Live Well. Eat Well. 2015

For those looking to manage their weight, calories are a piece of the strategy. Calories are the energy we get from food, and some foods have more calories than others. Picking or substituting lower-calorie options in our daily food choices can help us get to our weight loss or management goals....

Who's going to a potluck this summer and needs to bring a dish? Whether going out on the lake, sitting beachside, or having a house party in someone's backyard, try these tips for being a contributor to the food fun. 1. Bring the unexpected Variety is the spice of life, in food...

Anyone else surprised by these high temperatures outside so early in summer? Phew, it's time to get into summer cooking mode. For me, that means using my oven less and adding in more cold temperature recipes. There are a variety of recipes you can make in summer to keep cool. I like these recipes...

In a follow-up to the roasted veggies post, I started thinking about ways I make meals easy and quick, but still flavorful. What occurred to me were sauces I use in recipes. Sauces add another level to otherwise plain recipes. Lately, sauces I use in cooking have been pesto, tomato salsa, salsa...

I enjoy cooking at home and feel good about it, since research shows these meals tend to have more nutrients and fiber and less fat and sodium.  Plus I get to control what goes into my meals. However, the lazy cook in me has shown up lately, and it has been a struggle to want to follow a...

Let's all celebrate Whole Grain Month this September and put our gluten-free concerns aside. People with celiac disease, gluten intolerance and wheat allergies CAN enjoy whole grains, too! The list below outlines those that contain gluten and those without (...

Okay, who doesn't love a good old-fashioned grilled cheese sandwich on a rainy day? Or even better, a grilled cheese sandwich served with a steaming bowl of creamy tomato soup. April showers bring May flowers; but in the meantime, here's how to revisit childhood (or make new memories for your own...

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? For someone like me who...

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. There's been a lot of...

Beef stroganoff over egg noodles - comforting, creamy, and just right for a chilly night. But this rich dish can pack in over 700 calories and almost an entire day's worth of fat! Read on to see how you can still enjoy this yummy beef and noodle classic as part of a balanced diet!(Scroll to...

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...

Sausage, eggs, and cheese as part of a balanced diet? You better believe it! Try my breakfast casserole recipe with a heart-healthy twist. Just 240 calories per serving with 13 g of protein, 2 g fiber, and 70% of your daily vitamin C!(Scroll to the bottom of the post for a printable PDF...

Quick Spinach, Sausage, and White Bean Stew (Printable PDF Version) Makes 8 cups Ingredients<

February is American Heart Month, and there's no better way to celebrate than with a heart-healthy meal! The American Heart Association recommends eating fish twice weekly to reap the benefits of this leaner protein option. Cold-water fatty fish like salmon, tuna, sardines, lake trout, mackerel,...

Are you ready for spring? Try these delicious sweet dip recipes to lighten up your springtime get-togethers. Cookie Dough, Chocolate Hazelnut, Strawberry Cheesecake, and Key Lime Pie -- serve with graham crackers, cubes of angel food cake, and fresh cut up fruit! Healthier Chocolate...

Brighten up your table with colorful and nutritious Stuffed Peppers! These are sure to fill you up, with 19g of protein and 3g of dietary fiber for only 250 calories. Plus, 270% of your daily vitamin C and 60% of your vitamin A!...

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...

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...

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...

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...