Lex Med Blog » Ask the Dietitian

National Women’s Health Week – Healthy Eating

jenniferawilson — Wed, 15 May 2013 14:12:11 +0000

As we recognize National Women’s Health Week, Lexington Medical Center discusses women’s health through the decades.

Watch the video as Clinical Dietitian, Laura Stepp, talks about healthy protein options.

LMC Dietitian takes The State Grocery Shopping

jenniferawilson — Fri, 12 Apr 2013 15:05:06 +0000

Our clinical dietitian, Laura Stepp, takes The State newspaper grocery shopping. See how to eat healthy on a food stamp budget.

Read the full article on THE STATE Newspaper website:

http://www.thestate.com/2013/04/09/2715955/does-a-healthy-grocery-trip-have.html

It’s an Egg–citing Time for Eggs

jenniferawilson — Tue, 26 Mar 2013 13:13:20 +0000

By Donna Quirk, MBA, RD, LD
LMC Clinical Nutrition Manager

Spring has started and Easter is upon us. Eggs are given as gifts to celebrate this special time of year. The Easter Egg for Christians is a reminder that those who believe will have eternal life. Eggs in other cultures and religions symbolize fertility and the start of new life.

But is it OK to eat eggs? It appears the answer is YES!

If, like me, you have heard the message that eggs are high in cholesterol and therefore detrimental to your health then its time for a change.

So what are the facts about eggs?
• Eggs are a good source of protein. One egg has 6 gm of Protein – about ½ in the yolk and 1/2 in egg white.
• Eggs are a very good source of the B vitamin – Riboflavin. Riboflavin helps the body metabolize food into glucose for energy. It also acts as an antioxidant and helps prevent chronic diseases like heart disease.
• Egg yolks are an excellent source of Choline. Choline is important for brain development of a fetus during pregnancy and the normal functioning of all body cells.
• Egg yolks are a rare food source of Vitamin D which supports bone health and the immune system.
• There are 14 additional vitamins and minerals in eggs – primarily in the yolk.
• Eggs are affordable. Eggs, on average, costs less than 15 cents a piece.

But what about the Cholesterol? It is well-known that egg yolks contain cholesterol. However, advances in poultry production techniques have, on average, lowered the amount of cholesterol in an egg. Eggs now contain approximately 5 gm of fat (1.5 gm saturated) and 185 mg of cholesterol.

It is recommended that we all eat 300 mg or less of Cholesterol per day, so one egg per day can fit into a healthy diet as long as you include other lower cholesterol foods in your day.

Here’s a great recipe from the Egg Nutrition Center

Muffin Frittatas
Makes: 12 mini-Frittatas, 6 servings
6 Eggs ¾ cup chopped zucchini
½ cup milk ¼ cup chopped red bell pepper
¼ tsp. salt 2 tbsp. chopped red onion
1/8 tsp. pepper
1 cup (4 oz.) shredded Cheddar Cheese (preferably reduced fat)

1. Heat oven to 350°F. Beat eggs, milk, salt and pepper in a medium bowl until blended. Add cheese, zucchini, bell pepper and onion; mix well. Spoon evenly into 12 greased muffin cups, about ¼ cup each.
2. Bake in oven until just set, 20 – 22 minutes. Cool on a rack for 5 mins. Remove from cups; serve warm.

Pair with a whole wheat English muffin and a glass of fat-free milk for a well-balanced meal.

Nutrition Information per serving (2 frittatas): 164 calories; 11 g total fat; 6 g saturated fat; 207 mg cholesterol; 12 g protein. This recipe is an excellent source of protein, choline and a good source of vitamin A, vitamin D, and calcium.

Just in time for Valentine’s Day: Eating Chocolate Can Slim Your Waistline?

jenniferawilson — Fri, 08 Feb 2013 19:51:46 +0000

By Susan K Wilkerson, RD, LD

A recent headline published in the national news has caught attention of many: Eating chocolate can make you slimmer. The observational study asked participants how much chocolate they ate, conducted a food recall to assess the amount of calories consumed, identified the amount of exercise done weekly and compared it with their Body Mass Index (BMI is the body’s weight compared to it’s height). Researchers determined that chocolate consumers’ BMIs were 1 point lower than non-chocolate eaters. So in perspective I am 5 foot 6 inches and if I weighed 130 pounds my BMI would be 21. It would take 5 more pounds to make my BMI go up one point. So eating chocolate daily does not make a significant difference in BMI. In that study frequent chocolate eaters also reported eating more total calories and more saturated fat than people who ate chocolate less often. The study also relied on the participants’ honesty of consumption. Researchers also say that may mean that the calories in chocolate are being offset by other ingredients that boost metabolism. Other studies done in test tubes and mice have found that the compounds found in chocolate inhibit pancreatic lipase, which breakdown fat. It worked with a small amount of chocolate. More chocolate does not mean more weight loss. It also has not been researched in humans.

