If you’ve ever kept a food diary logging every morsel you pop into your mouth every day, it can be jaw dropping.   

If you haven’t kept a log, give it a try. Get out your red pen, and on your food log, write down or circle the three foods that are highest in calories. Then think of strategies to reduce the calories from these foods. Can you eat less, substitute a lower fat/lower sugar version, or replace it with a lower calorie healthier version? By making a few small changes, you can lose weight – without going to the gym every night.  

If you cut 100 calories from your daily food intake, you could lose as much as 10 pounds in a year. Give it a try and see how you do. Below are a few suggestions to help you get started.  

Breakfast 

• Replace your morning glass of juice with reduced sugar juice or eat an orange. 

• Switch out 1 ounce of cooked pork bacon for 1 ounce of turkey bacon.  

• Trade ¼ cup of regular pancake syrup for ¼ cup of lite pancake syrup. 

• Try replacing 2 fluid ounces of flavored coffee creamer with 2 fluid ounces of fat free half-and-half. 

Lunch 

• Replace 1 cup of a cream-based soup with 1 cup of a broth-based soup. 

• Skip the cheese on your burger, sandwich or salad. 

• Choose carbonated fruit-flavored water instead of regular soda. 

• Trade a 6-ounce yogurt with fruit on the bottom for a 4-ounce light yogurt with fresh fruit. 

Dinner 

• Make your tacos with 3 ounces of grilled chicken breast instead of 3 ounces of ground beef. 

• Choose one slice of thin crust pizza, instead of a slice of pepperoni pan pizza. 

• Replace pork or beef sausage with either turkey or chicken sausage. 

• Replace 2 tablespoons of stick butter with 2 tablespoons of a reduced-calorie margarine spread. 

Snacks 

• Munch on five reduced fat vanilla wafers, instead of one big chocolate chip cookie. 

• Use ¼ cup fat free ranch dressing, instead of French onion dip. 

• Replace half of the oil in your favorite baking recipe with unsweetened applesauce. 

Now, that’s not so hard, is it? And you didn’t even work up a sweat. 

If you’ve ever kept a food diary logging every morsel you pop into your mouth every day, it can be jaw dropping.   

There’s something fishy about eating fish. Nearly half of Americans eat fish occasionally or not at all. Yet the American Heart Association, the National Institute of Health and Myplate.gov, to name a few, recommend eating fish at least twice a week. We won’t go into why people don’t eat fish – that’s personal. Here are the reasons why we should:  

• Strong evidence has shown that eating fish and other kinds of seafood improves brain, eye and heart health.  

• Fish is packed with protein, vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke. 

• May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia and diabetes. 

• May prevent inflammation and reduce the risk of arthritis. 

• It is an important source of omega-3 fatty acids, which our bodies don’t produce, so we must get them through the food we eat. 

Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium and potassium and vitamins such as D and B2 (riboflavin). Omega-3 fatty acids are found in every kind of fish but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna and oysters. 

No thank you?  

As we know from the statistic previously mentioned, non-fish eaters are not alone. Our body benefits from omega-3 fats, and fortunately, there is a source besides fish. They can also be obtained through plants. Flaxseed, walnuts and a few vegetable oils are also high in omega-3 fats.  

Nearly half of Americans eat fish occasionally or not at all. Yet the American Heart Association recommends eating fish at least twice a week.

After a long day at work and a night of kids’ activities, a microwave can be a lifesaver. Who has time to cook a meal in the oven when you get home at 8:30 p.m.? However, is the microwave saving or hurting us? Take our quiz to find out. As we know, most people using a microwave have very little spare time. So, our quiz is only four questions long. As fast as cooking your microwave snack, this quiz will be done.  

Is the microwave saving or hurting us? Take our quiz to find out.

We’ve always had food – at least some food. So how did it become super? And what are the qualifiers to becoming a superfood, anyway?  

The term superfood loosely originated around World War I as part of a food marketing strategy for bananas. Fast forward 100 years and the term has translated into hype. Let there be hype if the food is healthy.  

The qualifier to make the superfood list is a food offers high levels of nutrients linked to the prevention of a disease or has health benefits beyond its nutritional value. Here are some superfoods on the list, according to the American Heart Association: 

Beans & Legumes 

• Plant-based source of protein 

• Provide fiber, magnesium and phytonutrients 

Berries 

• High level of flavonoids 

• Can lower risk of heart attack in women 

Dark Leafy Greens 

• Packed with nutrients, fiber and antioxidants 

• Low in calories and carbohydrates 

Nuts & Seeds 

• Provide protein, fiber and unsaturated fats 

• Best options are unsalted 

Oats 

• Whole-grain source of dietary fiber 

• Can lower risk of heart disease stroke and diabetes 

Pumpkin 

• Provides fiber, potassium and vitamin A 

• Canned is a convenient, nutrient-loaded choice 

Salmon 

• Protein 

• Provides Omega-3 Fatty Acids 

Skinless Poultry 

• Usually leaner than beef 

• Grilled, roasted or baked 

Yogurt 

• Provides calcium, protein and vitamin D 

• Best options are low-fat or fat-free 

“Think about creating a super plate,” said Maurine Maneely, Manager, Clinical Nutrition at Genesis Hospital. “One that contains healthy, colorful, flavorful foods. Plant-based foods, like fruits and vegetables and whole grains to promote better health.”  

