Five Healthy Green Foods to Eat on St. Patrick’s Day

When you think about the upcoming St. Patrick’s Day, you think about all things green. However, you don’t necessarily think of green food. Most people want to eat traditional Irish food like corned beef, potatoes, Irish stew and soda bread. These aren’t the healthiest of foods, and when you throw in a few pints of Guinness beer, you definitely have a calorie-packed celebration!

But there are many healthy green foods that you can eat on St. Patrick’s Day that won’t disrupt your diet or cause you to pack on the pounds.

Sinai Hospital Clinical Dietician Kelly Bliss, RD, LDN, says that dark green vegetables are "loaded with important vitamins and minerals that can reduce the risk of chronic disease, protect against development of cancer, decrease bone loss and are linked with healthy levels of blood pressure."

"Over the course of a week men and women should aim to consume three servings of dark green vegetables," Bliss says. "On a daily basis try to incorporate vegetables from all colors of the rainbow.”

Here are five green foods that you can eat to celebrate the luck of the Irish:

1. Asparagus

Did you know that asparagus is from the same vegetable family as onions and garlic? It’s true, and luckily it doesn’t smell as bad. Asparagus is jam-packed with vitamins A, B, C and K and is loaded with calcium and fiber.

Health Benefits: Rids your body of excess water and prevents birth defects in pregnant women.

Recipe: Baked Asparagus with Balsamic Butter Sauce

Asparagus with Ginger Video:


2. Broccoli

Broccoli is a member of the cabbage family (and cousin to the cauliflower). It’s a great source of vitamins A and C, as well zinc, calcium and iron.

Health Benefits: Contains phytonutrients that help reduce cancer-related genes.

Recipe: Roasted Garlic Lemon Broccoli

Cream of Broccoli Soup Video:

3. Arugula

Arugula is an easy-to-grow salad green that has a peppery taste. It contains vitamins A and C, as well as folic acid, which helps form genetic material in the body.

Health Benefits: Helps prevent cardiovascular disease, heart attacks and stroke.

Recipe: Pesto with Arugula

Fresh and Easy Arugula Salad Video:

4. Cucumbers

Cucumbers are edible fruit that are composed of 90 percent water. They are a great source of vitamins A and C, potassium and calcium.

Health Benefits: Regulates blood pressure, helps construct connective tissue, promotes hair growth and helps heal sunburns.

Recipe: Japanese Cucumber Salad

Cool as a Cucumber Soup Video:

5. Spinach

Spinach was the No. 1 food of choice for Popeye, and here’s the reason why: It contains vitamins A, B2, B6 and C, as well as iron, zinc, protein, potassium and fiber.

Health Benefits: Promotes a healthy cardiovascular system, lowers blood pressure and protects against eye diseases.

Recipe: Wilted Spinach with Cherries and Goat Cheese

Garlic Sautéed Spinach Video:


You can have fun on St. Patrick’s Day without sacrificing your health, so how about trying one of these green foods to get the party started!

-Trish Smith

Kicking Off National Nutrition Month

By Anitra Zaske, RD, LDN, CNSC, Clinical Dietitian, Sinai Hospital

The American Dietetic Association has declared March as National Nutrition Month®. The theme is “Eat Right with Color." What does that statement mean to you? If you painted a picture of your weekly diet, how many colors would your picture have? Are French fries your favorite vegetable?

Throughout the month of March, the Food and Nutrition departments at LifeBridge Health are hoping to color your minds, plates and palettes as we explore what it means to “Eat Right with Color."

The following activities will be happening next month at LifeBridge Health!

• Food Drive - ARAMARK and the Maryland Food Bank have teamed up to collect non-perishable food items for donation.
  

• Healthy Recipe Contest - submitted recipes will be combined into an environmentally friendly E-Cookbook to share with LifeBridge Health friends and family!

• Employee Kids Coloring Contest, Ages 13 and under (Sinai and Northwest) – get your families involved and teach your children the importance of eating right with color! Completed pictures will be on display at both Sinai and Northwest hospitals.

• Nutrition Trivia – Answer the trivia questions presented and enter your name in a raffle for a FREE COOKBOOK!

• Weekly Information Booths – Stop by and ask your registered dietitians any nutrition questions you may have, and enter your name in our FREE raffle! Pick up some new, healthy recipes to try at home!

There will also be featured entrées and healthy selections in the retail cafeterias and employees will receive "Tips of the Week" in AllUser emails with recipes and information on the health benefits of eating a variety of fruits, vegetables, lean proteins, and whole grains!