Chocolate has been making a way in the health benefit category for years; from comfort food, mood enhancing, increasing your energy, lowering your blood pressure to reducing your risk of heart attack and stroke. But all chocolates are not equal. Let’s break down the types of chocolate to get a better perspective of its health benefits. Chocolate comes from a cocoa bean. The beans have a strong, pungent taste, which is from the flavanols or antioxidants. In this state, they have a great amount of healthy antioxidants, also found in wine and tea. The beans need a little processing to make it palatable. The more the cocoa bean is processed, the less health benefits remain. So, dark chocolate is the best option and keep the portion small. The darker the better (70% or greater). As we process the bean more to make milk chocolate, we add more sugar and milk fat, resulting in less antioxidants. White chocolate has no cocoa solids left and is prepared from the cocoa butter. It is left with virtually no health benefits. It’s important to consider consuming large amounts of chocolate will not out weigh the cost of calories and saturated fat. I advise no more than one ounce of dark chocolate a day.

Hummm? What is Hummus?

jenniferawilson — Thu, 07 Feb 2013 19:35:09 +0000

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

Hummus has made it to the Patient Room Service Menu at Lexington Medical Center! BUT WHAT IS IT? Hummus has been around for centuries. Hummus is a Middle Eastern food dip or spread, served cold, made out of cooked chickpeas (garbanzo beans), olive oil, lemon juice, tahini (ground sesame seed paste), salt and garlic. Hummus is an Arabic work meaning “chickpeas”.

Hummus is high in iron and vitamin C and has significant amounts of folate and vitamin B6. The chickpeas are a good source of dietary fiber and protein. However, it is not a complete protein, which provides all the essential amino acids.

Foods are often combined together to get all the essential amino acids or a “complete protein”. Grains and legumes are served together to get all of essential amino acids. Nuts and seeds are also complementary to legumes because they contain the essential amino acids the legumes are low or lacking in, completely providing all the essential amino acids together. You do not need to eat complementary proteins together at every meal. As long as you get a variety of proteins throughout the day, you will get ample amounts of each essential amino acid.

The Tahini is ground up sesame seeds, which are an excellent source of the amino acid, methionine complementing the proteins with the chickpeas to make a complete protein. Therefore, hummus is useful in vegan and vegetarian diets. The tahini can be hard to find in the grocery store so it is frequently omitted from the recipe. Then the hummus can be eaten with bread to make it a complete protein. Often it is served with pita bread or other flatbreads.

Hummus is very simple to make. It is often used as an appetizer, a quick snack, or complimenting a main course of fish, chicken or eggplant. It is served with raw veggies for a dip or pita bread as a spread. It can be substituted for mayo on a meat sandwich. Many different flavors are added to hummus making it very versatile. Sun dried tomato hummus is one of the more popular flavors and very easy to make. Hummus can be stored in the fridge for up to 3 days or in the freezer for up to one month.

Hummus recipe

Ingredients:
1 16 oz can of chickpeas/garbanzo beans
1/4 cup liquid from can of chickpeas
3-5 tablespoons lemon juice (depending on taste)
1 1/2 tablespoons tahini/ peanut butter/ nut butter
2 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive oil

Preparation:

Drain chickpeas and reserve ¼ cup liquid from can. Combine all remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus.

Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional or something colorful). Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate up to 3 days.

Sun Dried Tomato Hummus

Ingredients:
1 can garbanzo beans/chickpeas (15 oz.), drained
3 tablespoons sun dried tomatoes in oil
2 teaspoons parsley
2 tablespoons olive oil
2 tablespoons lemon juice

Preparation:
In a food processor, combine all ingredients and process until smooth and creamy. If too thick, add 1 tablespoon water until desired consistency.