We’ve always had food – at least some food. So how did it become super? And what are the qualifiers to becoming a superfood, anyway?

Having backyard cookouts with friends and family is what makes summer fun, but don't forget about handling your food safely to avoid foodborne illness.  

Check out these simple guidelines to ensure food safety when outdoors. 

Tip 1: Keep hot foods hot and cold foods cold. 

It's as simple as it sounds. Keep food out of the "Danger Zone" (40 to 140 degrees), where foods can spoil quickly. Keep hot foods in warming trays or to the side of the grill, avoiding direct heat. Store cold foods in ice baths, coolers or the fridge until ready to be served.  

Tip 2: Watch the clock.  

Food should not be left out for more than two hours and no longer than one hour if the temperature is above 90 degrees. The longer food is left out, the more harmful bacteria can grow and spoil the food.  

Tip 3: Cook all meats to the safe, minimum cooking temperature.  

Use a food thermometer to check the internal temperature of meats to ensure they reach their level safe for consumption.  

• Hamburger, sausage and other ground meats – 160 degrees 

• Poultry – 165 degrees 

• Pork, beef cuts, veal and lamb – 145 degrees 

• Fish – 145 degrees 

Tip 4: Keep hands, utensils and work surfaces clean, especially during meal prep.  

Remember to wash your hands, utensils and surfaces with warm, soapy water for at least 20 seconds. Also, wash surfaces, utensils and hands between handling and preparing different foods to avoid cross-contamination.  

Tip 5: Know the symptoms of food poisoning. 

Food poisoning occurs between 12 to 72 hours after consumption. Symptoms may include nausea, vomiting, diarrhea, fever, abdominal pain and cramps. If symptoms last longer than 72 hours, be sure to seek medical attention. 

Tip 6: Put food out in small batches.  

It is a good idea for cold foods to be placed in two separate containers. One can be stored in the fridge while the other is out for serving. Once the first container is empty, grab the second container from the refrigerator for everyone to enjoy.  

By following these guidelines, you can be sure to enjoy a fun and safe cookout with family and friends. 

Ways to avoid food poisoning

While exercise is a vital part of maintaining good health, a well-balanced diet is just as important. Eating a variety of foods provides your body with the fuel and nutrients it needs. The number of certain foods and calories you need to eat depends on your age, gender, level of physical activity and overall health. 

Not sure where to start? Maurine Maneely, R.D., L.D., MBA, Genesis Clinical Nutrition Manager, suggests specific food and calorie recommendations for you. Ask your doctor for a referral to a registered dietitian, who is the best source for personalized advice. Also, Maneely recommends these easy tips when choosing a meal or snack. 

• Enjoy: fruits and vegetables, whole grains, eggs, fish, lean meats 

• Avoid: Processed foods, snack foods, sugary drinks, alcohol 

Maneely says another way to think about portion control is to draw an imaginary line down the center of your plate. Then draw a second imaginary line through one of the halves – you now have three sections. Load up the largest portion (or half the plate), with non-starchy vegetables, like salad, green beans, broccoli, cauliflower or tomatoes. 

Fill one of the smaller sections (a quarter of the plate) with starchy foods. Carbohydrates provide 45 to 60% of your energy level, so it’s best to opt for good carbs, such as sweet potatoes, brown rice, quinoa, legumes, beans, nuts and seeds, 100% whole grains, and raw, whole and fresh fruits and vegetables. 

Fill the remaining small portion (a quarter of the plate) with protein. A daily source of protein is crucial for the body’s regulation and maintenance. In addition to the meaty sources (chicken, turkey and beef), you can also find protein in other places, such as eggs, fish and dairy. 

The easiest step you can take is to drink water with your meal. Hydration is key to keeping your skin beautiful, digestive system running smoothly, and energy levels high. Add a glass large glass of water to your meal, and voila – you have set the perfect plate. 

The number of certain foods and calories you need to eat depends on your age, gender, level of physical activity and overall health.

What do you know about avocados? Take this quiz to find out.

What do you know about avocados? Take this quiz to find out.

We all know we should embrace a healthy lifestyle. Good nutrition … exercise … taking care of our bodies … these are the tenets we should follow. But it isn’t always easy. And for those who are overweight, there is often a struggle to find a diet plan that works long-term.  

Most have tried fad diets over the years. It seems there’s a new one every day. Recently, there has been a lot of attention to a diet called intermittent fasting. If you’re thinking of trying it, you should arm yourself with knowledge and talk with your doctor first. 

