Laura, Registered Dietitian

My name is Laura, and I’m excited to join the growing team of dietitians at Harmons! I will be spending most of my time at the new City Creek store in downtown Salt Lake. As part of our commitment to health and wellness, I will be offering individual counseling, healthy eating store tours, and nutrition workshops. My office is located next to the pharmacy – please stop by with questions or just to say hello! I am excited to meet you and share ideas about healthy eating, cooking, and grocery shopping.

One of my favorite winter vegetables is brussel sprouts. I know, they often get a bad rap, but I’d like to share a quick, easy, delicious recipe in hopes of luring you into the tasty world of brussel sprouts. Your health (and taste buds) will thank you as they are high in fiber, vitamin C, and vitamin K.

Easy Brussel Sprouts
Prep Time: 4 minutes
Cook Time: 5-8 minutes
Ingredients:
1 lb Brussel sprouts (4-5 sprouts per person is a good number to start with)
½ tsp Garlic powder
1-2 Tbls Olive oil
Black pepper to taste
Pinch of salt (or Mrs. Dash if you are watching your sodium)

Directions:
Rinse brussel sprouts in cold water and trim off the outer leaves and “stemmy” end. Cut a “cross” design about half way into the stem side to help even out the cooking. Throw brussel sprouts into a medium sauce pan with about a half-inch of water on the bottom. Cover. Steam on medium-high heat until the brussel sprouts turn bright green and are slightly tender when poked with a fork (approx. 5-8 minutes). Drain the water and lightly drizzle with olive oil. Add garlic powder, black pepper, and salt to taste. Enjoy!

Jonnell, Registered Dietitian

Most people find themselves in a “food rut” from time to time; you find yourself serving the same few favorite dinners and convenient lunches week after week. If you are currently stuck in a healthy food rut that contains a variety of foods and you are enjoying it, then no problem.  If you are in a less-than-healthy food rut, a food rut with very little variety, or are just ready for a change, consider trying some new foods.

Variety in your food selection is important to your health.  Consider a diet where the nutritious carrot is the only vegetable eaten:  The diet would contain a lot of vitamin A (found as beta carotene, an antioxidant and precursor to vitamin A) which has many important roles in the body from eye health, bone health, and the immune system, lutein and zeaxanthin which are great for eye health, and fiber, but would be missing out on many other important nutrients found in other vegetables.

Great Health Weekly Menu on www.harmonsgrocery.com/ads/

If you’d like suggestions that might tempt you to break out of your food rut, check out the Great Health Weekly Menu on our web site.  The link can be found on our Ads page in the right side menu. We (your Harmons dietitians) use the weekly and monthly sales flyers and add other great price items to create healthy and affordable meals.  We provide information on the cost of the items and serving suggestions as well as nutrition facts.  If you’ve already tried out some of the meals that we’ve suggested, we’d love to hear feedback or suggestions from you on ways that we can improve this feature.

Jessica, Registered Dietitian

The month of February is American Heart Month, so what better time to evaluate your diet and make some simple heart-healthy changes. Lifestyle changes in diet and exercise are one of the most effective ways to reduce your risk of heart disease, and cost-effective too!

In general, a heart-healthy diet is one that is low in saturated fat, trans fat, cholesterol, and sodium and high in omega-3 fatty acids and fiber. Choosing a well-balanced diet that includes lean protein (chicken, fish, beans), whole grains (oatmeal, brown rice, whole wheat pasta and bread), fruits, vegetables, and low-fat dairy will help you meet a heart-healthy diet.  Limit food high in saturated fat and trans fat, like fatty meats, full-fat dairy, cheese, and butter; and baked goods like packaged pastries and cookies.  Read food labels on processed foods to make sure sodium levels are not too high, especially for canned soups, seasoned pasta and rice side dishes, and frozen meals (aim for less than 20% DV per serving).

One of the leading risk factors for heart disease is high LDL-cholesterol (“bad” cholesterol).  If you have higher than ideal LDL-cholesterol, there are some foods you should include in your diet on a regular basis. The foods listed below have shown promise at lowering LDL-cholesterol in scientific studies. Continue Reading »

Jonnell, Registered Dietitian

When I create a meal plan I nearly always include at least one snack.  While snacking is certainly not necessary on a healthy diet, most adults do snack at least once per day.  According to the latest What We Eat in America survey data, 90% of American adults snack at least once per day with two-thirds of adults snacking two or more times per day.  On average, 24% of calories consumed by adults come from snacks.  These  data highlight the importance of using snacks as opportunities to meet nutrition needs. I usually plan snacks that include a fruit, vegetable, whole grain or dairy as many people find it difficult to fit the recommended servings within their main meals of the day.  That does not mean that you should never enjoy your favorite soft-drink or candy bar again, but that those types of items should be chosen less often.  Following is a list of snacks that I often recommend (and enjoy myself):