Serve immediately with hot pita bread, veggies, or pita chips. Store in an airtight container. Sun dried tomato hummus can be made up to two days in advance.

References
Wikipedia.com
WebMD
Recipes from about.com

Keep Vegetables and Whole Grains on the Holiday Dinner Table

jenniferawilson — Thu, 20 Dec 2012 22:34:45 +0000

Donna Quirk, MBA RD LD
LMC Clinical Nutrition Manager

Planning on ham, roast turkey, or a beef roast for your Holiday dinner? Then, help keep your meal lower in calories and higher on the “good for you” scale with vegetable and whole grain side dishes. Remember, the more colorful the plate is, the more antioxidants you are getting!

Try some of these recipes:
Barley Mushroom and Herb Risotto – this is fabulous with beef or pork loin

Broccoli Almondine

Broccoli Almandine

Roasted Root Vegetables – you could definitely experiment with adding celery root and red onions

Charred Green Beans

Wild Rice Stuffing – wild rice is a whole grain!

Roasted Brussels Sprouts with Lemon Zest

Stuffed Acorn Squash
Stuffed Acorn Squash

Three Bean Salad

Tasty Cooked Greens

So, while you enjoy your holiday meal with your friends and family, try a new vegetable or whole grain side dish. They are good for you and tasty too!

Happy Holidays!

Choose Smart Holiday Eating to Avoid Holiday Weight Gain

jenniferawilson — Mon, 10 Dec 2012 15:25:08 +0000

By: Donna Quirk, MBA, RD, LD
LMC Clinical Nutrition Manager

Happy Holidays everyone!

We have all heard the statistics about holiday weight gain. You attend office parties and family get-togethers. Co-workers, family, and friends offer your favorite holiday sweets as gifts. There seems to be food everywhere!

For many of us, our holiday traditions have been passed on through generations. Many of those favorite traditions include great food. I know mine do! Here are some tips for enjoying your favorite holiday foods without the traditional holiday weight gain.

1. Listen for and live by your body’s hunger and fullness cues. The best advice for maintaining weight is to eat when you feel hunger pangs and stop eating when you are comfortably full without feeling stuffed. Eating when you are not hungry means you are taking in calories your body does not need.

2. At parties, choose foods that are unique or special and bypass foods you eat all the time. We all have foods we love but don’t eat frequently. Eat and enjoy those foods. You will build in moderation while having a flavorful food experience. And let’s face it – you can eat those pretzels any time.

3. Consider a “one-a-day” rule. Choose one holiday favorite – a cookie or candy – a day to control calories.

4. Receiving a lot of food gifts? An abundance of food in the house does not equal eat the abundance of food right now. Freeze food gifts. You can pull them out later in the year to enjoy at home, for parties or to take to office luncheons. Another idea? Donate food gifts to a local food bank. Food banks need donations at this time of year.

5. And, finally, don’t give up on exercise. Prioritize exercise! You will use the extra calories you eat, help manage holiday stress, and feel great!

Best Wishes and Happy Holidays!

The Health Benefits of the Mediterranean Diet

jenniferawilson — Tue, 20 Nov 2012 19:11:54 +0000

Thank you to University of South Carolina first lady Patricia Moore-Pastides, who visited our hospital for a special luncheon on November 19th to talk about the health benefits of the Mediterranean Diet.

Lunch was provided using Mrs. Pastides’ recipes from her acclaimed Greek Revival cookbook. The luncheon was part of diabetes education at Lexington Medical Center and a diabetes symposium.

Mrs. Pastides holds a master’s degree in public health from the Yale University School of Medicine. With the help of the Carolina community, she wrote Greek Revival: Cooking for Life, a cookbook published by the University of South Carolina Press. It contains 87 recipes and illustrates the health benefits of the traditional Mediterranean diet and lifestyle. Sales from the book support health and sustainability initiatives on campus.

Mrs. Pastides came to the Universityof South Carolinain 1998. Her husband, Dr. Harris Pastides, is the 28^th president of USC, elected by the university’s board of trustees on August 1, 2008. Before serving as president, Dr. Pastides served as vice president for research and health sciences and dean of the Arnold School of Public Health.

