Useful Information for Better Health from the Western Maryland Health System

Monday, December 22, 2014

Gifts that Keep on Giving

During this holiday gift giving season, it is sometimes challenging to know what to give to the people on your list. Cookbooks are great gifts for the seasoned cook, as well as the beginner and everyone in-between. They are gifts that keep on giving, meal after meal. They inspire adventurous eating and if chosen well, healthy eating.
Here are a few of my favorite cookbooks:

1. No Whine with Dinner by registered dietitians Liz Weiss and Janice Newell Bissex.  The Meal Makeover Moms, Liz and Janice who also have a wonderful blog and website,, are experts in family nutrition. Every recipe in this book was tested by moms and tasted by kids, ensuring great family friendly recipes. This book is sure to please any mom of picky eaters and, in my opinion, anyone who loves healthy, creative recipes.
2. Cooking Light’s The Food Lover’s Healthy Habits Cookbook by registered dietitian Janet Helm. Author of the award-winning blog, Nutrition Unplugged, Janet Helm’s book combines 250 recipes with tips and solutions for living a healthy life from more than 50 nutrition and fitness experts, bloggers, chefs and Cooking Light readers.  This is a treasure trove of information and great recipes. This makes a great book for anyone looking to improve their lifestyle and make sense out of the ever changing nutrition headlines.  One of my favorite resources,, is a trusted website for healthy recipes and makeovers of favorite high calorie treats.
3. Weeknight Wonders: Delicious, Healthy Dinners in 30 minutes or Less by Ellie Krieger. This one is currently on my wish list.  You might wonder why I would recommend a book I don’t have yet. The reason is because I have every other cookbook by registered dietitian and Food Network Star, Ellie Krieger, and I love them all. She is trustworthy for serving up great recipes that are delicious and nutritious. And who doesn’t want to get dinner on the table in 30 minutes or less?  I am drawn to cookbooks that provide quick, easy recipes that can be made after a long day of work or school or the usual action-packed day.

Merry Christmas and Happy, Healthy New Year to all! WMHS offers wonderful nutrition education programs, many free.  One upcoming program in the New Year is Change to Win, a nutrition and weight management program. The next session starts January 13th or 14th and runs for 12 weeks. For more information, call me at 240-964-8416 or email me at

Wednesday, November 26, 2014

Savor the Season without Gaining Weight

At this time of year, indulgences seem to be around every corner. Tips to indulge without gaining weight include:

1. Eat mindfully. Many people eat mindlessly. I interview people all the time who cannot remember what they had to eat the day before. This is one of the reasons keeping a food diary can be such a powerful tool.  It helps you pay attention to what you eat.  But mindful eating goes beyond knowing what you’re eating.

Mindful eating also means focusing on how you eat. Are you taking time to chew thoroughly?  Are you sitting down and focusing on your meal?  It means paying attention to your hunger and fullness cues.  It means savoring, with all your senses, the flavors and tastes.  It means eating to nourish your hunger and not out of boredom or stress.

Research by Dr. Brian Wansink, PhD, professor and director of the Cornell University Food and Brand Lab and author of Mindless Eating and Slim by Design, showed that people can be just as satisfied with ¼ portion of chocolate, pie or chips as they can from 4 times as much. So, downsize your portions of holiday treats. You won’t miss the larger portion if you savor each bite. And with so many options available, if it isn’t a favorite, pass it up.

2. Eat half plate healthy. Fill your plate with ½ non-starchy veggies and you will eat less of the rest. Veggies are nutrient dense meaning they provide a lot of nutrients without a lot of calories.

3. Exercise. Keep moving. Exercise is a great stress reliever. Do things you enjoy and have fun.  Research proves that exercise has a role in the treatment and prevention of more than 40 chronic diseases including diabetes, heart disease, obesity and hypertension.  And remember, a gym membership, exercise equipment, or exercise DVDs are gifts that keep on giving.

Change to Win is a nutrition and weight management program led by Theresa Stahl, RDN, LDN, Outpatient Community Dietitian. The next Change to Win session starts January 13th or 14th and runs for 12 weeks. To register or for more information, call Theresa at 240-964-8416 or email her at

The Weight Management Support Group meets from 5-6 pm on the second Tuesday of every month.  Beginning in January, they will meet from 5:30-6:30. The next group will be held on December 9th at 5 pm. in Auditorium Room 3.  Call Carey Moffatt, Certified Health and Wellness Coach at 240-964-8418 for more information.

