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”

Are Carbohydrates Bad?

Carbohydrates are the main source of energy for our brain.  Dietary Guidelines for Americans 2010 recommend 45-65% of the calories from carbohydrates.  If we deprive ourselves of this essential nutrient, we won’t have the proper energy for our daily routine. Lack of carbs in the diet can make us feel tired, weak and light-headed. When it comesContinue reading “Are Carbohydrates Bad?”

A healthy iftaar

After fasting for more than 12 hours, I am ready to eat! Here are some tips that I keep in mind especially at an iftaar party: Pick up the healthy options: Most likely we will be eating our traditional/cultural foods.  When it comes to our traditional foods, not all of them are unhealthy. Cholay (chickpeas), fruitContinue reading “A healthy iftaar”

Our body’s response to fasting

Let’s use our laptops as an example to understand how our bodies process what we eat for suhoor and, through it, we can understand how important eating suhoor is for our bodies while we fast. When our laptops are connected to an outlet, it has an instant source of energy. When the laptop batteries areContinue reading “Our body’s response to fasting”

Nutritious Suhoor

No matter how sleepy you are, don’t skip suhoor (morning meal consumed in Ramadan). Eating breakfast will sustain you enough to be able to perform daily activities without feeling lethargic, having headaches, or feeling irritable. Eat a balanced suhoor that includes a variety of food groups, such as complex carbohydrates (ex. whole wheat), protein (ex. egg),Continue reading “Nutritious Suhoor”