Easy ways to cut calories in the new year

Hawaiian pork recipe, also known as Ham and Pineapple with Rice

One of the most popular New Year's resolutions is to get healthier. That all starts with what you eat.

But healthy eating doesn't mean you have to give up the foods you love. That's the word from Alexis Schulte, a registered dietician with Quincy Medical Group. But while you can still enjoy the occasional cookie- it's all about portion control.

Schulte suggests first limiting portion sizes.

Click here

for more tips from KHQA This Morning. Three to four ounces of meat is about the size of your palm and no thicker than a deck of cards. If it is a stew or soup, usually one cup is the suggested serving size.

Add veggies to any recipe when you can to add flavor, fiber and vitamins.

Also try using herbs to add flavor, not salt.

Another calorie-packed area to watch is in your beverage choices.

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to see the calorie and sugar content in popular drinks.

Schulte says most of the time our good intentions are derailed by mindless eating. Instead stay focused to make good, educated decisions.

"One of the best things to think is - 'how hungry are you really?'" said Schulte. "Rate your hunger on a scale of one to ten, are you starving or are you completely full? If you are hungry there are a lot of things you could grab to make decisions. Mindless eating is how we gain most of our weight during the year. So thinking about every food decision instead doing it out of habit is really important."

One last tip, make sure the healthy food is more accessible. Make sure you place it further to the front in your refrigerator and try cutting up and preparing those vegetables as soon as you get home from the grocery store.

Many people feel eating healthy is impossible to balance with a busy schedule. Schulte says its all about preparation in advance.

Click here

to watch a demonstration of five minute Hawaiian Pork from KHQA This Morning.


Chicken Recipes from the Dieticians at Quincy Medical Group

Italian Chicken

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to watch a demonstration of Italian Chicken from KHQA This Morning.


4 whole chicken breasts

1 packet dry Italian seasoning

1 cup water


Combine all ingredients in Ziploc bag. Thaw and place in your slow cooker with about 1/2 to 1 cup of water for 3-4 hours on high.


Brown Sugar Chicken


4 boneless/skinless chicken breasts

1/2 cup Splenda brown sugar

1/4 cup diet Sprite

2/3 cup vinegar

3 cloves smashed and chopped garlic

2 tablespoon soy sauce

1 teaspoon black pepper


Add all ingredients to Ziploc bag, except for the Sprite. When you are ready to cook this, put all ingredients into crock pot, add the Sprite and let cook for 3-4 hours on high. Add chopped sweet potatoes for a complete meal.


Beef Recipes from the Dieticians at Quincy Medical Group



1 pound lean ground beef (or ground turkey)

3/4 medium onion diced

2 cups dried kidney beans

1 cup dried black or pinto beans

1 - 8 oz can low sodium tomatoes

1 - 8 oz can low sodium tomato sauce

2 to 4 tsp chili powder

1 tsp salt

1/8 tsp cayenne pepper

1/8 tsp paprika


Brown and drain meat. Rinse and drain kidney beans. Combine all ingredients in a Ziploc bag. Thaw and cook on low 6 hours and high 3-4 hours.


Crockpot Italian Beef


5 pound rump roast

1 tsp ground black pepper

1 tsp dried oregano

1 tsp dried basil

1 tsp onion powder

1 tsp dried parsley

1 tsp garlic powder

1 tsp salt

1 package dry Italian seasoning

2 pounds sliced bell peppers

1 bay leaf


Combine water with salt, ground black pepper, oregano, basil, onion powder, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil. Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. When done, remove bay leaf, and shred meat with a fork. Serve with whole grain bread, or in romaine lettuce leaves.


Pork Recipes from the Dieticians at Quincy Medical Group

Ham and Pineapple with Rice

Click here

to watch a demonstration from KHQA This Morning.


2.5 pounds ham

2 cans pineapple chunks (undrained)

1 green pepper, chopped

1 cup spinach

Rice (for serving)


Slice ham into serving sized portions and put into a gallon Ziploc bag. Add pineapple chucks with juice. Freeze. Thaw and cook in crock pot on high 4-5 hours. Serve with whole grain rice.


Pork Roast


1 boneless pork roast (about 3 pounds)

1 envelope dry onion soup mix

1 cup water

6 potatoes, peeled and quartered

6 carrots, peeled and cut into 1 inch chunks


Spray crock pot with vegetable oil spray. Put vegetables in the crock pot. Cut pork roast in half; place meat fat side up on top of the vegetables. Combine onion soup mix and water; pour over roast. Cover and cook on high for 5-6 hours or on low for 10-12 hours.