For a complete list of our nutrition programs, call Theresa Stahl, Outpatient Community Dietitian, at 240-964-8416 or email

Friday, November 14, 2014

Happy World Diabetes Day

November is National Diabetes Month and November 14 is World Diabetes Day. The National Diabetes Education Program ( has provided 50 Ways to Prevent Type 2 Diabetes, emphasizing the importance of healthy eating, fun fitness and stress management to help decrease risk of developing type 2-diabetes or help control type 2 diabetes if you’ve already been diagnosed.  Some of the 50 ways include:

1. Put less on your plate, Nate.
2. Eat a small meal, Lucille.
3. Dance it away, Faye.
4. Snack on a veggie, Reggie.
5. Cook with care, Claire.
6. Eat healthy on the go, Flo.
7. Rethink your drink, Linc.
8. Eat smart, Bart.
9. Keep track, Jack.
10. Read the label, Mabel.
11. You can exhale, Gail.

The Western Maryland Health System has a specialized diabetes center at their Center for Clinical Resources.  They provide a 6-hour diabetes class, Living Well With Diabetes, individual Medical Nutrition Therapy and a Diabetes Support Group that meets on the first Tuesday of each month from 5:30-6:30 pm in Auditorium Room 6.  For more information, call the Center for Clinical Resources at 240-964-8787 or at

Monday, October 13, 2014

October is Eat Better, Eat Together month

Has it been awhile since you have sat down and shared a meal as a family? With today’s fast paced lifestyle and on-the-run meals, finding time to sit down to a family meal can seem challenging. There just doesn’t seem to be enough time to shop, cook, get everyone together, and clean it all up before bedtime!  Here are some tips to make family meals a staple in your home:
Plan your mealtimes to best suit everyone’s schedule.  If breakfast is the best meal, go for it!  It doesn’t have to be dinner.  To start, try getting together at least once a week.  Once that’s rolling, try for more. 
Pre-plan meals for the week and do the shopping all at once, so you have everything you need on hand.
Prepare meals as much as you can in advance.  Precut tomorrow night’s veggies after dinner or assign one of the kids the task after school.  Divide and conquer! Everyone can contribute, even the youngest.  From grocery shopping to cutting the vegetables to setting the table.  Working together teaches responsibly and teamwork.
Making family meals a priority shows children not only that nutritious meals are important but taking the time to prepare and enjoy it with your family teaches them healthy lifelong habits.  After a hectic day at work or school, take a deep breath, relax, and enjoy it with your family.
Stir-fries are my go-to favorite.  The meat and veggies can be prepped in advance and it literally takes minutes to cook.  So, when those planning days evade you, you can make a stir fry with whatever is on hand: with or without meat; canned, frozen or fresh veggies; beans; eggs. Served with rice, noodles or potatoes the combinations are endless.

Here’s a tasty one for you to try.

Beef with Broccoli
1 (1-pound) flank steak
1 tablespoon brown sugar
3 tablespoons lower-sodium soy sauce
2 tablespoons sherry
1 tablespoon oyster sauce
2 teaspoons cornstarch
2 teaspoons sambal oelek (chile paste with garlic)
1 tablespoon peanut oil
3 garlic cloves, thinly sliced
1 tablespoon minced peeled fresh ginger
1 1/2 cups vertically sliced onion
1 (12-ounce) package broccoli florets
3 cups hot cooked brown rice

1. Freeze steak 30 minutes. Cut steak across grain into 1/4-inch-thick strips.
2. 2. Combine brown sugar and next 5 ingredients (through chile paste) in a small bowl, stirring with a whisk.
3. 3. Place a wok or large frying pan over high heat until very hot. Drizzle oil around sides of wok to coat sides and bottom. When oil is very hot, but not smoking, add garlic; stir-fry 30 seconds or until golden. Remove garlic using slotted spoon; drain on paper towels. Add ginger, onion, and broccoli to pan; stir-fry 2 minutes. Add steak; stir-fry 2 minutes or just until no longer pink.
4. 4. Stir in soy sauce mixture. Cook 1 minute or until sauce thickens, stirring constantly. Serve over rice. Top with garlic slices.

