‘Eat Well, Be Well’

Wednesday Wisdom – March 9

March 09, 2011Meriwether Godsey Wednesday Wisdom Sherri Meyer, MG Registered Dietitian When stressed, reach for foods that soothe your psyche & stomach:
  • Oatmeal: Packed with fiber, oats regulate digestion & guard against dips in blood sugar
  • Yogurt: Contains probiotics which may have beneficial affect on mind-gut connection
  • Fatty Fish: Omega 3 fatty acids can help relieve inflammation linked to stomach woes

Weekly Wisdom – March 2

March 02, 2011
Sherri Meyer, MG Registered Dietitian

DHA, an Omega 3 fat, may lower the risk of periodontitis (inflammation of gums that can lead to bone & tooth loss)

  • DHA is highest in fatty fish like salmon
  • Aim for 2 servings a week, and also lower your risk of heart disease!



 

Wednesday Wisdom – March 2

March 02, 2011
Sherri Meyer, MG Registered Dietitian

DHA, an Omega 3 fat, may lower the risk of periodontitis (inflammation of gums that can lead to bone & tooth loss)

  • DHA is highest in fatty fish like salmon
  • Aim for 2 servings a week, and also lower your risk of heart disease!



 

Dietary Guidelines You Can Digest

February 14, 2011
Sherri Meyer, MG Registered Dietitian 

“The Dietary Guidelines, does anyone care”? This was the title of a recent article referencing the 2010 Dietary Guidelines as simply a regurgitation of “the same old same old” recommendations from our government. Nonetheless, as a nutrition professional, I do care and my job is to (hopefully) get others to care too. Granted the guidelines are not exactly exciting in today’s world of social media, but with about 1/3 of our population being defined as obese & young children falling prey to “adult” diseases we need to take notice. Here's my summary of the basic recommendations:

March Featured Recipe: Carrot & Ginger Soup

12 servings

1/2 T - olive oil or butter
1/4 cup - onion, diced to 1/2”
2 cups - carrot, evenly sliced into thin rounds
1 T - fresh ginger, minced 4 cups vegetable or chicken broth salt & pepper to taste
1/2 tsp orange zest

1. Heat oil or butter over medium heat.
2. Add onion, carrot & ginger.
3. Sauté until vegetables are soft (6-8 minutes).
4. Add remaining ingredients, except orange zest.
5. Bring to a boil; reduce heat, simmer 15 – 20 minutes until carrots are very tender. Add more broth if needed to keep carrots covered.
6. Puree soup in blender or food processor.
7. Add zest just before serving.


 

February Featured Recipe: Wheatberry Salad with Dried Fruit

12 servings

1 cup - uncooked wheat berries
1/2 cup - minced shallots
1/4 cup - cranberry juice
2 T - vegetable oil
3 T - raspberry vinegar
1 T - balsamic vinegar
2 tsp - dijon mustard
1/2 tsp - ea salt & pepper
1/2 cup ea - chopped dried cranberries & cherries & currants
1/2 cup - diced Gouda cheese, (2 oz)
1/3 cup - chopped green onions
1/3 cup - slivered almonds, toasted

1. Cook wheat berries according to package instructions then drain and rinse with cold water.
2. Combine shallots and next 6 ingredients in a large bowl.
3. Toss wheat berries, dried fruit, and remaining ingredients with vinaigrette.
4. Chill at least 4 hours or overnight.

*Notes: Make this salad in advance so the flavors have time
to mellow. This salad is high in fiber, flavorful, filling and
easy to pack.

Heart Healthy Diets are not About Cereals

January 31, 2011
Sherri Meyer, MG Registered Dietitian

"Did you know that in just 6 weeks Honey Nut Cheerios can reduce bad cholesterol by an average of 4 percent?”  This is a commercial that I usually see at least once a day and each time it airs I cringe.  Really, does the average consumer believe that eating Honey Nut Cheerios will lower your cholesterol?

January Featured Recipe: Curried Hoppin' John Soup

Warm up to this month's featured recipe!

1 1/4 cup - dried black-eyed peas (or 6 cups canned)
5 - bacon slices or turkey bacon 1 - medium onion
2 - celery ribs
1/4 tsp - cayenne
1/2 tsp - curry powder
1/2 tsp - ground cumin
1/4 tsp - dried hot red pepper flakes
6 cups - chicken or veggie broth
3 T - chopped fresh cilantro

1. If using dried black-eyed peas, soak them in hot water for 30-40 minutes.  Drain peas well.  If using canned beans, drain and rinse them well.
2. Coarsely chop bacon; finely chop onion & celery.
3. In 5 qt. kettle, cook bacon over medium heat, about 10 minutes.
4. Add onion, celery, spices; cook & stir 5 minutes.
5. Add peas and broth; simmer, uncovered, until peas are tender, about 20 minutes for canned, closer to 45 minutes for dried peas.
6. Season soup with salt & pepper.
7. In a blender puree 2 cups soup until smooth.
8. Stir puree and cilantro into soup remaining in kettle.

RD or Nutritionist: What's in a Name?

January 04, 2011
Sherri Meyer, MG Registered Dietitian

Happy New Year!  Tis the season for new resolutions. If you happen to turn on any news show, you will likely hear a nutrition “professional” dispensing advice about your health for the New Year.  As a nutrition professional, it is easy for me to dismiss claims that are not backed by science, but for the general population all this conflicting advice only adds to the confusion.

Kick The Cookies Up a Notch

December 07, 2010
Sherri Meyer, MG Registered Dietitian

I initially thought I would write about “holiday nutrition survival tips” however, Leslie beat me to it in Lighting Up The Season!  Given that it’s also the season to be somewhat indulgent, my topic shifted to baking.
 
I love making cookies and what better excuse to bake some than Christmas?!  This past Sunday I had the opportunity to decorate cookies till my heart was content at Sweet Violet Cake Company (formerly Culina).  I attended the Holiday Cooking & Decorating Workshop, and though I was clearly out of my league, it inspired me to take my holiday baking to a new level.  In fact, I informed my husband that our annual cookie decorating activity is going to be kicked up a notch this year.   One of my favorite holiday traditions is spending an evening decorating sugar cookies with my husband. In the past it has involved bowls of colored frosting, butter knives and toothpicks.  This year it will include pastry bags (!), edible glitter, squeeze bottles and of course a cup of hot cocoa!  I’m thinking they’d look perfect on this cool (southern style!) farmbasket cookie plate.
For a great cookie base, try Cece’s Cookies…yum.
 

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