What is intermittent fasting? 

Intermittent fasting is an eating pattern that includes hours or days of no or little food without depriving you of essential nutrients. There are different patterns to choose from with intermittent fasting. These include alternate day fasting, 5:2 intermittent fasting (fasting two days each week), and daily time-restricted fasting feeding (such as eating only during a six-hour window). 

Studies point to health benefits 

Intermittent fasting is being heavily researched with some exciting outcomes. The diet is more sustainable because it can be a lifestyle change. Before trying an intermittent fasting diet, you should talk with your doctor. You may also benefit from working with a registered dietitian on the appropriate length of fasting but the general recommendation is 16:8 (fast for 16 hours, non-fast for 8 hours, following a healthy diet).  

Evidence from decades of research points to wide-ranging health benefits of intermittent fasting, according to a National Institute of Aging (NIA)-conducted review of the research, published in the New England Journal of Medicine. Still, more research is needed on whether intermittent fasting benefits or is even feasible when practiced over the long term, such as for years. 

Intermittent fasting benefits that research has revealed: 

• Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans. 

• Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements. 

• Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running. 

• Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting. 

• Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results. 

People who should steer clear of trying intermittent fasting: 

• Children and teens under age 18. 

• Women who are pregnant or breastfeeding. 

• People with diabetes or blood sugar problems. 

• Those with a history of eating disorders. 

Eating behaviors can be hard to change 

There are behaviors that can be hard to break with intermittent fasting, including the three-meals-a-day plan that most people follow. Food is everywhere, all day long. Discipline is key in shifting to a new eating pattern. Many physicians and nutritionists do not think intermittent fasting should be followed. Physicians who endorse intermittent fasting often encourage their patients to adopt a gradual, phased-in schedule in consultation with a dietitian or nutritionist. 

Talk to your doctor 

As with any eating plan you may be considering, you should talk with your doctor before beginning. Eating plans that work for some do not work for all. Your doctor is the expert in helping you find the eating plan that is right for you.  

Recently, there has been a lot of attention to a diet called intermittent fasting. If you’re thinking of trying it, you should arm yourself with knowledge and talk with your doctor first.

These spring rolls are refreshing, colorful and fun to make. The filling ingredients are flexible, and they make a fun, gluten-free meal. Cabbage is packed with nutrients, and peanut butter has been shown to positively affect blood sugar control and help decrease the risk of diabetes. 

These spring rolls are refreshing, colorful and fun to make. The filling ingredients are flexible, and they make a fun, gluten-free meal.

Imagine it: A cool, zero-calorie refreshing drink that improves thinking, mood and digestive health. There’s no need to look far! This “wonder drink” is water – the most common fluid on Planet Earth.  

Check out more reasons to drink it up!  

Everyone should drink water everyday 

• Daily fluid intake recommendations vary by several factors. 

• Men should consume an average of about 3.7 liters (125 ounces) of water daily, or 15 cups. 

• Women should consume about 2.7 liters (91 ounces) of water daily, or 11 cups. 

• Women pregnant or breastfeeding should consume about 13 cups daily.  

Water is essential to our health 

• Our bodies are made mostly of water. 

• 83%of our lungs is water.  

• 73% of our hearts and brains is water.  

• 31% of bones is water. 

• 76% of our kidneys and muscles is water. 

Drinking water doesn’t have to be dull  

• Drinking more water can be easy. 

• Add berries or slices of lime, lemon, or cucumber to water. 

• Add a splash of 100% juice. 

• Keep a jug or bottles of cold water in the fridge. 

• Carry a reusable water bottle and refill it throughout the day. 

Best low-calorie water alternative  

• Plain coffee or teas – a healthy diet may include moderate caffeine consumption, or three to five cups daily. 

• Sparkling water  

• Non-alcohol seltzers  

• Flavored waters 

What’s the difference between bottled waters?  

• Spring: Spring water must be collected from an underground source at the spring or through a borehole tap.  

• Purified: Purified water is highly treated through distillation, deionization or other approved processes. 

• Mineral: Mineral water is natural water with a constant level and relative proportion of mineral and trace elements – containing no less than 250 parts per million of dissolved solids. No minerals are added. 

• Artesian: Artesian water is derived from a well tapping a specific layer of rock or sand. 

When should private well water be tested?  

• Test private wells annually for total coliform bacteria, nitrates, total dissolved solids and pH levels.  

• When small children, elderly adults or someone pregnant or nursing is living in the house. 

• If there are known problems with groundwater or drinking water in the area. 

• When conditions near the well have changed significantly such as flooding, land disturbances, and new construction or industrial activity. 

• Whenever any part of the well system is repaired or replaced. 

• If there is a noticeable change in the water’s odor, color or taste. 

Imagine it: A cool, zero-calorie refreshing drink that improves thinking, mood and digestive health. There’s no need to look far! This “wonder drink” is water – the most common fluid on Planet Earth.