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Non-Alcoholic Drink Options for Moms-to-Be

Posted by | Posted in Family Maternity Suites, Nutrition, Recipes, Women | Posted on 30-12-2016

nonalcolohic drink optionRinging in the New Year often means responsibly enjoying a few adult beverages. Expecting mothers don’t have to feel left out—it just takes a little creativity to incorporate some healthy, alcohol-free options into your party planning.

“It can be tough this time of year for soon-to-be moms to feel totally included, especially at New Year’s celebrations,” said Shari Hickey, nurse manager for Memorial Medical Center’s Family Maternity Suites. “When you’re planning a non-alcoholic option, just be sure to consider the amount of sugar in the mixers. This is especially important if the pregnant woman has gestational diabetes.” Read the rest of this entry »

The Power of Protein

Posted by | Posted in Expert Tips, Nutrition, Recipes | Posted on 11-10-2016

Family-Grilling-FallFall weather means being outdoors with your family and friends, playing in the yard, and often grilling burgers, brats and hot dogs. How often do you add variety to your grilling? Do you consider the nutrition content?

Foods in the meat, poultry and fish group provide nutrients that are vital for health and maintenance of your body. Proteins function as building blocks for bones, muscles, cartilage, skin and blood. They are also building blocks for enzymes, hormones and vitamins. However, according to the USDA’s, choosing foods from this group that are high in saturated fat and cholesterol may have health implications. Diets high in saturated fat raise “bad” cholesterol levels, or LDL, which results in an increased risk for coronary heart disease. The calorie content of fat is higher than that of proteins or carbohydrates, therefore high-fat diets lead to excess calorie intake as well. Read the rest of this entry »

Health Benefits of Quinoa

Posted by | Posted in Memorial Center for Healthy Families, Nutrition, Weight Loss and Wellness | Posted on 29-07-2016

QuinoaQuinoa (pronounced KEEN-WAH) is one of the latest superfoods and has quickly become a very trendy addition to foods commonly served in households and restaurants across America.

Quinoa is the edible seed of the goosefoot plant, exclusively grown in South America. It is a natural gluten-free alternative that is packed with iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. Though quinoa is a seed, it is still considered a whole grain and can help reduce the risk of cardiovascular disease, Type 2 diabetes, high blood pressure, colon cancer and obesity. Quinoa is also non-GMO and usually grown organically. Read the rest of this entry »

Kid-Friendly Recipes for Fourth of July Traveling

Posted by | Posted in Memorial Medical Center, Nutrition, Parents, Pediatrics, Summer, Videos | Posted on 28-06-2016

Kid-Friendly SnacksMost of us have been there. You have hours ahead of you on the road and from the backseat all you can hear is, “Are we there yet?” This year, instead of loading the kids up on packaged snacks with enough sugar to keep them bouncing out of their seats, try these wholesome, homemade and cost-friendly snacks presented by Memorial Food and Nutrition. While we can’t promise a peaceful car ride, we can guarantee happy stomachs. As many of us know, that’s half the battle! See what our own taste-testers had to say, too. Read the rest of this entry »

Kale: What’s Old is New Again

Posted by | Posted in Expert Tips, Nutrition | Posted on 22-06-2016

Kale, or Brassica oleracea, is closely related to other cabbage family vegetables including broccoli, Brussels sprouts, collard green, cauliflower and kohlrabi to name a few. In a family of super foods, kale stands out not only in nutrient density, but in its productivity in the home garden and versatility in the kitchen. An excellent source of Vitamins A, C and K, kale also provides fiber, potassium, calcium, iron, and an array of trace minerals. It is especially rich in phytonutrients, plant compounds that may help protect cells from damage and may help prevent cardiovascular disease and certain types of cancers when consumed as part of a healthy diet. Read the rest of this entry »

Regular Meals Help Teens Succeed

Posted by | Posted in Memorial Center for Healthy Families, Memorial Medical Center, Nutrition, Pediatrics, Weight Loss and Wellness | Posted on 22-03-2016

Dinner and chatting

When kids are young, it can be less complicated to plan for and enjoy family meals. As they grow into teenagers, it can be easy to let family meals fall by the wayside. However, meals together generally mean better quality food to help them grow and develop and teaches them to prepare food and appropriately feed themselves when they move out of the family home. Read the rest of this entry »

Use Seasonings to Savor the Flavor

Posted by | Posted in Expert Tips, Nutrition | Posted on 07-03-2016

Herbs-and-SpicesMarch is National Nutrition Month, so why not experiment a little with herbs and spices in your kitchen?  Not only are herbs and spices excellent for enhancing the flavor of food without additional salt or sugar, they also can provide other health benefits.