Source:  Cooking Light
Nutritional Information:  Calories: 291, Fat: 7.6g, Saturated fat: 2.2g, Monounsaturated fat: 2.9g, Polyunsaturated fat: 1.4g, Protein: 21.5g, Carbohydrate: 32.6g, Fiber: 4g, Cholesterol: 25mg, Iron: 2.3mg, Sodium: 378mg, Calcium: 69mg

- Stacy Dunn, Dietetic Technician Intern

Tuesday, September 30, 2014

Demo and Dine serves up last meal for the year on October 29th

Do you wish you were a better cook? Clients often express frustration about their lack of cooking skills. For many, it seems easier to eat out than to prepare meals at home. But eating out too frequently may contribute to obesity, high sodium and low nutrient intakes.

Since September 19, 2013, the WMHS Food and Nutrition Department’s Brenda Ridgway, RDN, LDN, Clinical Nutrition Manager and Chef Pete Lippold, have been dazzling diners with their program, Demo and Dine, which aims not only to teach cooking skills, but also to give participants a healthy, delicious and fun dining experience.

And they have done just that, nine times, with topics including “Quick and Easy Meals,” “Eat Right so Your Clothes don’t Fit Tight,” and “Dietitians’ Summer Favorites.”  Their last Demo and Dine, “Full on Fiber,” will be held in the WMHS auditorium on October 29th. For $15.00, participants receive a delicious healthy meal, see how to prepare all the dishes served, from appetizer to dessert, learn interesting nutrition nuggets, and take home all the recipes prepared and more.

According to Brenda Ridgway, “My goal for the program was to get people to try new foods and to realize that cooking healthy can be easy and reasonable. I have attempted to choose recipes with ingredients that can be found in most grocery stores, recipes that have 10 or less ingredients and are not majorly time consuming. I feel that if we want people to eat healthier we have to show them it may require less effort and expense than they realize. I also wanted the demo to be somewhat entertaining as well as informative. I have found many of the recipes from Eating Right, Cooking Light, American Institute for Cancer Research, The Well Fed Heart, Meal Makeover Moms, and even Bon Appetit.  Additional recipes and nutrition information relevant to the topic are provided at each class.”

Thank you to Brenda and Pete for providing such tasty edutainment. They have opened up a world of new foods to many and all of us who have participated appreciate their hard work. There are still openings for October 29th. To register or to request more information, call Brenda at 240-964-2312. But call soon, seating is limited and fills up quickly.

Here is a recipe that got rave reviews from the August Demo and Dine:

Chicken & Asparagus with Melted Gruyere

Number of Servings: 4                Serving size: 4 oz chicken and ½ cup sauce
· 8 oz. asparagus trimmed and cut into 1-inch pieces
· 2/3 cup reduced sodium chicken
· 2 teaspoons plus 1/4 cup all-purpose flour divided
· 4 boneless, skinless chicken breast (1 1/4 to 1 1/2 lb)
· 1/4 teaspoon salt
· 1/2 teaspoon freshly ground pepper
· 1 tablespoon canola oil
· 1 shallot thinly sliced
· 1/2 cup white wine
· 1/3 cup reduced fat sour cream
· 1 tablespoon fresh tarragon chopped or 1 teaspoon dried                        
· 2 teaspoons lemon juice
· 2/3 cup Gruyere cheese
1. Steam asparagus for 3 minutes. Remove from heat and set aside
2. Wisk broth and 2 teaspoons flower in a small bowl until smooth. Set aside.
3. Place the remaining 1/4 cup flour in a shallow dish. Sprinkle chicken with salt and pepper and dredge both sides in the flower, shaking off excess.
4. Heat oil in a large skillet over medium heat. Add the chicken and cook until golden brown (3 to 4 minutes per side). Transfer to a plate and cover to keep warm.
5. Add shallot, wine in the reserve broth mixture to the pan; cook over medium heat, stirring, until thickened about 2 minutes.
6. Reduce heat to medium-low, stir in sour cream, tarragon, lemon juice, and the reserved asparagus until combined.
7. Return the chicken to the pan and turn to coat with the sauce. Sprinkle cheese on top of each piece of chicken, cover and continue cooking until the cheese is melted, about 2 minutes.

