Category Archives: Food Sensitivities

Making Pizza Work by Lisa Johnson, RD

Who doesn’t love pizza! It has become one of America’s favorite comfort foods. The problem with comfort foods, however, is that they won’t leave you comfortable very long! Pizza’s are high in fat; therefore, they are high in calories. And because the fats come from animal sources like cheese and meats, they are high in saturated fat which isn’t the best heart-healthy choice. Further, when you add a the bread crust, you have lots of carbohydrates; and because pizza’s taste so good, portion control is VERY challenging. These facts make pizza eating a real struggle for the health-conscious consumer. Yet, we love pizza! So, I thought I would share some tips on how to make pizza work!

1. Portion control is a must! Just one slice of a 14” hand-tossed pepperoni pizza has 300 calories and 5.5 gms of saturated fat (which is about half your daily allowance). That is just one slice! Add bread sticks, soda, or even high calorie salad dressing and the scale is tipping! You must jog 30 minutes just to burn off 1 slice.

Tip: Order or buy individual size pizzas (6”) and make them 2 meals or share

2. Lower calories from fat: Going from just pepperoni to a supreme meat pizza adds 100 calories per slice in addition to sodium and saturated fats.

Tip: Order veggie or lean meats like chicken on your pizza as well as asking for light cheese (half the amount)

3. Lower carbohydrates: Going to a thin crust knocks 50 calories off per slice and also makes digestion must easier!

Tip: Choose thin crust, make pizza at home with whole wheat pita, or try the new cauliflower crust or chicken crust pizzas by Real Good Foods or other brands.

4. Fill up on fiber: Gourmet pizzas over many vegetable options such as spinach, broccoli, onions, peppers, mushrooms, artichoke hearts and more! Choose these over heavy meats and cheeses.

Tip: Choose veggie pizzas or have only 1 slice of traditional pizza with a huge veggie salad on the side (with light dressing, or a salad spritzer), and water to drink!

Voila, we are left with a comparison for 1 slice of a thin crust veggie pizza with light cheese at 160 calories! That’s a significant improvement that allows us to have our pizza and eat it too!

Enjoy your pizza, but incorporate these smart tips to make it work within your goals!

Because We All Need That Cookie Sometimes! by Cari Culp, RD

Spring is right around the corner and many of us are looking for ways to tone up and maybe shed some of those holiday pounds. Limiting sugar is one great way to do that, but alas, for one reason or another, that sweet craving comes creeping in. We all want a little something sweet here… Continue Reading

Gluten Free with BFree Foods by Lisa Johnson, RD

This is a promising new line for the gluten-free consumer. BFree offers whole grain, high fiber breads, wraps, and pastas without the allergen, gluten. Everyone loves the convenience and satisfaction of breads, wraps, and pastas; yet sadly GF products usually compromise texture and flavor. These are soft and pliable, and packed with healthy nutrients and… Continue Reading

A Must Share by Lisa Johnson, RD

When you discover something that works, you must share. One of my new favorite meal-snack staples is a baked oatmeal casserole. Overnight oats became a rage because people need quick and healthy breakfast options. When preparing for the Mediterranean class, I discovered another baked version that I prefer. This healthy alternative makes a satisfying high… Continue Reading

Have You Eaten Your Broccoli Sprouts Today? by Cari Culp, RD

I am always encouraging clients to get the biggest bang for their buck nutritionally. After all, every opportunity we have to put something in our mouth is a missed opportunity to put something even healthier in our mouth. Something that fights chronic disease and promotes longevity! With unavoidable exposure to environmental toxins like air pollution… Continue Reading

Hushup and Hustle by Lisa Johnson, RD

For many this is back-to-school week. Talk about a hustle! One thing we need at times like this is a quick, healthy breakfast to start the day on a positive note. I am a fan of these new products and have enjoyed them myself on many rushed mornings. Hushup and Hustle makes Blender Bombs and… Continue Reading

Beginners Guide to Enjoying Carbs by Nicole Freeman, nutrition student from UNCG

Dozens of myths exist about carbohydrates, commonly known as carbs. As an advocate for health, a common battle we have to fight are incorrect health myths! Here I will address popular carb myths. Carbs are not good for your body. This is the scariest myth I have heard because the truth is actually the exact… Continue Reading

Mayo: To Eat or Not To Eat? by Cari Culp, RD

Mayo has long been stigmatized as a “bad” food. Most of my clients who like Mayo question whether they should avoid it all together or use it very sparingly. The good news is, with the right mayo, you can enjoy a mindful and satisfying serving without worry. And who doesn’t love a good tomato sandwich… Continue Reading

Help taking the fear out of food? by Christie Hunter, RD

Some of my clients seek the help of a Registered Dietitian to help them lose weight. At the first meeting, we do an assessment form where we ask questions about their family history, health history, medications, supplements, shopping and cooking habits as well as weight history. As part of the weight history, we talk about… Continue Reading

How Clean is Your Drinking Water? by Cari Culp, RD

Maybe you’ve made some positive health changes recently. Drinking eight glasses of water a day is one that I discuss frequently with my clients. But, how often do you think about whether the water you’re drinking is clean?  I think it’s a pretty important thing to think about. The body is over 60% water and uses it for everything… Continue Reading