Healthy Snack Suggestions

• ½ cup fruit and 1 ½ ounces of low-fat cheese (string cheese or ricotta are favorites)
• Cut up vegetables and hummus or a low-fat dip
• Popcorn (choose air-popped and try seasonings other than salt)
• A toasted whole grain waffle with 1 tablespoon peanut butter and a small banana
• A cup of vegetable soup such as minestrone (choose a low-sodium variety)
• Small green or chopped vegetable salad
• Smoothie made with fruit and milk or yogurt
• Fruit salad made with ½ cup fruit and a 6 ounce container of yogurt
• A small apple with 2 tablespoons of almond butter
• ½ cup frozen sweet cherries with 1 tablespoon of sliced almonds
• ½ cup of whole grain cereal
• Mini pizza made with ½ of a whole-grain English muffin, tomato sauce, vegetables and mozzarella
• ½ cup edamame (soybeans) with a sprinkle of chipotle powder or smoked paprika

Jessica, Registered Dietitian

This blog is for all of the chocolate-lovers out there, me included!  When you enjoy a certain food, don’t you look for validation that it is good for your health . . . or at least not bad? Well, the researchers are helping us out lately when it comes to chocolate. Since December, two separate university-published health newsletters that I subscribe to have featured recent studies that provide the most compelling evidence yet that chocolate is good for your heart.

A Harvard University study published in the European Journal of Clinical Nutrition reviewed 10 clinical studies conducted over the last 10 years with a total of 320 participants. The studies looked at the effect of consuming cocoa products for 2 to 12 weeks. Overall, consumption of dark chocolate was associated with a modest, statistically significant reduction in total cholesterol and LDL (“bad”) cholesterol (6.23 mg/dL reduction in total cholesterol and 5.9 mg/dL reduction in LDL). Other studies have reported blood-pressure-lowering effects in people with hypertension and pre-hypertension and even reduced risk of heart disease.

So what is it about chocolate, especially dark chocolate, that confers heart-health benefits? Cocoa contains plant compounds called flavonoids, which have anti-inflammatory and antioxidant properties. Flavonoids are also believed to stop cholesterol from being absorbed and reduce LDL oxidation (preventing plaque buildup in your arteries). This combination of effects leads to a healthier heart. Continue Reading »

Jonnell, Registered Dietitian

Recently I have noticed an interest in following a diet high in potassium and low in sodium.  This may be, in part, due to a study published last year found that people following a high sodium, low potassium diet were 50% more likely to die during the almost 15 year follow-up than the group that followed a high potassium, low sodium diet.  While this study is not conclusive, it does add to the body of evidence suggesting that we all need to limit our sodium (the recommendation is 2300 milligrams or less per day for most adults) and meet the recommendation for potassium (4700 milligrams per day for most adults).  I have had several people ask me how it is possible to meet these recommendations; after all, a medium banana has 420 milligrams of potassium, while 1 cup of reduced sodium canned soup has nearly 500 milligrams of sodium and 1 large dill pickle has nearly 1200 milligrams of sodium.  I can certainly understand how this can seem overwhelming, so I’ve created a few tips for increasing potassium intake and reducing sodium intake.  I’ve also put together one day’s menu for someone following a 2,000 calorie diet that follows recommendations. Continue Reading »

Jessica, Registered Dietitian

If one of your New Year’s resolutions is to eat a more nutritious and balanced diet for 2012, start by giving your pantry a makeover.  This is the perfect time of year to clean out your pantry and discard those expired products that have been lurking way in the back.  And remember, the food bank can always use donations, so if you have products that have not expired that you are not going to use, help a family in need.  As you restock your pantry, include these staples for a healthy start to the New Year:

• Whole grains: Load up with whole wheat pasta, brown rice, quinoa, and barley.  These staples can be the main ingredient or simply added to soups and stews for a punch of fiber.
• Healthy breakfast items: Stock up with oatmeal, whole grain cereals (low in sugar), frozen whole grain waffles, and whole grain bread for quick and healthy breakfast choices.  Frozen waffles with peanut butter are a great, quick option—no more excuses that there’s no time for breakfast!
• Canned goods: Phase out high sodium canned goods in favor of low-sodium or no salt added varieties.  Almost all canned goods, from veggies to beans to canned tomatoes are available lower sodium.
• Beans, beans, beans: Keep dried and/or low-sodium beans on hand for a protein and fiber packed addition to any meal.  Toss on salads, add to soups, or load up tacos with your favorite legume.
• Frozen fruits and veggies: Frozen produce is a great option during the winter when many fruits and veggies are out of season.  Frozen fruits and veggies are just as nutritious as fresh, just make sure to avoid added sauces or sugar.
• Low-fat milk and yogurt: Make meeting your 3-cup a day dairy requirement easy by stocking up with 1% or skim milk and fat-free or low-fat yogurt.  Dairy fill you up and is a good source of protein and calcium.
• Fresh seasonal fruit: Get in the habit of keeping a full fruit bowl for afternoon cravings and kids’ snacks.  Clementines, oranges, grapefruit, and apples have a long shelf life and are readily available this time of year.

