Produce of the Month: The Sweet Potato

Posted by Christine Murzyn on Nov 16, 2019 3:19:53 PM

Sweet Potatos

November is Sweet Potato Awareness Month!  Oftentimes, this vegetable gets lost in the shadows=of another round, orange beauty (see October’s blog post about the Pumpkin!). 

Both sweet potatoes and pumpkins are an ample source of Vitamin A, providing over the daily recommended value in one serving!

This vitamin is a vital component in normal vision. It also plays a role in the immune system,  reproduction, and proper functioning of the heart, lungs, and kidneys.

Okay, spotlight back on our sweet potato.  


5 fast facts about the sweet potato

  1. November is Sweet Potato Awareness Month!
  2. Sweet potato is a vine that grows horizontally on the ground. It can reach 6-12" in height and 1-6' in length.
  3. Depending on the variety, the flesh of sweet potatoes may be white, yellow, orange, red, pink or purple-colored. More intensely colored varieties of sweet potato have sweeter taste.
  4. Juice extracted from sweet potatoes is used to produce hundreds of dyes (shades from purple to black) when combined with lime juice. These dyes are used in textile industry.
  5. Many people think yams and sweet potatoes are the same, but yams are just one of the many varieties of sweet potatoes!


Produce Pun:

What do you call a complimentary carb?

A sweet potato

Nutrient Highlights

Sweet Potato nutritional chart

  1. Manganese is abundant in sweet potatoes, assisting with glucose metabolism and bone formation.
  2. Sweet potatoes are high in many B-Vitamins, including pantothenic acid, which may help lower risk for hyperlipidemia, due to this vitamin’s role in lipoprotein metabolism.
  3. Copper, an essential mineral found in high amounts in sweet potatoes, aids in energy metabolism, iron absorption, immune function, and brain development.
  4. One cup of baked sweet potato provides a quarter of daily fiber recommendations, which promotes digestion and satiation, in turn, promoting weight loss.

  5.  Sweet potatoes are an excellent source of potassium, which helps regulate blood pressure. Research suggests that high potassium intake is linked to a decreased mortality risk.

Kid Friendly Sweet Potato Fries

Sweet potatot fries

Roasted Sweet Potato Fries


    • 1 large sweet potato (leave skin on for more fiber, potassium, and quercetin!)
    • 1 tablespoon olive oil
    • 2 teaspoons desired spices (Garlic powder, ground black pepper, paprika, and cumin)


Preheat the oven to 425 F. Rinse the potato well and cut into thin strips. In a large bowl or mix together the spices and olive oil. Toss in the potatoes and coat with spice mixture (you could also do this in a large plastic bag). Spread potatoes out on a large

baking sheet lined with parchment paper. Bake until brown and crisp on the bottom, about 20 minutes, then flip and cook until the other side is crispy, about 15 minutes.


Looking for more great sweet potato recipes?  Give this awesome sweet potato chicken chili recipe a try. 

Topics: Healthy Recipes

Sweet Potato White Chicken Chili

Posted by Christine Murzyn on Nov 16, 2019 3:16:39 PM


Sweet potato white chicken chili 1

Sweet Potato White Chicken Chili



Serving: 1bowl (no garnish) | Calories: 310 kcal | Carbohydrates: 30 g | Protein: 34 g | Sodium: 430 mg


Things I love about this recipe:

  • Very Filling (all that fiber from those beans and sweet potatoes!)
  • Extremely nutritious
  • Even more flavorful
  • Super simple, low skill-level
  • Short prep time
  • Small number of ingredients, budget-friendly
  • One-pot meal
  • Family seal of approval



Prep Time: 15 minutes

Cook Time: 6 hours

Servings: ~10 people

Calories: 310 kcal


First, dig out your Crock-Pot. (If you don’t have one, get out a large stock pot.)  After that, it’s pretty much dump the ingredients and go!



