Good afternoon!
It's Merriam talking to you on this beaufitul sunny afternoon. I want to wish all of you moms out there a much deserved "Happy belated Mothers day". We moms have so much going on in our lives...........taking care of our families, community, and all the things that we get involved in, that the one thing that we must remember is to take care of is..........ourselves! We tend to get so caught up in everything, trying to do so much in our day that we forget about taking some time to relax, workout, or just have a little quiet time.
I know that I am "preaching to the choir" if I told you that you NEED to this!!! It is a must though to help keep us sane and make us better parents, co-workers, friends and spouses.
So try to find (even if it is just 10-15 min.) a day to do something that you enjoy. Relax and listen to music, watch your kids play, enjoy dessert, or just that old saying......"stop and smell the roses". You will feel better if you do.
Have a great day!
Monday, May 14, 2012
Thursday, May 3, 2012
Asparagus and Red Potatoes Recipe
Farmers Markets are opening in many locations this weekend. Locally grown asparagus should be easy to find. Garden centers are filling up with fresh herbs like rosemary. I have both of these growing in my yard . The recipe below is a quick, easy and healthy way to incorporate some of these seasonal favorites.
Rosemary Roasted Potatoes and Asparagus
1/2 lb red potatoes, cut into 1" pieces
1/4 cup olive oil
2 tbsp minced fresh rosemary or 2 tsp. dried rosemary, crushed
2 garlic cloves
1 lb. fresh asparagus, trimmed and cut in 2 to 3 inch pieces
1/4 tsp. salt (optional)
1/4 freshly ground pepper
1. In a small bowl, combine the potatoes, 2 Tbsp oil, rosemary and garlic; toss to coat. Transfer to a greased 15x10 in x 1 in baking pan. Roast at 400 for 20 minutes, stirring once.
2. Drizzle asparagus with remaining oil. Add to pan. Roast 15-20 minutes longer
until vegetables are tender, stirring occasionally. Sprinkle with salt and pepper.
From Mary S, RD, LD
Rosemary Roasted Potatoes and Asparagus
1/2 lb red potatoes, cut into 1" pieces
1/4 cup olive oil
2 tbsp minced fresh rosemary or 2 tsp. dried rosemary, crushed
2 garlic cloves
1 lb. fresh asparagus, trimmed and cut in 2 to 3 inch pieces
1/4 tsp. salt (optional)
1/4 freshly ground pepper
1. In a small bowl, combine the potatoes, 2 Tbsp oil, rosemary and garlic; toss to coat. Transfer to a greased 15x10 in x 1 in baking pan. Roast at 400 for 20 minutes, stirring once.
2. Drizzle asparagus with remaining oil. Add to pan. Roast 15-20 minutes longer
until vegetables are tender, stirring occasionally. Sprinkle with salt and pepper.
From Mary S, RD, LD
Asparagus Nutrition
Just one cup of cooked, drained fresh or frozen asparagus provides more than 10% of our daily needs of 8 vitamins and minerals and a smaller amount of 11 other nutrients. One cup serving of this little green spear can provide 74% of our Vitamin C, 61% folate, and 30% Vitamin A. These nutrients have many functions, including antioxidants, immune health, heart health and prevention of neural tube defects in pregnant women. The other plus is all this comes with only 30 calories and provides 3 g. of fiber per serving.
As a dietitian, I am often asked which is the best way to cook vegetables to save nutrients. Water and heat destroy some nutrients. Fat and heat helps the body absorb other nutrients. These differences makes this a hard general questions to answer. This is another reason to keep a variety of types of foods and cooking methods part of your routine.
Water soluble vitamins like C and folate can leach in water so minimizing water used in cooking will save more of this nutrient. Adding a little fat from olive oil or a soft margarine will help absorb the fat soluble vitamins like K and A along with phytochemicals like beta carotene and lutein. For example, heating tomatoes or carrots makes their fat soluble substances easier to absorb. Steaming and stir frying are great options to save your Vitamin C as it limits water. Heat can damage some sensitive nutrients like folate which is often found in leafy greens so you may want to have more raw spinach salads.
If you are not a chef, focus on getting in vegetables in whatever form you are comfortable cooking them as there will still be more nutrients left in any versions than what would have been in a potato chip or French fry.
I have boiled, grilled, baked, and stir fried asparagus. For cooking instructions I would recommend this link:
http://www.asparagus.org/maab/recipes/cooking.html
from Mary S., RD, LD
As a dietitian, I am often asked which is the best way to cook vegetables to save nutrients. Water and heat destroy some nutrients. Fat and heat helps the body absorb other nutrients. These differences makes this a hard general questions to answer. This is another reason to keep a variety of types of foods and cooking methods part of your routine.
