Archive | May, 2011

C’s the Possibilities with Strawberries

by Donna Quirk, MBA RD LD
LMC Clinical Nutrition Manager

As the month of May comes to a close, I hope that you have been enjoying locally grown strawberries! It is a bonus that a fruit that is so beautiful and tasty is also so good for you.

A cup of strawberries (about 7 berries) provides a good source of fiber, folate, and potassium and meets 100% of your Vitamin C needs. Strawberries are also a top source of anti-oxidants – substances that protect you from heart disease and cancers. All this for just 50 calories!

We commonly use strawberries as desserts or on our breakfast cereal, but they are great on a salad or as an accompaniment to grilled pork or fish. Try this easy recipe for dinner tonight. Enjoy!

A refreshing strawberry salsa adds a beautiful splash of color and a slightly sweet twist to this cod dish.

1 fillet cod (or any white fish)
salt and pepper to taste
1 tablespoon mint (chopped)
1 tablespoon lime juice
1 tablespoon balsamic vinegar
1 teaspoon honey
1/4 teaspoon black pepper
1 cup strawberries (trimmed and chopped)

Season the cod with salt and pepper. Broil the cod until cooked and flaky, about 6-9 minutes. Mix the mint, lime juice, balsamic vinegar, honey and black pepper. Toss with the strawberries with the dressing to coat. Serve the cod with the strawberry salsa and a vegetable of your choice.


Contestant from “The Biggest Loser” to Speak at LMC

A popular and successful contestant from the TV show “The Biggest Loser” will visit Lexington Medical Center on Tuesday, May 31st at 6:30 p.m. to speak about her experience as an overweight person and the medical conditions that accompanied her weight gain, including sleep apnea. The event is free and open to the public.

Sherry Johnston was a contestant on Season 9 of NBC’s The Biggest Loser Couples with her daughter, Ashley. Sherry began on The Biggest Loser at 218 pounds and lost a total of 99 pounds. During the show, she shared her story of her weight spiraling out of control after the death of her husband and how she wanted to lose weight in order to see her grandchildren grow up.

During her talk at Lexington Medical Center, Johnston will share her personal comments on her experiences competing on The Biggest Loser and take questions from the audience.

One aspect of Johnston’s story is her experience with sleep apnea, a serious condition that is characterized by brief interruptions of breathing during sleep.

Lexington Medical Center treats many sleep apnea cases through its physician practice Carolina Pulmonary and Critical Care, and through Sleep Solutions, the hospital’s sleep lab, nationally accredited by the American Academy of Sleep Medicine. The Biggest Loser contestant Sherry Johnston’s talk will be on Tuesday, May 31st at 6:30 p.m. inside the Lexington Medical Park 1 Auditorium at 2728 Sunset Boulevard, West Columbia. Seating is limited.

For Lower Blood Pressure, Eat Less Sodium

by Donna Quirk, MBA RD LD
LMC Clinical Nutrition Manager

When most of us think about high blood pressure, we think about sodium. Research has shown that decreasing sodium in the diet will lower blood pressure. As a result, experts agree that we should all eat less than 2300 mg (1 teaspoon of salt) per day.

You should eat 1500 mg (2/3 teaspoon of salt) per day if you are 51 years old or older, African-American, or already have high blood pressure, diabetes, kidney disease, or heart problems.

The average American eats 3400 mg or more per day. We have room for improvement!

To decrease your sodium intake, pay attention to and eat less of the following:

•Processed and Prepared Foods – The majority of the sodium we eat comes from processed and prepared foods like frozen meals, canned soups, pizza, cold cuts and bacon, convenient boxed pasta and rice dinners, and fast food.

•Don’t be Fooled – Because of processing, foods that don’t taste salty may still have a lot of sodium. Breakfast cereals and baked goods can have 300 – 400 mg of sodium per serving.

Hint: Read food labels and try to avoid products with more that 200 mg of sodium per serving.

•Salt Shaker and Condiments – Salt in recipes, using the salt shaker, and condiments like soy sauce, ketchup, and salad dressings can really add up.

Hint: Leave salt out of recipes and water used to cook pasta, rice, and potatoes. Make homemade salad dressings with oil and vinegars. Start slow and work toward eliminating the salt shaker from the table.

Meeting the sodium recommendations is challenging but the health benefits are well worth it!