Nutrition information per serving: 306 calories; 15 g fat (6 g sat, 6 g mono); 7 g carbohydrates; 31 g protein; 1 g fiber; 298 mg sodium    Recipe Source:  Eating Well  May-June 2007   Recipe Submitted By: Kay Leigh

Friday, August 29, 2014

Favorite Dietitian Snacks

Thinking snacking is a bad thing? Think again. While snacking on the wrong things or eating too much can add unwanted calories and pounds, healthy snacking can be a great way to meet your daily nutrient needs and give you the boost you need to get through the day or help you unwind at the end of the day.

Here are some of the WMHS and area dietitians’ favorite snacks:
Allison Lutz : Vanilla low fat yogurt with frozen blueberries or a chocolate chip Fiber One bar (140 calories, 4 gm fat, 9 gm fiber , 2 gm protein) with a layer of peanut butter spread on top!

Tonya Sherrill-Kuhn: Low Fat or Fat Free Cottage Cheese with canned pineapple or Low Fat Cheese cubes with Low Fat Crackers

Brenda Ridgway: Skinny Cow Chocolate Truffle Ice Cream  (100 calories, 2.5 gm fat, 19 gm CHO, 3 gm fiber, 3 gm protein); Light and Fit Raspberry Chocolate Greek Yogurt (80 calories, 0 gm fat, 8 gm CHO, 12 gm protein) and Sunsweet Cherry Essence or Orange Essence prunes 3 pack (100 calories, 16 gm CHO, 2 gm fiber, 1 gm protein, O gm fat)

Hana Smith: graham crackers with cream cheese and strawberries on top (like a mini cheesecake) or Popcorn with melted peanut butter drizzled over it

Liz Kauruter: Cottage Cheese, cinnamon, and peaches; Low Fat Milk and cookies; Popsicles

Theresa Stahl: Nut butter (peanut or almond) - 1 Tbsp. (90 calories)  on whole grain gluten-free crackers such as Mary’s Gone Crackers Original  or Crunchmaster Multi-Seed Crackers – 6 crackers ( about 70 calories) or a Kind Bar (180 calories) or Greek Activia yogurt – ½ cup ( 60-70 calories) with ¼ cup fresh fruit (30 calories) or 6-12  almonds (45-90 calories) or Yonanas frozen fruit ice cream substitute – ½ cup (60-100 calories)

Meredythe Barrick: Almonds with a glass of chocolate skim milk and also an apple with peanut butter, sometimes with a couple of chocolate chips sprinkled on top. I don't have actual serving sizes, but probably an 8 oz glass of milk, a serving of almonds, a small apple with 1-2 tbsp peanut butter
Jennifer Perrin: Dark chocolate flavored strawberries or bananas.

Linda Sweitzer: Jolly Time 100 Calorie Healthy Pop Butter Popcorn (3 weight watcher points - 2 gms Fat, 25 gms CHO, 5 gms Fiber)

Kristin Wilkins: Low fat chocolate milk or beef jerky

Alice Corle: Chocolate covered pretzels and Kettle Corn

-Theresa Stahl, RDN/LDN

Thursday, July 31, 2014

Coming Soon … Smoothie & Juice Bar

Many people fall short of the recommended 5-9 servings of fruits and veggies per day. Smoothies offer a refreshing way to quench thirst and boost nutrition. Soon, you’ll be able to purchase healthy smoothies and fresh-squeezed juices in the WMHS cafeteria at the Smoothie & Juice Bar.

The WMHS Smoothie & Juice Bar will offer a variety of healthy smoothies including:

Power Smoothie - spinach and mixed fruit
Twisted Berry – 3 kinds of berries and Greek yogurt
Blueberry Burst – a blend of blueberries and Greek yogurt
Simply Strawberry – a blend of strawberries and Greek yogurt

You may choose to substitute green tea or water instead of yogurt and add chia or flax seeds or protein powder. In addition to the smoothies, fresh juices will be made right at the bar, including orange, apple, pear and carrot.

