Author Archive for: ‘smeyer’

May recipe: Mini BLT's

Makes 32 bites

8 slices bacon
8 slices bread
3T basil mayo
32 slices ripe roma tomatoes (or grape tomato 1/2)
32 small pieces arugula

  1. Cook bacon, cut into 1 1/2" pieces
  2. Cut crust from bread
  3. Cut bread into 4 pieces: triangles, squares or rounds
  4. Brush bread w/ melted butter or olive oil
  5. Toast at 350° until golden brown, about 8 minutes
  6. Top with: 1/4t mayo; arugula, bacon piece & tomato slice

Basil Mayo:
1/3c good quality mayonnaise
1T heaping, chopped fresh basil 1/3t each red wine vinegar, fresh lemon juice, minced garlic, sea salt pinch black pepper & splash Tabasco sauce

Weekly Wisdom – What's in store

April 30, 2012
Sherri Meyer, MG Registered Dietitian,

What’s in store…Use these tips to shop for the healthiest convenience foods

  • Go whole: the first ingredients in packaged bread products should be “whole wheat” not “wheat flour”
  • Stay pure: ideally the only ingredient in frozen produce should be the fruits or vegetables, no added sauces
  • Hold the salt: look for “low in sodium” label, which means a products has 140mg or fewer per serving

Weekly Wisdom – Spring power salad

April 23, 2012
Sherri Meyer, MG Registered Dietitian,

Spring Power Salad…Use these nutrition “superstars” to build a healthy, heart salad.

  • Pine Nuts: contain fatty acids that help you feel full
  • Cucumber: keeps you hydrated & provides fiber
  • Salmon: gives you protein, Vitamin D & Omega 3’s.
  • Romaine: adds a hint of Vitamin A.
  • Orange: juicy and provides Vitamin C
  • Buttermilk: boosts calcium & adds tangy flavor

Weekly Wisdom – Want to improve the quality of your sleep?

April 16, 2012
Sherri Meyer, MG Registered Dietitian,

Want to improve the quality of your sleep?exercise regularly!

  • At least 150 minutes of moderate exercise or 90 minutes of vigorous exercise a week may result in fewer
    sleep woes
  • People who exercise were less likely to have trouble
    falling asleep, wake up too early, & experience less
    sleepiness during the day
  • Aim for a minimum of 20 minutes of exercise daily
 

Being sustainable

April 16, 2012
Sherri Meyer, MG Registered Dietitian,

Looking for inspiration for an earth week blog, I mentally evaluated my environmental habits.  Unfortunately they are nothing to inspire a “being sustainable” post.  Hmm, lets see, I still use disposable Keurig pods to make my coffee, my children are classic foods wasters (it seems the less I put on their plate, the less they eat), I have 2 children in disposable diapers & the only yogurt I can get my 2 year old to eat comes in individual disposable containers. As I evaluate my behaviors I realize most of them are a result of convenience…quick coffee, easy diaper disposal and avoidance of  a “food fight” with my stubborn 2 year old. So, what is an “environmentalist wanna be” to do?!  Well, rather than focusing on what I don’t do, I made another mental list of what environmentally responsible behaviors I do engage in.  I recycle all my paper products, newspaper, plastic & glass & I bring my own reusable bags when I shop. I buy glass bottles of milk and return them to the store, I shop at the farmer’s market, have a small garden & buy local whenever I can.  As I write this I realize even small contributions make a difference. If we all “do our part” as they say, aren’t we working together to save the planet?  I will never live fully “green”, but I can continue to make my best effort and just take comfort in knowing my boys won’t be in diapers forever.  In this new spring season I endeavor to work on my environmental deficiencies.

 

Weekly Wisdom – Why eggs

April 10, 2012
Sherri Meyer, MG Registered Dietitian,

Why eggs…are actually good for you

  • Recent research suggests the cholesterol in foods only makes a small contribution to our blood cholesterol
  • Studies don’t show an association between heart disease and eating eggs
  • Eggs contain an impressive nutritional punch….Vitamin D, B vitamins, & 6 grams of protein
  • A whole egg or 2 a day is not a problem for the majority of people.  Replace your morning sugary muffin or sugary cereal & reap the nutritional benefits.

Weekly Wisdom – Decoding “healthy” bread labels

April 3, 2012
Sherri Meyer, MG Registered Dietitian,

Decoding “healthy” bread labels

  • 100 % Whole Wheat - whole indicates the wheat’s heart healthy, high fiber bran & germ haven’t been removed.
  • Multigrain/9-grain/12-grain - simply means your slice has several grains in it.  Some or all may be refined (i.e. bran & germ are removed).  Make sure the first ingredient listed is whole.
  • Wheat Bread - This is a deceptive label as all bread is made from wheat.  Be sure the ingredient states
    whole wheat, not simply wheat. 
 

Weekly Wisdom – Boost your brainpower (part 2)

March 19, 2012
Sherri Meyer, MG Registered Dietitian,

Boost your brainpower… part 2 

  • Get more Omega 3’s… primarily from fish and seafood or supplements, Omega 3’s are known to be important for maintaining brain function
  • Watch your weight & waist... there is a relationship between being overweight & decline in brain function and memory loss.  Most studies point to excess body fat in the belly.
  • Keep moving... adults who remain active are less likely to develop dementia & retain better memory. 
 

Kick the can, drop the pop

March 19, 2012
Sherri Meyer, MG Registered Dietitian,

Sugary drinks are associated with an increased risk of coronary heart disease according to a recent study conducted in men
http://bit.ly/wPT8Yx Even a moderate amount of sugar beverage intake-about 1 can of soda everyday, is associated with a 2 % increased risk of heart disease.
 
The cause of this increased risk could be inflammation inside the body.  Intake of sugary beverages was associated with increased triglycerides (blood fat), decreased HDL cholesterol (“good cholesterol”) as well as other elevated inflammatory markers that increases a persons risk for heart disease as well as diabetes.
 
High fructose corn syrup, the major component of sugar-sweetened beverages is cheap & readily available.  While the findings of this study should come as no surprise, this is the first report that increased consumption of sugary beverages is associated directly with increased heart disease.
 
The best thing to drink…water, coffee or tea (unsweetened).  Fruit juice is not a good alternative due to the high amount of sugar, however, when diluted with water it is a better choice than a can of sugary soda.
 
Kick the Can

 

Weekly Wisdom – Boost your brainpower (part 1)

March 14, 2012
Sherri Meyer, MG Registered Dietitian,

Boost your brainpower… part 1

  • Eat a Mediterranean diet...rich in fish, veggies, beans, fruits, whole grains & unsaturated fats; also low in dairy products, meat, and saturated fats; & a moderate amount of alcohol
  • Don’t overindulge…individuals who eat the most calories & weigh more are at higher risk for experiencing mental declines
  • Up your antioxidants… thought to help with memory too. Richest food sources include nuts, herbs and spices, fruits, vegetables, coffee and tea

 
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