Jonnell, Registered Dietitian

Many Americans (44%) plan to set a New Year’s Resolution this year, and if you are among those setting a goal, congratulations!  Goal-setting (no matter what time of year) is an important first step in accomplishing what you are setting out to do.  Research does support this:  Those who make a resolution are more likely to reach their goals than those who do not.  The following are some practical tips to help you in setting a New Year’s Resolution as well as some tips to succeed in meeting your goal.

Create measurable goals. Instead of making a rather vague goal such as “I will eat healthier this year”, set a specific goal such as “I will eat 2 ½ cups of vegetables each day”.

Break down your goal into small, realistic steps. If you are now only eating ½ cup of vegetables each day, it might seem overwhelming to find ways to eat 2 ½ cups of vegetables.  Breaking your goal into smaller steps will increase your likelihood for success; you will be able to see some progress towards your goal and may find it less daunting to start off with a smaller goal such as 1 cup of vegetables per day for the first month, 1 ½ cup of vegetables a day for the second month and so on.

Make a plan. How do you plan on adding those vegetables into your diet?  Make a specific plan such as packing ½ cup raw vegetables in your lunch each day.

Ask for help. Whether you need support from family members and friends  or you need professional help to meet your goal, do ask for help.

Track your progress. Track how well you are doing, and notice if there are times that your goal is not being met.

Reevaluate your plan.  Every two weeks check your progress.  If you are not making progress towards your goal ask yourself why and what you can do to change that.  Maybe you’ve been packing baby carrots every day and you are tired of them; the change may be something simple such as adding variety.

Be patient. It may take a while to reach your health goal whether it is eating more vegetables, getting more exercise, quitting a bad habit, or losing weight.  You may have days when you don’t meet your goal.  Remember that improving your health is worthwhile, so don’t give up!

Jessica, Registered Dietitian

I feel like I just made it through all of my Thanksgiving leftovers and now it is Christmas, which means more leftovers!  I was pretty tired of turkey after three straight days of turkey sandwiches, turkey empanadas, turkey tacos, and on and on.  My family never made turkey for Christmas because we were all tired of it by then.  Our Christmas menu usually consisted of ham, chicken cordon bleu, and filet mignon, but we still had plenty of leftovers.  Whatever your Christmas traditions, I’m sure you find yourself with plenty of food leftover too.  If you start getting bored with ham sandwiches by day two, search for some healthy leftover recipes online and get adventurous this year—make it a pre-New Year’s resolution!

If ham is on your menu this year, try this fiber-packed Ham n’ Chickpea Soup recipe from Taste of Home (http://www.tasteofhome.com/recipes/Ham–n–Chickpea-Soup):

Makes 4 servings

Ingredients

½ cup uncooked orzo pasta
1 small onion, chopped
2 teaspoons canola oil
1 cup cubed fully cooked lean ham
2 garlic cloves, minced
1 teaspoon dried rosemary, crushed
1 teaspoon rubbed sage
2 cups reduced-sodium beef broth (for even lower sodium, try Kitchen Basics no salt added stock)
1 can (14-1/2 ounces) reduced sodium diced tomatoes, undrained
1 can (15 ounces) reduced sodium chickpeas or garbanzo beans, rinsed and drained
4 tablespoons shredded Parmesan cheese
1 tablespoon minced fresh parsley

Directions

• Cook orzo according to package directions. Meanwhile, in a large saucepan, saute onion in oil for 3 minutes. Add the ham, garlic, rosemary and sage; saute 1 minute longer. Stir in broth and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
• Drain orzo; stir into soup. Add chickpeas; heat through. Sprinkle each serving with cheese and parsley. Yield: 4 servings.

If you are looking for more creative, delicious, and healthy recipes, Cooking Light and Eating Well are two of my favorite sites right now.  Challenge yourself to try something new before the New Year!

Jonnell, Registered Dietitian

This is the time of year when many of us open our homes and entertain our friends and neighbors. If you are planning a party one thing you should consider is whether or not your guests have food allergies or intolerances. Food allergies and intolerances are much more common than those of us without allergies and intolerances may be aware of; around 4% of adults and 8% of children have food allergies and many more have lactose or gluten intolerance. Here are some tips to follow that will help you to hold an allergy safe party.

• If you are not sure whether your guests have an allergy, make a note on your invitation asking guests to inform you.
• When preparing food for your party, check each ingredient rather than assuming the food is safe and be careful to ensure that no cross-contamination occurs.
• If a guest with a food allergy asks to bring a safe dish, respond positively and ask them to bring enough to share.
• If you are hosting a potluck, ask people ahead of time to bring foods that do not contain those ingredients that are of concern (this is particularly important when you have a guest with a severe food allergy).
• If food is served buffet style, make sure there is a serving utensil in each dish, so that food is not inadvertently cross-contaminated. If space permits, consider putting allergen-free foods on a separate table. If not, you may want to quietly ask guests with food allergies to serve themselves first.
• If you are aware of guests with food concerns, consider putting labels on individual dishes letting them know which foods are allergen free. I have seen some great suggestions for this including having a table-tent style card with allergen information or having a small card printed with a phrase such as “dairy-free” taped to a toothpick and placed on the food.