‘Eat Well, Be Well’

Weekly Wisdom – How to translate being more healthy.. Part 3

July 10, 2012
Sherri Meyer, MG Registered Dietitian,

How to Translate: “Eat more fruits & veggies, cut back on salt & sugar, switch to whole grain,
exercise.” Part 3 - Eating out

  • Get salad dressing on the side Salad dressings can add 400-600 calories in a typical restaurant main dish salad.
  • Double the veggies Instead of potatoes, rice or pasta, ask for 2 sides of vegetables or extra salad.  For variety
    check out veggies listed with other entrees on the menu. 

Learning to shop healthy

June 25, 2012
Sherri Meyer, MG Registered Dietitian,

As a mother I want to involve my children in the process of purchasing our foods, learning about money, etc, etc.  However, lately our grocery store trip has become a high powered negotiation of what my boys can and cannot put in our grocery cart.  Angry Birds, Sponge Bob, Star Wars, Super heroes, the list goes on and on.  Somehow food (and non food) is just more appealing when it has a beloved character on it (or any character for that matter).  Now, this is not new information and maybe I am preaching to the choir here, but it is a topic that keeps coming up. 

Take children’s breakfast cereals, one of the biggest sources of sugar and refined carbohydrates in our children's diets.  A recent “Cereal Facts” study from Yale University noted that while cereal companies are making healthier cereals, they are still spending top dollar to promote their unhealthiest products.  On average, children consume 2 servings of breakfast cereal meaning that presweetened cereal consumption can put them at their sugar maximum (20 grams a day) before they even make it out the door. 

I wish in writing this blog I had the answer, but being a dietitian does not give me magical powers and honestly sometimes I just don’t want to fight with my children in the grocery store.  But that doesn’t mean I am going to constantly load my cart with pint sized Oreo’s, M & M’s  and everything else at their hand level during checkout.  So, my “answer” right now is to allow some “treats” as my boys call them, talk to them about food costing money (Oliver says “you mean its not free”) and set a good example by making wise food choices myself (which I often think they don’t pay attention to, but I still try). I combat my grocery store challenges by taking them to the farmer’s market on Saturdays (no media advertisement there) and letting them help me pick out the food.  Oliver had a ball picking out baby squash for us to grill, getting a thrill out of the “twins” that were in the bin.  We have a small garden, which allows the boys to check the “progress” on our tomatoes and maybe someday they will actually take a bite of that juicy fruit!

Weekly Wisdom – How to translate being more healthy.. Part 2

June 20, 2012
Sherri Meyer, MG Registered Dietitian,

How to Translate:  “Eat more fruits & veggies, cut back on salt & sugar, switch to whole grain, exercise”
Part 2

  • Try nuts instead of croutons  Unlike croutons (salty white flour bread) nuts have plant protein & polyunsaturated fat
  • Work out to TV  Do some crunches, push ups, bicep curls, lunges, etc.  Have a treadmill or stationary bike…park it in front of the TV

July recipe: Caprese bites

Makes 24

1pt — local grape tomatoes
4oz — fresh basil leaves
1lb — fresh mozzarella balls
1c — balsamic vinaigrette
  fresh cracked pepper 3" toothpicks or skewers

  1. Wash tomatoes and basil leaves; drain on paper towel
  2. Marinate tomatoes & mozzarella balls in vinaigrette
  3. Assemble bites onto skewers: tomato, folded basil leaf, cheese ball
  4. Garnish with fresh cracked pepper

Good things come to those who wait

June 12, 2012
Sherri Meyer, MG Registered Dietitian,

Good things come to those who wait…for a reason.
I have been patiently waiting for salmon to come into season, specifically sockeye salmon from Alaska (as local as we get here in Lynchburg for wild salmon).
On Saturday my dream was realized when husband procured some delicious wild salmon from Blue Marlin.
This tasty fish doesn’t need much adornment, just simply grill and top with your favorite barbeque sauce (mine comes from Bedford Avenue Meat…keeping it local) and voila…fish heaven.  This “superfood” is high in protein, low in saturated fat, loaded with antioxidants and contains omega 3 fatty acids, which are found in their fish oils. A 3 ounces of cooked salmon contains just 127 calories, 22 grams of protein, and 3.8 grams of fat (.6 saturated).  Wild salmon are caught from cold-water oceans therefore making it nutritionally superior to farmed fish, which may be raised, in less than desirable conditions.  So if you happen to be near Bedford Ave in Lynchburg the next few days you know where to stop…..



