Category Archives: kids

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

Better Snacks by Cari Culp, RD

Every household has those staple foods they love. Today I want to share my favorite staple snacks and foods items that are also packed with nutrition! Hope these items give you more healthy eating options! Love Beets: Pre-cooked and peeled beets that can be enjoyed on a salad, in a smoothie or juice or simply… Continue Reading

Healthy Bites For This Busy Holiday Season and Beyond, by Lisa Johnson, RD

By the time you read this, the doors have swung open and the race is on! The last few weeks of each year tend to be the most frantic as we aim to complete deadlines, strategize for the coming year, and celebrate where we’ve come with an abundance of food and giving. It’s a wonderful… 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

A Better Approach to Comfort Food – Getting Comfort and Quality! by Cari Culp, RD

As we whiz into fall and chillier weather approaches, most people find themselves wanting more warm, comforting foods. I especially like comfort foods when it is a little chilly and rainy outside. With all the rain we will be getting this week and most people hunkering down indoors, I thought I would share some of… Continue Reading

Are there any healthy ice cream options?

With the temperatures of summer with no end in sight, people are still enjoying ice-cold sweet treats. So why not enjoy your favorite sweet treats, but swap them for a healthier option? Some of the more popular, trendy ice cream treats include Halo Top, Bryers Delights, and Outshine bars. The Halo Top and Byers Delights… 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

Helping Our Kids Do Their Very Best This School Year, by Cari Culp, RD

With a new school year approaching, I would like to take a moment to emphasize the importance of packing a healthy lunch for children. It is well know that nutrition plays a major roll in a child’s school performance. Proper nutrition also keeps them well and well-behaved! The reason I emphasize “packing” lunch for your… Continue Reading