Water soluble vitamins like C and folate can leach in water so minimizing water used in cooking will save more of this nutrient. Adding a little fat from olive oil or a soft margarine will help absorb the fat soluble vitamins like K and A along with phytochemicals like beta carotene and lutein. For example, heating tomatoes or carrots makes their fat soluble substances easier to absorb. Steaming and stir frying are great options to save your Vitamin C as it limits water. Heat can damage some sensitive nutrients like folate which is often found in leafy greens so you may want to have more raw spinach salads.
If you are not a chef, focus on getting in vegetables in whatever form you are comfortable cooking them as there will still be more nutrients left in any versions than what would have been in a potato chip or French fry.
I have boiled, grilled, baked, and stir fried asparagus. For cooking instructions I would recommend this link:
http://www.asparagus.org/maab/recipes/cooking.html
from Mary S., RD, LD
Monday, April 30, 2012
Asparagus Pee
Asparagus Pee
It is asparagus season. This is one vegetable which confirms my belief that you can learn to like new foods if you try them. I am a dietitian who grew up with a bad attitude about this vegetable. I believed it was some weed my parents were picking in the ditches of our Wisconsin farm and trying to feed me. Later in life, I adjusted my attitude, tried it and learned I love it. I have started foraging ditches, stores, farmers markets and now my own garden to raise this plant. Fresh asparagus season is now here! This week’s blog will be filled with many pleasant ideas for asparagus but I am going to start with the unpleasant topic of asparagus pee.
Everyone has a stinky odor in their urine about 20 minutes after consuming asparagus but not everyone has the gene to smell it. The odor is normal, safe and the result of sulfur combing with amino acids contained in asparagus.
If you are a reader who has no idea what I am referring to you either lack the gene to interpret this smell produced during the breakdown of asparagus or you are not eating asparagus. If you think your pee does not stink after consuming asparagus maybe you should get a second opinion from a close friend or family member.
If you want to read more about this research I have added several links.
http://www.ehow.com/how-does_4586963_asparagus-urine-smell.htm
http://www.ehow.com/how-does_4586963_asparagus-urine-smell.html
I am curious if my blog readers feel they have the gene to smell asparagus urine. I know I do. Try it and post if you are have the gene!
Mary S.
It is asparagus season. This is one vegetable which confirms my belief that you can learn to like new foods if you try them. I am a dietitian who grew up with a bad attitude about this vegetable. I believed it was some weed my parents were picking in the ditches of our Wisconsin farm and trying to feed me. Later in life, I adjusted my attitude, tried it and learned I love it. I have started foraging ditches, stores, farmers markets and now my own garden to raise this plant. Fresh asparagus season is now here! This week’s blog will be filled with many pleasant ideas for asparagus but I am going to start with the unpleasant topic of asparagus pee.
Everyone has a stinky odor in their urine about 20 minutes after consuming asparagus but not everyone has the gene to smell it. The odor is normal, safe and the result of sulfur combing with amino acids contained in asparagus.
If you are a reader who has no idea what I am referring to you either lack the gene to interpret this smell produced during the breakdown of asparagus or you are not eating asparagus. If you think your pee does not stink after consuming asparagus maybe you should get a second opinion from a close friend or family member.
If you want to read more about this research I have added several links.
http://www.ehow.com/how-does_4586963_asparagus-urine-smell.htm
http://www.ehow.com/how-does_4586963_asparagus-urine-smell.html
I am curious if my blog readers feel they have the gene to smell asparagus urine. I know I do. Try it and post if you are have the gene!
Mary S.
Wednesday, April 11, 2012
Grilling spices
If seasoned salts are your favorite grilling spice consider a make your own no salt alternative. During nutrition education sessions, I still meet people who rely on salt, pepper and maybe a little Lawry’s seasoning salt to flavor just about everything. If you are trying to cut down sodium check labels on your seasoning blends to see if they still contain sodium. Lawry’s has significant amounts of sodium. This traditional favorite supplies 380 mg per ¼ tsp.
The latest Dietary Recommendations for Americans recommends:
Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults
You could get the 25% less sodium version of popular seasonings like Lawrys but this would still be much higher than a make your version that would contain 0 mg.
