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Super healthy breakfast in 3:30 min!!!Use a microwave safe bowl, spray with Pam, add in liquid egg whites, salsa and spinach. Microwave for 3:30, while thats going pop in bread for toast. All comes out a once!!! (330kcal, 7 gm fat, 30 gm carbs, 10 gm fiber, 28 gm protein- varies on amount of egg and […]

Packing my lunch box for tomorrow, and noticed it needed a new name b/c I put way more than just lunch in there (breakfast, snack, post workout snack and lunch).So maybe yum yum bag!! or other ideas??? Also my lunch box is quite untraditional- a Lululemon Bag. My Fav new snack- apple+ beef jerky!!!

Low fat Greek yogurt with garlic, spinach, curry,and pepper to use as a dip instead of ranch for veggies. It will get your veggies in. Eat your veggies first and then protein and then last eat the carbs to help with portion control. Adrien Paczosa, RD, LD

One of the best weight-loss tools isn’t a magical food or supplement — it’s learning how to PLAN what you’re going to eat every day. In fact, I’ve found that nothing derails a well-intentioned diet quite like not knowing in advance what, where, and when you’ll be eating. Part of planning involves keeping your kitchen […]

Most folks have no idea how many calories they’re downing when they fill their holiday plates. Now, I’d never suggest you go without, but you can still eat wisely while you eat well. Below is a chart for you to have a nice display of calories you could avoid by making some simple changes. Or […]

Like afternoon naps and chocolate milk at lunch time, we grew out of snack time. We where taught not to ruin our appetite for supper or expand our waistline by mid meal munchies. But enduring to dinner is not going to get you on the good behavior list. Snacking between meals is actually and ingenious […]

One hundred and fifty-six pounds. That’s how much added sugar Americans consume each year on a per capita basis, according to the U.S. Department of Agriculture (USDA). But how do we get all that sugar in our food even when we think we are making good choices?? I hear that daily when talking with my […]

Pumpkin Pie Calorie Facts: · Store-bought pumpkin pie: About 260-290 calories per slice · Use a traditional pie crust in place of ginger snaps for this recipe: Increase from 165 calories to 220 calories per slice · Use 1/3 cup sugar and 1/3 cup Splenda in place of 1/2 cup sugar for this recipe: Decrease […]

Make Those Special Recipes Healthier One of my favorite things to do as a Dietitian is to modify recipes and food items to make them healthier and less fattening than the originals. I’ve done this with family recipes (my version of Grandma’s Cheese Pancakes would make my Nana proud). Sometimes it’s a matter of trial […]