Also, Wednesday, March 9 is Registered Dietitian Day. Don’t forget to wish the registered dietitians you know or work with a Happy RD Day!

Staying Healthy in Winter Weather

by Emilie Hunt, RD, LDN, Clinical Dietitian
Sinai Hospital of Baltimore

Every time you listen to the radio, turn on the TV or surf the web, there seems to be another snowstorm brewing. Snow days give us an excuse to skip our workout and cozy up on the couch with a cup of hot chocolate.

But whether it's rain, sleet or snow, the USDA recommends all Americans get at least 30 minutes of physical activity daily to maintain weight or 60 minutes if you are trying to lose weight. With children stuck inside, parents may wonder what they can do to keep their family active. In addition, our New Year’s resolutions to eat healthy are often forgotten during the pre-blizzard trips to the store.

Here are a couple of ideas to help keep your family fit and eating healthy through the winter weather.

Exercise away the winter blues:

• Encourage kids to play outside- and join them. Building a snow man or pulling a sled can shed those winter pounds.
• Shovel your sidewalk or driveway- and offer to help your neighbor! An hour of shoveling snow can burn up to 400 calories.
• Try walking at your local mall. Did you know that the lower level of the Owings Mills Mall is one half of a mile?

Fill up on these healthy and hearty winter meal tips:

• Soups are a great way to get your kids to eat veggies- try a broth based soup packed with fun-shaped noodles and a bag of frozen mixed vegetables. Serve with whole grain crackers.
• Make your own pizza! Keep whole wheat pizza crust in the freezer and get creative with your toppings. Use low-fat lunch meat and a variety of veggies that you already have on hand as toppings.
• Craving hot chocolate? Try No Sugar-Added Hot Chocolate with Added Calcium. The added calcium provides as much calcium as a glass of milk!

To learn more about Sinai Hospital, call 410-601-WELL (9355).

How to Turn Your Holiday Choices into Healthy Holiday Favorites

By Lindsay Martin, M.S, R.D, LDN, Registered Dietician, Northwest Hospital

Whether your weakness is the loaded green bean casserole, pecan pie or rum-spiked eggnog, the holiday season is packed with one belly-busting temptation after another. Studies show the average person consumes an extra 600 calories a day between Thanksgiving and New Year's, which translates to approximately six pounds of excess weight.

While everyone's entitled to a little indulgence, especially around the holiday season, there's a fine line between festive and fattening. Fortunately, making simple food swaps helps keep the pounds down without sacrificing the holiday spirit. You don't have to diet. You don't have to deprive yourself. These are a few favorites I’ve found can be more satisfying throughout the holidays, especially when you don’t have guilt over your head as you make the better choices.

When headed to a party, master the buffet by using a small plate. Be mindful of what you drink. The average American consumes about 450 liquid calories a day. Try protein-based snacks, like jumbo shrimp, or cheese (swiss or mozzarella are your better cheese choices), which will make you feel full longer than carb-loaded breads will.

One of the most frequent questions I hear is, “what is the healthier alcoholic drink to choose?" For the fewest calories per drink, choose light beer or wine. Light or low-carb beers are available with as few as 70 calories, but a typical beer or glass of wine generally contains between 100 and 150 calories. Remember, too, that the size of the glass and serving makes a big difference. A single 'glass' of wine may actually be two servings, so try to measure keep your wine glass consistent with 4 oz. Below are some other popular alternatives when imbibing:

Worst cocktail:
Gin and tonic (8 ounces)
240 calories
22 g sugars

Alternative Drink:
Champagne
100 calories
5 g sugars

The sad truth is that light-tasting tonic water contains as much sugar as two glazed doughnuts, making it nothing more than a glorified soda. Champagne is just as bubbly but contains only one-fourth of the sugar and half the calories.

Dip
Worst dip:
Spinach and artichoke dip
300 calories
19 g fat

Alternative:
Salsa (1/4 cup)
10 calories
0 g fat

The wrong dip can transform healthy veggies and a whole grain pita into vessels for fat and hundreds of extra calories of which is unnecessary. Avoid creamy, cheesy dips at all costs and stick to the tomato-based salsas and bruschetta, which are low-calorie and offer a healthy serving of vegetables to boot.