No sodium seasoning blend recipe:
Mix together equal parts of garlic powder, onion powder, paprika, and ground black pepper
These are all common spices you can find in any grocery store. I would recommend buying the smallest version of spices to use them up while they are still the freshest. Save larger spice bottles to refill and start your own labels for your own blends. This may be how Mrs. Dash got her start!- Mary S. Registered Dietitian
The latest Dietary Recommendations for Americans recommends:
Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults
You could get the 25% less sodium version of popular seasonings like Lawrys but this would still be much higher than a make your version that would contain 0 mg.
No sodium seasoning blend recipe:
Mix together equal parts of garlic powder, onion powder, paprika, and ground black pepper
These are all common spices you can find in any grocery store. I would recommend buying the smallest version of spices to use them up while they are still the freshest. Save larger spice bottles to refill and start your own labels for your own blends. This may be how Mrs. Dash got her start!- Mary S. Registered Dietitian
Monday, April 9, 2012
White Cheese
This is Mary S, the dietitian, who is back from visiting the Wisconsin dairy farm I spent the first 18 years of my life living and eating cheese. I have had many patients tell me they only eat white cheese. If you have been only eating white cheese for heart health you may want to keep reading. White cheese can have just as much of the unhealthy saturated fats and sodium as yellow cheese. Cheese is a good source of many important nutrients and FLAVOR! If you love your cheese and are trying to eat heart healthier buy the sharpest flavors so a small portion will give big flavor.
Compare this data for one ounce of cheese:
Cheddar 110 calories, 9 g. total fat,6 grams saturated fat,170 mg sodium
Monterey Jack 110 calories, 9 g total fat, 6 g. saturated fat, 190 mg sodium
Swiss 110 calories,9 g total fat, 5 g. saturated fat, 50 mg sodium
Provolone 100 calories, 8 g. total fat, 5 g. saturated fat, 248 sodium
Mozzarella 80 calories, 5 g. total fat, 3 g. saturated fat, 180mg saturated fat
Mozzarella is a white cheese that has less saturated fat but it will still not take long to hit the range of 10 to 17 grams of saturated fat usually recommended to treat elevated cholesterol.
Click on the link to read more about cheese: seehttp://www.eatwisconsincheese.com/wisconsin/other_dairy/health_nutrition/nutrient_content.aspx.
Compare this data for one ounce of cheese:
Cheddar 110 calories, 9 g. total fat,6 grams saturated fat,170 mg sodium
Monterey Jack 110 calories, 9 g total fat, 6 g. saturated fat, 190 mg sodium
Swiss 110 calories,9 g total fat, 5 g. saturated fat, 50 mg sodium
Provolone 100 calories, 8 g. total fat, 5 g. saturated fat, 248 sodium
Mozzarella 80 calories, 5 g. total fat, 3 g. saturated fat, 180mg saturated fat
Mozzarella is a white cheese that has less saturated fat but it will still not take long to hit the range of 10 to 17 grams of saturated fat usually recommended to treat elevated cholesterol.
Click on the link to read more about cheese: seehttp://www.eatwisconsincheese.com/wisconsin/other_dairy/health_nutrition/nutrient_content.aspx.
Friday, April 6, 2012
Easter Eggs
What about eggs? This is a frequent question dietitians are asked. A traditional boiled egg will provide 70 calories, 6 grams of protein, 0 sugar grams, 1.5 grams of saturated fat and 211 mg. of cholesterol. One Cadbury cream egg contains 170 calories, 4 grams of saturated fat and 25 grams of sugar. Overall the boiled egg is a better choice for nutrients our body can use. I have met people who are not sure how to boil eggs . If you need help, check out the link below for Mr. Food's easy tips. Pick up the pace of your egg hunt to make sure boiled eggs don’t stay out in room temperature more than 2 hours. They can stay in the refrigerator in their shells for a week.
Leftover boiled eggs can provide a handy source of protein or be added to salads for bonus nutrients. As for the cholesterol issue, if you are making too much of your own cholesterol it is wise to limit cholesterol from food sources. The recommendation for high cholesterol treatment is 2 egg yolks per week. If your body is doing a good job of keeping your cholesterol low then eggs do not need to be restricted.
by Mary S.
http://www.mrfood.com/How-To/How-to-Make-Hard-Boiled-Eggs/ct/1
Leftover boiled eggs can provide a handy source of protein or be added to salads for bonus nutrients. As for the cholesterol issue, if you are making too much of your own cholesterol it is wise to limit cholesterol from food sources. The recommendation for high cholesterol treatment is 2 egg yolks per week. If your body is doing a good job of keeping your cholesterol low then eggs do not need to be restricted.
by Mary S.
http://www.mrfood.com/How-To/How-to-Make-Hard-Boiled-Eggs/ct/1
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