Weekly Wisdom – How to translate being more healthy.. Part 1

June 5, 2012
Sherri Meyer, MG Registered Dietitian,

How to Translate: “Eat more fruits & veggies, cut back on salt & sugar, switch to whole grain, exercise.”
Part 1

  • Replace processed meats with no nitrate deli meats (look for no nitrate added, lower sodium or no added salt)
  • Go for a whole grain version of your favorite cereal. Kashi 7 Whole Grain Nuggets instead of Post Grape Nuts, bran flakes instead of corn flakes & Total instead of Product 19.

Healthier breakfast

May 30, 2012
Sherri Meyer, MG Registered Dietitian,

Today as I stood in my kitchen shoveling my dinner down with one hand and holding a baby in the other, I realized that I am not practicing what I "preach."  Mindful eating, no; more like mindless eating.  Like most Americans, my life is busy and meals often become an afterthought simply because I am just so tired.  Yet, I am constantly seeking ways to improve my health, my diet being one of the areas I know I can always improve.   Lack of time is the biggest barrier to making healthy choices and my only solution is better time management.  So I am working on setting small goals to make healthier choices, the first being breakfast.  For some reason if I start my day off  with a mindful breakfast, I am less likely to consume less then healthy options throughout the day.  So, I am taking some inspiration from Eating Well's 15 Minute Breakfast Ideas by starting my day with a good source of protein.

My first choice is eggs.  Some of the nontraditional breakfast options I like are egg and salmon sandwich on whole wheat english muffin, quick breakfast tacos & eggs with black beans.  Adorn with avocado and you now have the perfect breakfast, satiating protein, healthy fat & great taste.  With only a 15 minute requirement, I know I can spare the time to enjoy my breakfast by simply ignoring the requests and cries of my little people & savoring each bite (quickly of course).


Weekly Wisdom – Quick bits.. smart snacks

May 29, 2012
Sherri Meyer, MG Registered Dietitian,

Quick Bits…Smart Snacks… 

  • Hummus & Carrots: This protein & carb combination will help keep you satisfied.
  • Instant Oatmeal: A good source of whole grains & one pack supplies 40 % of your daily needs for iron.
  • Sweet Potatoes: High in carbs, sweet spuds provide long lasting energy.  Microwave a small sweet potato for a simple, easy snack. 

Weekly Wisdom – Build a better cheeseburger

May 21, 2012
Sherri Meyer, MG Registered Dietitian,

Build a better cheeseburger… Grill up a burger with less fat, fewer calories & great taste

  • Beef: Choose 90% lean sirloin. Great mix in’s: garlic (packs antioxidants) & chili powder
  • Hearts of Romaine: Loaded with vitamin C & beta carotene and adds great crunch.
  • Cheese: a sprinkle of extra sharp cheese serves up a good source of calcium (and lots of flavor)
  • Veggie toppings: sliced avocado, fresh salsa-delivering heart healthy fats & antioxidants



June recipe: Layered guacamole with shrimp

Serves 15 - 20

1c — sour cream
1 — can black beans, drained and rinsed
1/2c — fresh corn, cooked
1/2 — pkg taco seasoning mix 4c guacamole
1c — salsa
1c — cheddar cheese, grated 1/2lb cooked shrimp
sliced black olives, green onions, fresh red peppers to garnish

  1. Mix 1/2c sour cream, black beans & corn. Season with S&P
  2. Mix other 1/2c sour cream with taco seasoning mix
  3. In shallow bowl or platter, layer in order: Bean mixture, guacamole, seasoned sour cream, salsa, grated cheese
  4. Top with shrimp
  5. Garnish with: black olives, green onions, red pepper strips

Serve with tortilla chips

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