- NutritionGeneral Page Tier 3BlogAs technology advances, we continue to search for ways to make life just a little easier. Over the past century, food has been at the center of this mission. While we have gained time and energy as a result of processed foods, we have also gained many health issues such as obesity, diabetes and heart disease. The word “processed” often causes some confusion. Most foods we eat are processed in some way. Apples are cut from trees, ground beef has been ground in a machine and butter is cream separated from milk and churned. However, there is a difference between mechanical processing and chemical processing. If the food contains a single ingredient, with no added chemicals, it is still real food. On the other hand, food that have been chemically processed and made solely from refined ingredients and artificial substances are processed foods. Processed foods are addictive and designed to make you overeat. Studies show that the “reward system” in our brain can sometimes allow us to consume more of our favorite foods than our bodies need. Sugar, salt and fat are the ingredients that make these products highly rewarding, tempting us to go back for more. Below are the four food groups to avoid as much as possible: Deli meat, bacon, hot dogs and sausages. Processed meats have been linked to an increased risk of cancer. Sodas and sweetened beverages. Sugary drinks contain more added sugar than you should consume in a day. Sodas are linked to an increased risk of heart, kidney and liver disease, stroke, diabetes, pancreatic cancer and osteoporosis. Quick meals. Jarred, canned, frozen and microwavable meals often contain too much sugar, sodium and preservatives. They also typically contain too little vegetables and too many refined carbohydrates. Commercially baked goods. Besides sugar and saturated fat content, packaged cookies, cakes and desserts often contain trans fats. So, let’s consider the benefits of shopping at farmers markets to minimize reliance on the grocery store and processed foods. You can taste real flavors. Fruits and vegetables ripen fully in the field and then brought directly to you. No long-distance shipping. No sitting for weeks in storage. No preservatives. They are simply fresh from the farm. You can enjoy seasonal food. Farmers markets allow for variety and perhaps a chance to try new fruits or vegetables including some “ugly produce” that may not look as nice as the produce we are accustomed to, but taste just as good. You can also find produce often not available in the grocery store, such as red carrots, a rainbow of heirloom tomatoes, purple cauliflower and much more. You can learn cooking tips, recipes and meal ideas. Farmers are often passionate cooks with plenty of free advice about how to cook the foods they are selling. READ MORE: 6 reasons to shop at a farmers market Enrich your healthy food options and explore local farmers markets by visiting www.aaedc.org. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- NutritionGeneral Page Tier 3BlogAsparagus is loaded with heart-healthy folate, as well as vitamins A, C and E. It’s also rich in potassium, which can help regulate blood pressure. Select bright green stalks, then trim the ends and stand in a glass of water, covered in plastic, to maintain freshness. Asparagus is delicious raw, steamed, grilled or roasted. Try this simple, low-calorie recipe for delicious flavor. Asparagus with Balsamic Tomatoes INGREDIENTS 1 pound asparagus, trimmed 1 tablespoon olive oil 1 1/2 cups halved grape tomatoes 1/2 teaspoon minced garlic 2 tablespoons balsamic vinegar 1/4 teaspoon salt 3 tablespoons crumbled goat cheese 1/2 teaspoon ground pepper INSTRUCTIONS Cook asparagus in boiling water 2 minutes or until crisp-tender. Drain. Heat olive oil in a large skillet over medium-high heat. Add tomatoes and garlic; cook 5 minutes. Stir in vinegar; cook 3 minutes. Stir in salt. Arrange asparagus on a platter; top with tomato mixture. Sprinkle with cheese and pepper. Yield: 4 servings Author Ann Caldwell is a nutritionist and registered dietitian at Anne Arundel Medical Center. Originally published May 26, 2016. Last updated May 2, 2019.0
