Instead Of… Use… Milk, whole Fat-free or 1% milk Eggs 2 egg whites per egg or 1/4 c. egg substitute per egg sugar Splenda Sugar Blend Chocolate chips Dried fruit Nuts 1/2 required amount, toasted first to increase flavor so less is needed White flour Whole wheat flour Cream Equal parts 1% milk and fat-free…

Set a fitness goal: Give yourself enough time to reach your goals and motivate yourself to keep going on those days when you feel like giving up. Be sure to create smaller goals too and reward yourself when you reach them. Formulate a workout plan: Aim for three to five 45-minute workouts each week, at…

Apples: Apple pectin is a soluble fiber that helps remove the cholesterol from your body! Apples contain flavanoids which act as powerful anti-oxidants that seem to halt the “bad” cholesterol from accumulating in your bloodstream. Avocado: Avocados are a great source of monounsaturated fats, a type of fat that may help to raise the “good”…

One of the first and most important decisions for new mothers is choosing whether to breastfeed or formula feed their newborn baby. While there is no wrong choice, the American Academy of Pediatrics together with both the American Dietetic Association and the World Health Organization recommend breastfeeding babies exclusively for the first 6 months of…

Lutein and zeaxanthin are primarily found in dark green and leafy vegetables, such as kale, collard greens, and turnip greens. They are also present in lesser amounts in corn, broccoli, green beans, peas, Brussels sprouts, cabbage, orange peppers, persimmons, kiwi, honeydew, and tangerines. Food Item Serving Size Lutein & Zeaxanthin (mg) Kale, cooked 1 cup…

The best foods to consume before a workout should consist of a good amount of carbohydrate and protein but low in fat. Here are some healthy snack suggestions that are sure to keep your energy level up during your workout: 1 hard boiled egg ½ cup of trail mix that includes nuts, dried fruit, and…

Researchers at Northwestern University have found a link between eating and sleeping that can in fact affect your weight. Since the 1960s, the average amount of sleep American adults get has dropped from 8.5 hours to less than 7 hours per night. A similar pattern is occurring for young adults. As of 2004, only 23.5%…

Tips for incorporating more fruits and vegetables into your diet: At breakfast, top cereal, pancakes or oatmeal with fresh berries, bananas or peaches. Pre-washed and pre-cut fruits or vegetables makes for a great easy, fast and healthy snack. Incorporating more salads into your diet is a great way to get in a lot of vegetables….

Here are some tasty and satisfying ideas for breakfast! Yogurt & Cereal Parfait: Mix vanilla or lemon low-fat yogurt with ¼ cup of nuts, fresh or dried fruit, and bran flakes in a cup or container. It’s perfect for home or for when you’re on the go! Ham & Egg Wrap: Slice a hard-boiled egg…

Below are some tips on how to incorporate fruit into your holiday menu: Fruit can make a great refreshing dessert! Mix together fresh raspberries, strawberries, and blueberries with orange juice in a bowl. Place the mixture into the refrigerator for a few hours so that the flavors can blend before serving. Top a mixed fruit…

Omega-3 Fatty acids are important nutrients that are involved in many human biological processes. There are three fats that make up the omega-3’s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is considered “essential” in that the body cannot manufacture this fat. Therefore, you must get it in the food that you…

Phytochemical Function Food Source Isoflavones Blocks estrogen from entering cells, possibly lowering the risk of ovarian and breast cancer; protects against heart disease by reducing blood clotting and cholesterol levels Soy foods Lycopene Powerful antioxidant; linked to reduced prostate cancer risk Red pigment in tomatoes, pink grapefruit, watermelon, raspberries, strawberries, guava Saponins Interferes with DNA…

Alcoholic Beverage Serving Size Calories Amaretto Sour 6 ounces 421 Bailey’s Irish Cream 5 ounces 468 Beer 12 ounces 150 Beer, Light 12 ounces 110 Champagne 4 ounces 100 Cosmopolitan 5 ounces 262 Daiquiri 5 ounces 280 Dessert Wine, Dry 5 ounces 198 Dessert Wine, Sweet 5 ounces 344 80-proof Distilled Spirits (i.e. gin, vodka,…

Eat a low-fat diet. Limit your intake of fried food, cream sauces, gravies, fatty meats, pastries and desserts, nuts, potato chips, butter, or margarine. Avoid foods that decrease lower esophageal sphincter pressure, including chocolate, regular and decaffeinated coffee, peppermint, onions, garlic, spearmint, after-dinner liquors, and alcohol. No smoking! Try to consume smaller portions. If you…

Getting your cholesterol levels checked on a consistent basis is the key to living a healthy life. According to the American Heart Association, those who have cholesterol levels higher than 240 mg/dl are at double the risk of having a heart attack as opposed to those who have cholesterol levels <200 mg/dl. Include “good” fats…

Flaxseed can be purchased as flour, oil, or in seed form and can be found at your local health food store. Be sure to store it in a cool, dry place once purchased. Milled flaxseed provides the recommended 3:1 ratio of omega-3/omega-6 essential fatty acids and is a great source of fiber. Flaxseed can be…

Never thought of cooking with tea? Well, think again! Tea can be a great addition to creative main dishes, desserts, and sauces. It adds great taste and provides many health benefits! The easiest way to begin cooking with tea is by adding it to freshly made marinades and sauces for meat, fish, or poultry. Helpful…

Calcium is necessary for our heart, nerve, and muscle function in addition to proper blood clotting. Studies have shown that low calcium intake throughout one’s life is directly associated with low bone mass and thus a higher incidence of bone fractures. In addition, studies are showing a possible link between a diet deficient in dairy…

Maintain a healthy weight. Your risk of pancreatic cancer increases when you are overweight. If you need to decrease your weight, slow and steady weight loss is the healthiest way to reach your goals. Aim for no more than a 1-2 pound weight loss per week. Exercise regularly. Consistent exercise of 30 minutes or more…

Pass by the park on a hot summer day and you are sure to find crowds of people enjoying a lunch or dinnertime picnic. While picnicking is a lot of fun, you need to pay close attention to food safety so everyone stays healthy. When transporting food to your picnic, keep in mind the following:…