White bean chicken chili is a game-day winner!

White bean chicken chili is flavorful, filling and nutritious.

White bean chicken chili is flavorful, filling and nutritious.

It’s tailgate season … and that means creating healthy, easy-to-serve dishes that deliver staying

power on game day. Try this delicious white bean chicken chili – it’s cooked in a crockpot so you can easily transport and reheat any time, wherever you happen to be.

Registered Dietitian Nutritionist Sue Ryskamp is happy to report that this recipe was a hit at a recent University of Michigan Wellness Resource Center’s “Nutritious Is Delicious” food-tasting event.

White Bean Chicken Chili

Makes 6 one-cup servings


1.5 lbs boneless/skinless chicken breast, cooked and chopped

1 cup no-salt-added chicken broth

1 (11 oz) can no-salt-added white corn, drained

2 (15 oz) cans no-salt-added great northern beans, drained, 1 can pureed

1 small white onion, chopped

1 (4 oz) can chopped green chilies

1 (14 oz) can no-salt-added diced tomatoes

½ tsp chopped garlic

1 Tbsp chili seasoning


Add all ingredients to slow cooker and cook over low heat for 8 hours.

After cooking, stir in 1/2 cup plain low-fat Greek yogurt.  Garnish with ½ bunch chopped cilantro leaves.

Nutrition Breakdown:

  • 165 calories per cup
  • 1.5 g fat
  • 22 g carbohydrates
  • 4 g fiber
  • 20 g protein


Frankel-informal-vertical-sigThe University of Michigan Samuel and Jean Frankel Cardiovascular Center is a top-ranked heart and heart surgery program among Michigan hospitals. To learn more, visit our website at umcvc.org.

UPDATE: e-cigarette safety

The American Heart Association calls for added restrictions on e-cigarettes

The use of e-cigarettes is skyrocketing, particularly among teens.

The American Heart Association is calling for stricter regulations for e-cigarettes.

Electronic cigarettes, or e-cigarettes, were created as a safer alternative to the real thing. But what about e-cigarette safety? Are they really safer than tobacco? The American Heart Association doesn’t think so. In a recent statement, the AHA says that e-cigarettes should be regulated as a tobacco product and discouraged as a primary means of quitting smoking.

According to the AHA statement, e-cigarette regulations should extend to restrictions on related marketing, advertising and sales, especially to young people; secondary ingredients intended to make them more appealing, especially to kids; and any claimed benefits, including those related to their use as a smoking-cessation aid.

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Control your food cravings: 5 top tips

In the fall, comfort food beckons as days get shorter

cookies-appleIt’s that time of year … darkness comes early, outdoor activities slow down, a taste for comfort food begins. The next thing you know, those once great-fitting pants aren’t fitting so great …

University of Michigan dietitian Susan Ryskamp, M.S., R.D., recommends these tips to keep your food cravings in check.

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Video: Clearing up the carb confusion

Which carbohydrates are good for you and which should you avoid?

Are you getting mixed messages about which carbohydrates you should be eating and suffering from “carb confusion”? According to University of Michigan Registered Dietitian Susan Ryskamp, high-quality carbohydrates — such as fruit, dairy products, starchy vegetables and beans — are essential for good health. They provide fiber, energy and a host of vitamins, minerals and phytonutrients that you can’t get from a supplement.

Unhealthy carbs should be avoided. These are found in such foods as white rice, white bread and white pasta, which are made from grains that have been stripped of their fiber and other nutrients. Sugary beverages and foods like cakes, ice cream and cookies are unhealthy carbs that tend to be high in calories and low in nutrition.

The bottom line?

  • Choose foods that are low in sugar and white flower — they contribute to fluctuations in blood sugar and to weight gain.
  • Choose whole wheat flour over white flour products, and fresh fruit over fruit juice.
  • Choose whole grains like oats, barley, quinoa and brown and wild rice.
  • Fiber from oats, barley, beans and certain fruits and veggies can help lower cholesterol and stabilize blood sugar.
  • Carbohydrates in beans and lentils are a great source of fiber and protein.

The key is choosing healthy carbohydrate options for better health!

University of Michigan Frankel Cardiovascular Center Logo - blueThe University of Michigan Samuel and Jean Frankel Cardiovascular Center is the top ranked heart and heart surgery program among Michigan hospitals. To learn more, visit our website at umcvc.org.



Heart-healthy nutrition for cancer survivors

Chemo drugs can cause heart issues

plate of healthy food

Cancer treatment can affect the heart, so heart-healthy eating is especially important for cancer patients.

Cancer patients may develop heart-related issues as a result of chemotherapy or radiation. Common health concerns include heart failure, arrhythmias, blood clots, high blood pressure and myocardial ischemia (lack of blood flow to the heart muscle), which can lead to a heart attack.

Known as cardiotoxicity, the condition can show up during cancer treatment or even years after treatment for cancer. Studies have shown that up to one-third of cancer patients who receive chemotherapy drugs such as trastuzumab (Herceptin) and anthracyclines will develop cardiotoxicity.

With a goal of minimizing heart damage caused by these treatments, the University of Michigan Samuel and Jean Frankel Cardiovascular Center recently launched Michigan’s first Cardio-Oncology Program. The program is one of only a handful around the world with scientists and physicians working together to address the effects of cancer treatment on the heart.

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Eggs and heart disease: New news is good news

Recent studies show the need for an individualized approach

brown-eggs-heart-yolkFor years, we’ve heard mixed messages about eggs and their role in a heart-healthy diet. Many of us appreciated the value of eating eggs on a regular basis due to their overall nutritional value. However, over the years, we’ve been warned about the high cholesterol in egg yolks.

Now, current studies imply that the switch to egg white omelets may be a thing of the past, in other words, the news about eggs and heart disease is good.

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