Side Dishes

Worst side:
Baked potato with butter and sour cream
400 calories
14 g fat (6 g saturated)

Alternative:
Roasted red potatoes (1/2 cup)
100 calories
5 g fat (1 g saturated)

The difference here is in the toppings. Add bacon and cheese to the mix, and add an extra 150 calories. Another smart sides rule: Not all salads are paragons of virtue. Greens with croutons and Italian dressing pack in 140 more calories than a serving of peas with pearl onions.

Hot Drinks
Worst hot drink:
White chocolate mocha (20 ounces)
660 calories
22 g fat (15 g saturated)
95 g sugars

Alternative:
Café au lait with peppermint syrup (20 ounces)
150 calories
5 g fat (3.5 g saturated)
17 g sugars

Sugary coffee concoctions are a holiday shopping staple, but the wrong one could deliver more calories than a greasy burger at your local fast food joint! Avoid mochas, lattes and cappuccinos and order a café au lait with a spurt of flavored syrup instead.

Desserts
Worst dessert:
Pecan pie à la mode
810 calories
65 g fat
55 g sugars

Alternative
Chocolate fondue
340 calories
10 g fat
28 g sugars

In the wide world of holiday pies, nothing is worse than a slice of pecan. Blame the filling, which is sickly-sweet sludge of corn syrup and sugar. Fondue, in comparison, is a fun and relatively healthy way to splurge after a big meal. Angel food cake makes an ideal dipper: light, low in calories and virtually fat-free. Fruit is even better, try dipping some apples, pineapple, strawberries or even bananas.

The bottom line is, no one wants to start 2011 with six extra pounds. Some simple food swaps will make holiday weight gain a thing of the past.

Hearty Harvest Ideas for the Fall Season

by Lindsay A. Martin MS, RD, LDN, Northwest Hospital

As the fall weather sneaks in, the leaves fall and the holidays roll in, there are so many harvesting fruits and vegetables to help jazz up the dinner plate to perfection. The fall menus are packed with hearty flavors and beautiful colors of butternut squash, sweet potatoes, pumpkin and yams. One source - the Baltimore Farmer's Market, which you can see and read about in this morning's Baltimore Sun.

There are so many ways to incorporate these seasonal vegetables into your own recipes or even try new recipes. Some suggestions:

• Mash steamed butternut squash and sweet potatoes together and flavor with ground ginger and cinnamon.
• Bake butternut squash with peeled apples and top with a sprinkle of brown sugar.
• Mash sweet potatoes with a dash of orange juice and top with orange zest.
• Bake roasted sweet potatoes as a side dish.
• Add butternut squash cubes to stews or vegetable soups.
• Jazz up your favorite potato salad by swapping the white potatoes with sweet potatoes.

Finally, pumpkin pie, or a good recipe for pumpkin bread are always favorites in my household.
Most deep orange or yellow colored vegetables like squash, sweet potatoes and yams are filled with vitamins A, C and also high in fiber. Vitamin A helps to keep eyes and skin healthy and helps protect against infections. Vitamin C has the benefit to provide antioxidant protection and helps with immune function. And finally, fiber helps to reduce cholesterol levels, lower risk of heart disease and help with bowel mobility.

Experts recommend at least five servings of fruits and vegetables a day as part of a healthy and balanced diet. Try adding a variety of colors to your diet, and why not try switching up some of your traditional recipes to make the most of your harvesting season?

For more information about Northwest Hospital, call 410-601-WELL (9355).

Celebrate Registered Dietitican Day

By Jamie Strauss R.D., L.D.N.
Clinical Dietitian, Food and Nutrition Services, Sinai Hospital

Today health care and community organizations across the United States are celebrating the annual Registered Dietitian Day.

Registered Dietitian Day was created by the American Dietetic Association to increase the awareness of registered dietitians (RDs) as the critical providers of food and nutrition services. Today is the great day to reflect on how RDs, including those at LifeBridge Health, help people enjoy healthy lives.

Registered Dietitian Day and National Nutrition Month promote the ADA and registered dietitians. RDs educate the public and media as they provide valuable and credible information on food and nutrition.

Registered dietitians:

• are food and nutrition experts who provide a scientific basis for a health lifestyle.
  
• have degrees in nutrition, dietetics, public health or a related field from accredited colleges and universities. They have completed an internship and passed an examination.
• work in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research, and private practice.
• use their nutrition expertise to help individuals make positive lifestyle changes and are advocates for advancing nutrition knowledge.
  

Don’t forget to wish the registered dietitians in your facility a Happy RD Day!