- Wellness, NutritionGeneral Page Tier 3BlogMay 5 is Cinco de Mayo, and you might be planning to eat Mexican food to celebrate. But a delicious Mexican meal doesn’t have to be high in fat, calories or salt, says the Academy of Nutrition and Dietetics. Here are some of the Academy’s tips for how to stay healthy on Cinco de Mayo: Include avocados, peppers, tomatoes, mangoes or jicama in your meal. Dip into fresh salsa, and make a dessert with a berry or other fruit base. Skip the sour cream, cheese and other high-fat fare, in favor of tortillas filled with veggies, chicken and beans. Prepare dishes that are grilled, broiled, baked or stir-fried. Skip the fried tortilla shell for a taco salad, and ask for sauces and toppings to be served on the side. Choose soft corn tortillas. Season food with chilies, lime, cilantro and other fresh, natural flavors that don’t overpower with salt. Drink alcohol in moderation on Cinco de Mayo. Opt for a light beer or a margarita on the rocks, and skip the salt on the rim. Ann Caldwell, nutrition coordinator at Luminis Health Anne Arundel Medical Center, says if you choose to indulge in guacamole on Cinco de Mayo, consider portion size. You can also dip veggies, such as thinly sliced cucumbers, cherry tomatoes or celery, instead of chips. Salsa is another healthy alternative, she says. Here’s her recipe for fresh, delicious salsa. Fresh Tomato Salsa for Cinco de Mayo Fresh salsa is easy to make and simply delicious to enjoy! Ingredients 3 ea. Tomatoes, fresh, chopped (3 cups) ½ ea. Red onion, finely chopped 1/3 c. Green pepper, finely chopped 1/3 c. Red pepper, finely chopped 1 ea. Jalapeno pepper, seeded and finely chopped 1 ea. Juice of one lime ½ c. Cilantro, chopped Salt and pepper to taste (Add a pinch to ¼ tsp. of ground cumin for additional flavor) Combine all ingredients together in a large bowl. Season with salt and pepper to taste. Cover and refrigerate for at least one hour or overnight before serving. Originally published May 3, 2017. Last updated May 3, 2021.0
- NutritionGeneral Page Tier 3Blog‘Tis the season for maximizing our produce intake, and farmers markets are an excellent place to start. We know most Americans are not consuming enough fruits and vegetables, and we know taste is the number one motivator for eating them. Farmers market produce tastes better because it is picked ripe when it is at peak freshness, flavor and nutrients. It is the perfect combination of great taste at great prices. Pick Your Shopping Strategy For the clever shopper, there are two strategies to get the best result out of the farmers market. If you want your pick of the most beautiful, magazine-shoot-quality produce imaginable, you will need to arrive before the crowds. If you want deals, however, go ahead and sleep in. Often if you go at the end of the day, you can walk away with tomatoes at a ridiculously cheaper price. Unfortunately the down side to this would be if you wait until the end of the day the tomatoes may not be the prettiest or there might not be any left. If you have a sense of adventure, you can prepare foods based upon whatever deals you can find. Talk With the Farmers Talking with the farmers is a great idea if your goal is to buy organically grown foods. Shopping at a farmers market is a good way to get locally grown foods, but it is not necessarily a guaranteed way to get organic foods. Some farmers say they use organic methods, but choose not to submit to the process required to legally use the term. Some farmers use a mixture of organic and conventional methods. Other farmers make absolutely no claim to being organic, while some are permitted to call themselves “organic” but may not be “certified organic.” You need to ask, “Is your produce locally grown, and are you certified to be an organic farm?” Authors By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them call 443-481-5555. Originally published June 26, 2015. Last updated June 24, 2019.0
- NutritionGeneral Page Tier 3BlogRound up your produce for an easy, delicious side dish that includes a healthy dose of veggies. Grilled Vegetable Platter INGREDIENTS 2 tablespoons olive oil 2 tablespoons orange juice 2 tablespoons honey 4 teaspoons balsamic vinegar 1 teaspoon oregano ½ teaspoon garlic powder Dash of salt and pepper 1 pound fresh asparagus, trimmed 3 small carrots, cut in half lengthwise 1 large sweet red pepper, cut into 1-inch strips 1 medium yellow summer squash, cut into ½-inch slices INSTRUCTIONS In a small bowl, whisk together the first seven ingredients. Place 3 tablespoons of the mixture in a large reusable plastic bag. Add vegetables. Seal bag and mix to coat vegetables. Marinate 1-2 hours at room temperature. Transfer vegetables to a grilling grid. Place grid on grill rack. Grill vegetables, covered over medium heat for 8-12 minutes or until crisp-tender, turning occasionally. Place vegetables on a large serving plate. Drizzle with remaining marinade mixture. Yield: 6 servings Authors By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them call 443-481-5555. Originally published June 15, 2016. Last updated June 10, 2019.0
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