Archive | October, 2013

LMC Hosts Honor Flight Reception

From Cola Daily.

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Lexington Medical Center trustee Dr. Tripp Jones only had to look for a moment to see what inspiring and service-minded people had gathered at the hospital on Tuesday.

“Don’t you wish we could take this group up to Washington and run Congress with them?” he asked about the crowd of local veterans.

As Jones explained, the veterans and their guests had come to LMC to be treated to a special screening of a short film. Not only did the piece share their stories of personal military service, but it also featured many of the veterans’ on-the-spot interviews from the recent Honor Flight.

Read the full story here.


Upping Protein Intake Promotes Fat Loss

By Susan K Wilkerson, RD LD & Donna Quirk, RD LD at Lexington Medical Center

Usually when we try to lose weight, we want all of the weight we lose to be fat not lean muscle. Unfortunately, we always lose some muscle in the process no matter how much we exercise. Some new research just published has shown that weight loss doesn’t have to mean muscle loss if you eat more protein!

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A new report appearing in the The Federation of American Societies for Experimental Biology Journal challenges the long-held belief that significant muscle loss is unavoidable when losing weight through exercise and diet. In the report, scientists show that consuming twice the recommended daily allowance (RDA) of protein while adhering to a diet and exercise plan prevents the loss of muscle and promotes fat loss. Tripling the RDA of protein, however, failed to provide additional benefits.

“This study essentially confirms what body builders have shown us for a long time — a high protein diet helps prevent muscle loss when trying to lose fat,” said Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal.

Although eating a well balanced diet is still necessary for health and weight maintenance, upping one’s lean protein intake when dieting might be a useful tool in the short term. This does not give you the license to eat all the meat you want. The calories were controlled in the study as well as the fat calories to promote a 1-2 pound weight loss per week.

So what would a typical day look like? This day would provide about 1500 calories and 100 grams of protein.

Vegetarian Sausage patties (2)
Egg Substitute (4 oz)
Whole Wheat Toast (1)
Orange Sections

Whole Grain Tortilla (1)
Turkey (4 oz)
Cheese (1 slice)
Salsa and Guacamole
Red Grapes

Fat free Greek Yogurt

Beef (3 oz) & Vegetable Stir-Fry over Brown Rice

Pumpkins: Not Just for Jack O’ Lanterns

By Susan K Wilkerson, RD, LD at Lexington Medical Center

As I see it, there are three kinds of pumpkins: one type is good for carving, another for baking and the other is grown to win the largest pumpkin at the State Fair. The Atlantic Giant Pumpkin is the type you see at the fairs and festivals. The world record is 2,009 pounds set in 2012. It would be a little tough to eat or carve.

The word, pumpkin is derived from the Greek word “pepon” which means “large melon”. Melons and pumpkins have very similar health benefits. Pumpkins are a good source of Lutein for eye health and Beta Carotene which generates Vitamin A in the body. The phytochemicals found in pumpkins – trigonelline and nicotinic acid – may have a favorable affect on insulin and glucose levels in diabetes. The seeds are a good source of protein, magnesium, copper and zinc.

Baking pumpkins are much smaller and have smooth lighter skin. Pumpkins are very versatile in cooking. Most parts of the pumpkin plant are edible; the fleshy shell, the seeds, the leaves and even the flowers. Pumpkins can be baked, boiled, steamed, and roasted. They are mostly eaten mashed in soups, casseroles and pies.

Here are tips on how to prepare a pumpkin for cooking—
•First scrub the outside of the pumpkin with a vegetable brush.
•Cut the pumpkin in half and use a spoon to scrape out the fibers and the seeds. A serrated grapefruit spoon works great for this. Save the seeds for roasting with a little sea salt.
•Cut the pumpkin halves into smaller pieces and place them skin side up in a shallow baking dish.
•Add water to just cover the bottom of the dish and cover tightly with aluminum foil.
•Bake in a 325ºF oven until the pumpkin is fork tender. The time will vary depending on the size of your pieces.
•Cool and either cut off the peel or scoop out the flesh.

Here’s a recipe to start your day off with a good nutritional kick:

Pumpkin Pancakes
1 1/2 cups milk
1 cup pumpkin puree
1 egg
2 tablespoons vegetable oil
2 tablespoons vinegar
2 cups all-purpose flour
3 tablespoons brown sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground allspice
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt

In a bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt in a separate bowl. Stir into the pumpkin mixture just enough to combine.

Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Sources: Wikipedia, WebMD, Old Farmer’s Almanac,