For people who want the health benefits of gardening but don’t have a big lawn or a lot of spare time to devote to it, raising herbs is an option. With a few pots and some sunshine, you can grow delicious, nutritious spices to add to your favorite dishes.
“Herbs can provide eye appeal, flavor, texture and may add some nutritional value,” said Gayle Jennings, a registered dietitian at Memorial Medical Center. “In addition to adding a variety of tastes to common dishes, herb blends can be an excellent substitute for salt.”
Central Illinois is in the Zone 5 plant hardiness growing region. Before you plant herbs – particularly perennials – make sure they will grow here. Most herbs grown in Illinois will need to be in pots with well-drained soil. Read the rest of this entry »
There’s nothing like enjoying a warm, yummy chocolate chip cookie fresh out of the oven. If you are like so many of us, that is a pleasure we deny ourselves in order to follow a healthy diet, but that doesn’t need to be the case anymore! Try this modified chocolate chip cookie recipe provided by Micca Donohoo, MS, RD, LDN, registered dietician with Memorial Weight Loss & Wellness Center. Read the rest of this entry »
Do you have a family recipe for pumpkin bread that you no longer make because you are following a heart- and diabetes-friendly diet? Kathy Levin, RD, CDE, LDN, registered dietician with Memorial Weight Loss & Wellness Center, shares this modified and healthy version of Aunt Bessie’s Pumpkin Bread. Read the rest of this entry »
Posted by News, Recipes | Posted on 20-11-2013
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Looking for a new way to prepare pork this holiday season? Erin Spenner, MS, RD, LDN, registered dietician with Memorial Weight Loss & Wellness Center, shares this healthful Cranberry Apple Pork Loin recipe. Read the rest of this entry »
Posted by Nutrition, Recipes | Posted on 12-02-2013
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Do you have a sweet spot for the sweet stuff this time of year — or, really, anytime?
Chocolate and Valentine’s Day go together like pumpkin pie on Thanksgiving or champagne on New Year’s. It’s a celebration treat doled out with love, affection – and sweetness.
The latest research suggests dark chocolate is the most beneficial. The magic ingredient in dark chocolate is flavanols — a naturally occurring substance found in plants that boost chocolate’s antioxidant action. These antioxidants help defend our body’s cells against damage caused by free radicals formed through normal body processes, like breathing, or they protect cells from environmental contaminants like cigarette smoke. Read the rest of this entry »
Posted by Nutrition, Recipes | Posted on 31-01-2013
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Are you stuck in a rut and tired of eating the same snacks day after day? Here are some ideas for healthy snacks for 200 calories or less. Read the rest of this entry »
When the winter holidays roll around, sometimes it seems easier to just surrender to all the tasty but calorie-rich foods and drinks.
But whipping up healthier versions of your favorite holiday recipes can be easier than you think, says Kathy Levin, registered dietitian at Memorial Medical Center.
Here are 15 substitutions from the American Heart Association that can help you reduce the calories, sugar, salt and fat from your favorite recipes. Read the rest of this entry »
Fall is finally here, the leaves changed color and pink is everywhere. Yes, pink! October is the official month for National Breast Cancer Awareness. We all know preventing and detecting breast cancer early can help save lives.
“One of the most important actions to prevent any cancer is eating a balanced, healthy diet,” says Christina Rollins, Clinical Dietitian III at Memorial Medical Center and spokesperson for the Illinois Dietetic Association. “And by healthy diet, I don’t mean the usual American fare that is high in processed foods and red meats and low in fruits and vegetables.”
Studies have shown that diets low in red meat and higher in fish, fruits, vegetables, and healthy fats like olive and canola oil may help protect against a number of health conditions, including heart disease and cancer.
Secret Fall Food to Help Protect Against Breast Cancer Read the rest of this entry »
Posted by Nutrition, Recipes | Posted on 05-04-2012
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By Christina Rollins, MS, RD, LDN, Clinical Dietitian III, Memorial Medical Center
Fill your Easter dinner table with healthy items the entire family will enjoy! Start the meal right with savory appetizers like lightened up dips and veggie platters. Substitute fat-free cream cheese instead of the full fat version and offer raw vegetables in place of crackers. Baby carrots, cucumber slices and even green pepper strips pair nicely with dill and ranch dips.
Ready for the main course? Take care to avoid unwanted calories by trimming visible fat off this year’s ham. For turkey lovers, always remove the skin before serving, and try 99-percent fat-free condensed cream of mushroom soup in place of drippings for a rich gravy alternative. Read the rest of this entry »
Thanksgiving is a holiday famous for over-indulgence. The typical holiday meal usually spans several hours and can easily exceed a day’s worth of calories. But by making a few simple substitutions, you can reduce calorie and fat intake while still enjoying traditional favorites. Here’s how:
Appetizers: Try pairing raw vegetables with salsa, or lighten up dip mixes with fat-free sour cream instead of cream cheese or full-fat sour cream. Serve this with a fresh fruit assortment and light vanilla yogurt for dipping to hold off even the hungriest of guests.
Read the rest of this entry »