  • 3-4 boneless, skinless chicken breasts
  • 3-4 diced tomatillos (or 16 oz tomatillo salsa)
  • 1 lg. sweet potato, peeled and cut into 1 inch cubes
  • 1- 32 oz. container low sodium chicken broth
  • 1- 4 oz. can diced green chiles
  • 1 small onion, chopped
  • 1- 1.25 oz. package of white chicken chili seasoning mix
  • 2- 16 oz. cans pinto beans, drained and rinsed
  • 2- 15.5 oz. cans navy beans, drained and rinsed
  • 2 tsp. Garlic powder
  • 1 tsp. cumin
  • salt and pepper, to taste

Garnish suggestions: cilantro, avocado, low-fat Mexican cheese, plain Greek yogurt, finely chopped onion, green onions.



  1. Add chicken breasts to bottom of your slow cooker and top with the diced tomatillos (or salsa). Then add in all of the remaining ingredients (except garnish ideas) and gently stir.
  2. Cover and cook on LOW for 6 hours or on HIGH for 4 hours.
  3. Remove the chicken and transfer to large mixing bowl, shred, then return to slow cooker. (Or you can shred in your slow cooker; it should be tender enough that it just falls apart when you stir!).
  4. Stir and add pepper to taste if desired. Serve in a bowl, add optional garnishes, and enjoy!



  • Feel free to add more veggies as desired. Pro-tip: Mushrooms make an awesome addition!
  • If you’re vegetarian, make using vegetable broth and tofu
  • Can’t find white chili seasoning mix? Try this: Mix together 2 tsp. cumin, ½ tsp. paprika, ½ tsp. chili powder, ½ tsp. oregano, ½ tsp. coriander, ½ tsp. cayenne, salt and pepper to taste.



Sweet potato white chicken chili 2






(Recipe adapted from: )

Topics: Healthy Recipes

LivRite Produce of the Month: The Pumpkin!

Posted by Christine Murzyn on Oct 21, 2019 3:28:07 PM

Jack o lantern

5 fast facts about the pumpkin

  1. Pumpkins are members of the Cucurbita family, including squash and cucumbers.
  2. 80% of the US pumpkin supply is available in October.
  3. The largest pumpkin in history weighed 1,140 pounds!
  4. Jack-o-Lanterns originated from a Celtic celebration called Samhain, meaning “Summer’s End.” It was believed that passed souls were closest to contact and carved gourds would be set out as both a beacon to deceased loved ones and to ward off evil spirits.
  5. The pumpkin seeds are also edible and contain additional health benefits! Just 1-oz. of roasted seeds is an excellent source of fiber, zinc, and magnesium. Both zinc and magnesium play a vital role in the nervous system and DNA synthesis.


Pumpkin Pun:

What do you use to mend a broken jack-o-lantern?

A pumpkin patch! 

Nutrient Highlights

October Produce Picture

  1. 1 cup of pureed pumpkin provides over 2x the daily recommendation Vitamin A! It is crucial to vision/eye health and also aids in immune function, skin and bone formation, and red blood cell formation.
  2. Pumpkins are packed with Vitamin K, which helps in blood clotting and building strong bones

Roasted Pumpkin Seeds Recipe:

Pumpkin Seeds

Roasted Pumpkin Seeds

After you carve pumpkins, save your seeds for a delicious and healthy recipe.


  • 1 cup fresh pumpkin seeds (from 1 medium pumpkin), rinsed and patted dry
  • 1 Tbsp vegetable oil
  • ¼ tsp kosher salt
  • 2-3 tsp desired seasonings (such as paprika and garlic, or cinnamon and nutmeg)


To separate seeds from pumpkin “guts”, place in a large bowl of water; seeds will float to the top. Skim and pat dry. Heat oven to 300° F. Spread the seeds on a baking sheet lined with parchment paper and bake until dry throughout, 50 to 60 minutes. Increase oven temperature to 350° F. In a large bowl, toss the seeds with the oil and desired spices. Return the seeds to the baking sheet and toast, tossing occasionally, until golden brown. Let cool 10 -15 minutes. Enjoy!

Topics: Healthy Recipes