On a snowy, blowy Midwest evening, nothing sounds better after a long day's work than a warm, hearty meal. But after a full day of working, parenting, running errands the like, most Americans struggle to put together a meal to sit down to, thus the ever thriving "to go" food industry. Low and behold an underused solution to this weeknight meal dilemma, enter: the slow cooker. Crockpots are a great way to prepare those family favorites and have them ready by the time you get home.

We eat to nourish and fuel the body, but how often do you think about feeding your mind? More and more studies are demonstrating the importance of certain nutrients for brain health. Food influences energy levels, mood, memory, and more. In this first article of two on brain health, we'll cover sleep and mood.

Now that the holidays are behind us, several people have asked if I've made any New Year's health resolutions. The answer – of course – is of course I have. I'm no different from anyone else; I, the dietitian, put on a few pounds in the past month. Unfortunately, knowledge by itself is not enough to prevent weight gain during the holidays or any time of year, for that matter.

Olive oil, peanut butter and avocado are just a few foods that have gone from feared to revered over the last few years for their status as sources of "heart healthy fats." With February being heart month, I thought we should shine some light on this "hot topic" and get down to the nitty gritty on the details surrounding healthy fats.

Zuppa Toscana is one of my favorite soups at Olive Garden but when looking at the nutrition information I decided to make my own version to avoid all of the sodium, fat and calories that come from just 1 serving.

By making a few simple changes to the ingredient list, I was able to save 130 calories, 11 grams of fat and a whopping 932 grams of sodium!

The healthier version still has the creamy appearance and the spicy undertone that I love. This is the perfect soup for cold, winter days and runny noses. Enjoy!

Original Ingredients:

It's Valentines weekend…we all know what that means: Chocolate galore! And while we should partake in treating ourselves in moderation, we can tend to get carried away. I mean who really eats only ONE chocolate out of the ten pound assorted box? We should most definitely indulge in these items appropriately, but when you get the notion to have "just one more" it helps to have a "healthy alternative" to turn to, satisfying that nagging sweet tooth that turns one or two into the whole dang box!

So, here is a spin on a classic Valentines cliché treat: chocolate truffles.

I went with some friends down to southern Illinois over Memorial Day weekend and reconnected with some of my favorite places that I frequented throughout my time there during grad school. Besides the severe allergies I endured that last day it was a fantastic trip filled with fun in the sun and memories I shall never forget.

You know you've eyeballed them at the grocery store. They hang out in the produce section right next to the bananas. From time to time, might even be mistaken for bananas, but overly sized and sometimes rotten looking (black.) The plantain is a surprisingly versatile fruit that is as much a staple in tropical cultures as potatoes are to us Americans. Starring in roles from appetizers to desserts, this close call to a banana is much more starchy, less sweet, and is cooked before consuming.

Leave the bottled salad dressing on the store shelf. You might be thinking, "But I buy 'low-fat' dressing so it isn't that bad…"

Think again.

When food manufacturers take out the fat, they are putting something else in to help with palatability and when it comes to dressing…it's most likely sugar and excess calories.

Instead of a sweet dressing try different salad toppers that provide an equally sweet taste such as:

Have you broken your resolution yet? Lost 20 pounds? Ran a marathon? Me neither. This year I am keeping it simple. An apple a day… Apples are good for you! Who knew? Recent studies both in the US (University of California, Davis) and in the United Kingdom (Oxford University) have shown that eating an apple a day can improve your cardiovascular health. In addition to these studies on apples' effect on heart health, there is some evidence of them improving lung function, having cancer fighting properties and decreasing consumer's risk of diabetes. All of this in a baseball sized fruit!

This post goes out to cooks who want to save time preparing meals, use a few less dishes, and avoid heating up the house using the oven or stovetop. Whether reheating leftovers or cooking foods and recipes, it is time to open your microwaves!

Tips

I for one am a breakfast food fanatic! What's more, I absolutely love the smell of bacon in the morning! But what if I told you eggs and bacon aren't as simple as they once were. There are constantly new products out on the market targeting consumers as being a "healthier" alternative or a "new and improved" version of a classic. Ironically, the trend of making things seem simpler, less modified and more "natural" is what's sweeping store shelves today. Just when you thought it couldn't get simpler than bacon and eggs, enter uncured bacon and fertile eggs.

From last month's post on concentrated calories, it is time to look at the opposite: foods that are not so concentrated in calories. While we can reduce portion si

So, the obvious question exists: what is bone broth, anyway? It's exactly what it sounds like: broth made by boiling poultry, beef or fish bones until they break down. They can be boiled for as little as four hours or as long as two days.

All these grey skies have most of us craving a tropical escape – white sands, palm trees, the sweet scent of coconut. Luckily, the latter's surge in popularity has led to the release of scores of coconut products. Coconut oil, milk, water – the (sunny) sky's the limit.

After the celebrating, Thanksgiving means leftovers for many families.

Food Safety

Pull meat off the bone and cut into desired sized pieces. Move leftover meat into the refrigerator within 2 hours after carving or soone

University of Illinois Extension staff regularly teach on and answer questions about safe handling, preparation, and cooking of food. (Call your local office to get an

Do you blame your aging brain for forgetting someone's name? Billions of brain cells can get bogged down with age, making it harder to keep up with cognitive demands like remembering where you left your car keys. Or whether your friend's cousin is named Dave or Dan.

This year's National Nutrition Month theme is "Bite into a Healthy Lifestyle." Have you ever thought about what a healthy lifestyle means to you?

During this season of renewal, it's a good time to take stock with your health goals. Even if you've been successful in the past, a healthy lifestyle has ups and downs. The phrase "what's old is new again" can apply to food and exercise just as much as fashion trends.

We have an insatiable appetite for novelty – hence why there's always room for dessert. But I'm not sure the phrase gives the whole picture. It might be more accurate to say "what's old is new and then gets old again."

Cleanses and detox diets take many shapes and forms, but are similar in that they claim to remove toxins from the body and cause drastic weight loss. Many people even report high levels of energy and euphoria as well as feeling more spiritual overall. Sounds good, right?

When you hear "acid" or "acidic," you probably don't think of good outcomes. More likely, you're reminded of the burning sensation of lemon juice coming in contact with a cut on your finger. Or perhaps you think of the terrible heartburn you get after eating tomatoes.

Eat more veggies! Eat more fruits! Isn't that what we've been told?

We usually hear the adjective "fresh" in front of those words, as in "fresh fruits and vegetables". But it's winter in central Illinois and fresh is a relative term.

Just how fresh is that bunch of broccoli from California or the grapes from Chile? Is "fresh" always best?

Makes 8 cups

Ingredients

Healthier Chocolate Hazelnut Dip (Printable PDF Version)

Makes about 5 servings

Ingredients