Archive | June, 2013

4th of July Picnic – Make it Good Fun and Good for You!

Donna Quirk, RD LD

Chicken Slaw

4th of July is just around the corner and that the grills are about to be fired up to make some great food.  Are you looking for some healthier and great tasting alternatives to the traditional burgers and creamy potato salad?  I’ve put together a menu with links to the recipes.  Try one or try them all!

Have a Great and Safe 4th of July!

Apple Crunch Mix  A crunchy snack alternative.

Lemon Chicken with Cabbage-Corn Slaw

BBQ Potatoes I recommend substituting olive oil for the margarine or butter in this recipe.

Grilled Vegetable Kabobs  The grill is fired up so use it to cook the vegetables too.

Jicama Melon Salad – a personal favorite.  Use mandarin oranges, drained, to make it easier.


Dr. Malanuk discusses Heart Attacks on WLTX

West Columbia, SC (WLTX)- According to the American Heart Association, 715,000 people in the United States will have a heart attack this year.

“It is the leading cause of death in America, heart attacks are number one, and if you combine all of the other risk of death they still don’t equal heart disease,” said Dr. Robert Malanuk.

Dr. Malanuk is a cardiologist at Lexington Medical Center, he spends his days and nights repairing hearts at the hospital.

“If you are smoking, not paying attention to your high blood pressure and if your weight is out of control, it is a matter of when you are going to have a heart attack because one in two American’s will be affected by heart disease.”

If you find yourself needing to help a heart attack patient, know you are working against a ticking time bomb.

“Take an asprin immediately and chew it up,” said Dr. Malanuk. “Secondly, call 911 and don’t delay. The earlier you can get to the emergency room, the better it is going to be for you.”

Some signs of a heart attack are the following symptoms: Chest pain, dizziness, shortness of breath and nausea.

Robert Malanuk, MD, FACC, is a cardiologist with Lexington Cardiology.

June is Dairy Month – So let’s get Moo-tivated to include Dairy in our Day!

Donna Quirk, MBA, RD, LD at Lexington Medical Center

We hear a lot about eating a balanced diet and that means including dairy foods.

For people age 9 years and older, 3 servings of low-fat or fat-free dairy foods are recommended every day.  Children age 2 – 3 years old need 2 servings a day and children 4 – 8 year old need 2 ½ servings a day. 

 There are few foods that pack the nutrition punch that a single cup of milk does.  It is quite impressive.

 1 cup of milk contains –

30% Daily Value of Calcium to help build and maintain strong bones and teeth.  Calcium also plays an important role in nerve function, muscle contraction and blood clotting.

25% Daily Value of Vitamin D if fortified. Vitamin D helps promote the absorption of calcium and enhances bone mineralization. Milk is one of the few food sources of this important nutrient.

16% Daily Value of Protein.  Protein from milk contains all of the essential amino acids or “building blocks” of protein. Protein builds and repairs muscle tissue.  As we age, more emphasis is being put on maintaining lean muscle.  The protein in milk can help.

22% Daily Value of Vitamin B12 to help build red blood cells that carry oxygen from the lungs to working muscles.

26% Daily Value of Riboflavin which helps convert food into energy – a process crucial for exercising muscles.

25% Daily Value of Phosphorus to help strengthen bones and generate energy in the body’s cells.

Milk is also a good source of Potassium, Vitamin A, and Niacin.

 If you are lactose-intolerant, it is important to lactose-reduced dairy foods to get the benefits of all the nutrients they have to offer.

 Low-fat or fat free yogurt, cheese, cottage cheese, and flavored milk are also great dairy food choices.  So what are some ways to eat dairy foods besides drinking a glass of milk?  There are so many options!

 Have you tried?

  • Yogurt Parfait (yogurt mixed with fruit and granola; a high fiber breakfast cereal and almonds or walnuts)
  • Breakfast Sandwich (English muffin, one egg and a slice of reduced fat cheese)
  • Reduced-fat cheese in any sandwich
  • Smoothies or Fruit filled Milkshakes
  • Freeze yogurt and eat like a popsicle
  • Veggies, avocado, Reduced fat cheese, and salsa all wrapped in a whole wheat tortilla

With all the great benefits, remember to include dairy foods.  You’ll be glad you did!

Source:  National Dairy Council.