One healthy tip at a time!

It is very important to include every food group (meats, fruits, vegetables, dairy, and grains) in our diet. Each food group provides essential nutrients that our body needs for growth and maintenance. Eliminating any specific food group, that many popular diets ask for, may lead to quick weight loss but does not lead to a positive lifestyleContinue reading “One healthy tip at a time!”

Eggless Breakfast Ideas

Eggs are the best source of protein food at breakfast! As I have mentioned in one of my previous posts, it is important to have a combination of protein and carbohydrates at every meal. Click here to read the post on a balanced breakfast. For those picky eaters, like my cousin, I put together aContinue reading “Eggless Breakfast Ideas”

Should I take a multivitamin?

But what if, like most Americans, your diet falls short of the recommended intakes for some vitamins and minerals? Should you take a multi? It depends how far you fall short. If your diet is merely “suboptimal,” there’s no convincing evidence that you’ll benefit from a multi. If, however, you have severe deficiencies (because ofContinue reading “Should I take a multivitamin?”

Banana Nut Bread made with Whole Grain Flour

The delicious banana nut bread recipe contains 50% whole grain flour thus providing you with some fiber in your diet. Enjoy a piece of bread with skim milk in the morning and you have a breakfast of less than 350 kcals. Remember: eat in moderation! 1 loaf = 12 servings         Nutrition Value of 1 serving:Continue reading “Banana Nut Bread made with Whole Grain Flour”

10 Simple Tips for a Healthy Lifestyle

These 10 simple tips will help you and your family live a healthy lifestyle. 1. Start with yourself – be a positive role model for the kids, siblings, and everyone at home. 2. Do not buy “junk food” – If it’s not at home, you are less likely to eat it. 3. Have healthy snacks readily available–Continue reading “10 Simple Tips for a Healthy Lifestyle”

Easy Hummus Recipe with Nutrient Analysis

Hummus is a very common side dish in the Middle East that is gaining popularity in the West. It is a great low calorie snack and a good vegetable source of protein. Chickpeas, the main ingredient in hummus, are rich in fiber and protein. They also contain vitamins and minerals such as folic acid (chickpeas tend toContinue reading “Easy Hummus Recipe with Nutrient Analysis”

Eat Your Way to a Better Holiday: 10 Tips

By Karen Sechowski, RD Karen Sechowski is a registered dietitian in the Greater Chicago area whose passion is prevention through education. She attended Indiana University in Bloomington, IN, where she received her Bachelor of Science degree in Applied Health Science. She completed her dietetic internship at Prairie View A&M University in the Houston area.  MaybeContinue reading “Eat Your Way to a Better Holiday: 10 Tips”

Breakfast: important meal!

Have a balanced breakfast that consists of carbohydrates and protein! Carbohydrates: choose “complex” carbs that will provide soluble fiber. It will slow stomach emptying and help you feel fuller longer. Good sources are oatmeal, whole wheat bread, brown rice, apples, and kidney beans Protein: good lean sources of protein are chicken, turkey, fish, eggs, milk, yogurt, beans,Continue reading “Breakfast: important meal!”

Homemade Strawberry Smoothie

This simple and easy smoothie is a great snack that will provide calcium, vitamin C, vitamin E, potassium, and some monounsaturated fats (healthy fats)! Number of servings: 2                       150 calories per serving Ingredients: 1 cup frozen strawberries 1/2 medium banana 1 cup of skim milk 1/2 cupContinue reading “Homemade Strawberry Smoothie”