The use of herbs, which typically come from the leaves of plants, has been traced back to the B.C. era. Spices, which come from the bark, fruit, stems, roots, buds, berries or seeds of plants, started to have common use around the second century A.D.

Centuries ago, people thought that herbs and spices had certain properties that benefited health, and scientists have uncovered that they were probably right. Some have germ-killing properties, some act as antioxidants and some may even help prevent or decrease the spread of cancer. Read the rest of this entry »

Survival Guide for Picnics and BBQs

Posted by | Posted in Expert Tips, Nutrition, Recipes, Weight Loss and Wellness | Posted on 03-07-2015


Summertime celebrations often have us gathering around the grill, which can wreak havoc on our plans for healthy eating. We go to these events with the best intentions, only to leave feeling as though we’ve failed, or worse—our entire healthy-eating plan fell to the wayside.

“With a little bit of planning and strategy, healthy eating will not be as challenging at your next celebration. You will leave feeling satisfied, not starving for more,” says Erin Walker, a registered dietitian at the Memorial Weight Loss & Wellness Center.

Walker recommends these tactics to help you stay on track: Read the rest of this entry »

Guilt Free Grilling Tips

Posted by | Posted in Expert Tips, Nutrition, Recipes | Posted on 22-04-2015

Grilled-FoodWarmer weather means more time spent out in the great outdoors. Why not take your cooking outside as well? Farmers markets are abound with fresh and seasonal options to add flavor to your food without adding inches to your waistline. Follow the tips below to make your grilling season effortless, flavorful, and enjoyable. Read the rest of this entry »

Thinking Green This Month? Kale Earns Its Spot as an MMC Super Food

Posted by | Posted in Nutrition, Weight Loss and Wellness | Posted on 13-03-2015

Kale-SaladMove over French fries! “Go Green” has a whole new meaning in the Memorial Medical Center cafeteria as a kale-based super salad has emerged as the most requested recipe from employees since Memorial implemented its Green Light, Choose Right menu. See the recipe below.

“I’ve received so many compliments on our kale salad,” said Christina Rollins, registered dietitian nutritionist and director of Memorial’s Food and Nutrition Services. “Customers seem to really enjoy the flavor and often choose it instead of, or in addition to, a fresh garden salad.”

Kale is an increasing popular green leafy vegetable similar to spinach. According to the Academy of Nutrition and Dietetics, kale is rich in antioxidants, an excellent source of vitamins K, A and C, and is a good source of fiber.

MMC Super Food Salad

Yields 12 servings


6 cups kale, coarsely chopped

1 cup blueberries, fresh or frozen

¼ cup red onion, diced

1½ cups carrots, shredded or diced

3 ounces edamame, shelled

¾ cup dried cranberries

1½ cup grape tomatoes, halved

¾ cup cranberry vinaigrette

Cranberry Vinaigrette Dressing

Yields 3 cups


1½ cup + 2 tbs Ocean Spray diet cranberry juice

2 Tbsp red wine vinegar

1 Tbsp basalmic vinegar

2 Tbsp Dijon mustard

¾ cup extra-virgin olive oil

¼ tsp salt

¼ tsp black pepper


Combine juice, vinegars and mustard in blender. Pulse to mix. With blender running, slowly stream in olive oil. Season with salt and pepper.

Cook and cool edamame according to package directions. Rinse kale and remove leaves from ribs, chopping leaves into bite-sized pieces. In a large bowl, combine the kale and the vinaigrette and massage gently. Add the rest of the ingredients and toss to mix.

Nutritional info per 4-ounce serving: 100 calories; 4.5 grams fat; 8.75 grams sugar; 0 grams cholesterol; 2.5 grams protein; 14 grams carbohydrates; 51 milligrams sodium; 2.5 milligrams fiber.