Managing Diabetes During the Holidays

jenniferawilson — Wed, 14 Nov 2012 10:00:07 +0000

By: Donna Quirk, MBA, RD, LD
LMC Clinical Nutrition Manager

Today (November 14th) is World Diabetes Day, a day dedicated to diabetes education and prevention. The International Diabetes Federation works all year long to increase awareness about the ever growing health threat that diabetes poses worldwide.

It also strikes me that World Diabetes Day occurs every year right as many of us start celebrating the holidays.

Thanksgiving, Christmas, and New Year’s Day are filled with fun and family … and food. Keeping blood sugars in check while enjoying the food and festivities can be a struggle. But as always, with a strategy and some planning you can do it! Here are some ideas:

Roast winter vegetables to have as a side dish. Cube potatoes or sweet potatoes, turnips, acorn squash, red onion then add baby carrots and brussels sprouts. Toss with a combination of olive oil, apple butter, garlic powder, and pepper.

Spread in a baking dish and roast until golden brown.

Sprinkle pomegranates on turkey instead of cranberry sauce. Use pomegranates in any salad as well.

Keep fresh fruit on the dessert table with yogurt for a dipping sauce.

To save calories and carbohydrates, make fruit crisps instead of pies.

Keep beverages calorie free or very low in calories.

Exercise regularly through the holiday season!

Green Bean Casserole is Thanksgiving favorite. Here is an alternate recipe from this month’s Today’s Diet & Nutrition© magazine that saves the calories and fat from the cream soup and fried onions.

Green Beans With Crispy Topping
Serves 4

For the crispy topping

1⁄2 tablespoon unsalted butter

2 teaspoons chicken broth

1⁄8 teaspoon garlic powder

1⁄8 teaspoon onion powder

Pinch red pepper flakes, optional

1⁄2 cup rice crisp cereal

For the beans

1 (12-ounce) bag green beans

3 tablespoons chicken broth, divided

1 teaspoon olive oil

Salt, to taste

1 tablespoon unsalted butter

1⁄2 teaspoon dried thyme

Directions:

In a small saucepan over medium heat, make crispy topping by melting the butter then adding the broth, garlic and onion powders, red pepper flakes (if using), and cereal, stirring to coat the cereal. Cook, stirring frequently, until cereal begins to brown and pan is dry, about 2 to 3 minutes. Set aside and let cool.

Wash and prep the beans, if necessary. In a saucepan over medium-high heat, heat 1 tablespoon of broth and the olive oil. Add beans and season with salt to taste. Stir occasionally.

When pan becomes dry, about 3 minutes, add the remaining 2 tablespoons of broth. Cook until beans are crisp-tender, about 3 to 5 minutes longer.

Meanwhile, melt the butter with the thyme in the microwave, about 30 seconds. Set aside.

When beans are done, remove pan from heat and toss beans with butter sauce. Place beans in a serving dish and garnish with the crispy topping.

Nutrient Analysis: Calories: 95; Total Fat: 6 g; Saturated Fat: 3 g; Polyunsaturated Fat: 0 g; Monounsaturated Fat: 2 g; Cholesterol: 11 mg; Sodium: 94 mg; Carbohydrates: 10 g; Fiber: 3 g; Protein: 2 g

Recipe by Jessica Girdwain © 2012 Today’s Diet & Nutrition

Smart Trick-or-Treat Choices for Halloween

jenniferawilson — Mon, 29 Oct 2012 10:00:49 +0000

By: Donna Quirk, MBA, RD, LD
LMC Clinical Nutrition Manager

Halloween is a fun and festive day for kids of all ages. If you and your family have been making healthier food choices – don’t stop now! Halloween can still be lots of fun without lots of sugar and fat. Fill your Trick-or-Treat basket with:

Individual cereal bars

Trail mix with dried fruit and nuts

Dark Chocolate kisses

Sugar-free gum or herd candy

Goldfish Crackers

Pretzels

Snack packs of raisins

Animal crackers

Fig cookies

Graham crackers

Snack pack pudding or fruit

Individual packets of low-fat microwave popcorn

Or, go the non-food route with:

Stickers

Pencils

Markers

Rub-on tattoos

Small toys

Costume jewelry

Nickels, dimes, or quarters

Anything that Glows!

Even though it’s Halloween, you can continue to build and encourage healthy eating habits and have a fun fall holiday!