Author Archive for: ‘smeyer’

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

 

April recipe: Spring Veggie Rolls

Makes 12

1/3 — head green cabbage, cored & chopped into thin strips
1/2 c —
snow peas, sliced into thin strips
3/4 c —
shiitake mushrooms, stems removed, sliced thin
3 —
each scallions, chopped
2 —
carrots, grated
2T —
soy sauce
1T —
sesame oil
1 —
bunch fresh mint
rice paper skins*
water

  1. Combine all ingredients (except wrappers & water), stir to coat
  2. Submerge wrappers in water, one at time, until just pliable
  3. Place 2 to 3T filling in each wrapper.
  4. Place three mint leaves on top & wrap spring rolls, tuck sides as roll

Serve with dipping sauces (spicy peanut sauce, soy dipping sauce)

*Available in Asian sections

Weekly Wisdom – 3 (surprising) ways… to protect your heart

March 5, 2012
Sherri Meyer, MG Registered Dietitian,

3 (surprising) ways… to protect your heart

  • Get your teeth cleaned….People who have regular dental cleanings have lower rates of heart disease.
  • Drink less sugar…independent of obesity, women who drink 2 or more sugar beverages a day had higher levels of unhealthy blood fats & unhealthy belly fat.
  • Keep Vitamin D in check-low Vitamin D is linked with heart disease.

Get your plate in shape

March 5, 2012
Sherri Meyer, MG Registered Dietitian,

March is National Nutrition Month and the theme is “Get your Plate in Shape.”
Here are few things you can do this month to get your plate in shape:

  1. Load your plate with naturally healthy foods such a whole grains, fruits & vegetables.  Beware of foods that sound healthy but truly aren’t.  Labels that state “low-fat,” “gluten-free,” or “all-natural” may not be healthy.  Many are loaded with added sugars or saturated fat.  Look at the Nutrition Facts panel and ingredient lists before buying foods today.
  2. Go  for the grain…whole grain that is. Choose 100% whole grain breads, brown rice, barley, oats and other whole grain foods in place of refined choices.
  3. Start your day out right.  Choose a nutritious breakfast like eggs, hot or cold cereal with fruit or whole grain toast with nut butter.  Breakfasts that provide protein and/or fiber will help keep you fuller longer.
  4. Think about what you drink. Sugary beverages are the number one source of added sugars in our diet.   Stick to water, coffee, tea and fat-free or low-fat milk for your beverages.
  5. Spend at least 15 minutes outside when possible.  Go for a refreshing walk. Exercising outside helps improve mood and will help temper your stress hormones so that you’re less likely to suffer from anxiety-induced hunger.

 

 
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