Look for the new Smoothie and Juice Bar and stop by for a refreshing way to eat more fruits and veggies.

Try this “green machine” smoothie, taken from It’s easy to make – 3 simple ingredients (honeydew, spinach and Greek yogurt) and a blender – and is refreshingly delicious!

To make this delicious and healthy smoothie combine in blender:
1 cup of fresh baby spinach leaves
1 ½ cups of fresh honeydew melon
1/3 cup of nonfat vanilla Greek yogurt

Blend until smooth. 162 calories, Source:

Honeydew is an excellent source of vitamin C and potassium and has only 60 calories per cup. Spinach, also nutrient rich, provides only 7 calories per cup raw, and is especially high in vitamin A and other carotenoids, such as beta carotene and lutein, which are great for healthy eyes. It is a good source of potassium, fiber, vitamin K, folate, iron and other phytonutrients that help reduce risk of diseases such as cancer. Greek yogurt has about twice as much protein as regular yogurt, and is lower in lactose and carbohydrates. It has a rich and creamy texture that is great for smoothies and for freezing. It is an excellent source of calcium, potassium and is considered a probiotic if it contains live and active cultures. Probiotics help improve immune function, enhance intestinal tract health, decrease symptoms of lactose intolerance and reduce the risk of certain cancers.

I recommend refrigerating the honeydew to get it good and cold prior to making the smoothie for better flavor. Enjoy!

-Theresa Stahl, RDN, LDN

Monday, June 30, 2014

Farmers' Market at WMHS

Now’s the time to savor the flavor of fresh fruits and veggies!  Even if you don’t grow your own garden, you can enjoy produce fresh from the farm to your table by shopping at local farmers’ markets.
And beginning July 9, the Allegany County “Mountain Fresh” farmers’ market will be at WMHS between 2 pm – 5 pm every Wednesday. Local farmers will set up in the parking garage across from the Medical Arts Center entrance.  Employees will be provided with zip lock bags so the produce can be brought into WMHS buildings.
Eating fresh locally grown produce helps YOU:
• Save money – fresh, seasonal foods are less expensive
• Save energy – less gas used to move the food
• Support local growers – buying at local farmers markets
• Be healthy – fresh, seasonal foods are more flavorful, encouraging increased intake of fresh  fruits and veggies, which increases your intake of healthy vitamins, minerals and phytonutrients that fight disease and promote health

Other local farmers’ markets include:

Tuesdays: 9:30 am – 2 pm at the Country Club Mall (center court), LaVale
Thursdays: 10 am – 1 pm at the Downtown Cumberland Pedestrian Mall
Fridays: 9:30 am – 2 pm at City Place in Frostburg
Saturdays: 10 am – 1 pm at Canal Place in Cumberland
To find farmers’ markets in your area, visit  or

Here’s a neat map to find out what’s in season in your area:

- Theresa Stahl, RDN, LDN

Thursday, May 29, 2014

Here Comes the Sun … are You Ready for a Change to Win?

Spring is in the air, summer’s on the way, and now’s a great time to focus on healthy eating and exercise. Yes, it’s been a long, long, long winter and it feels great to get outside to work in the yard, plant a garden, go for a walk, or whatever else you like to do outside.
If you would like to learn more about nutrition or lose weight, now is a perfect time to sign up for Change to Win. The next Change to Win session starts June 17 or 18. This low cost,10-week nutrition and weight loss program is all about creating healthy habits, not restrictions. Change to Win is a non-diet approach to healthy eating that focuses on building nutrition skills to help you lose weight and keep it off.  
And this approach works. In addition to weight loss, participants have also reported:
·        Lower blood pressure
·        Lower blood sugars
·        Lower Hemoglobin A1C levels
·        Lower total and LDL cholesterol levels                        
·        Decreases in waist circumference        
·         Less knee and joint pain
·        Improved energy
·         Improved physical exercise skills
·        Improved mood

Participants pay $10 for the program materials and $50 for the class.  Participants can earn the whole $50 back by attending 8 of the 10 sessions and losing 10 pounds in 10 weeks or having a BMI within the healthy range. If one loses 5 pounds in the 10 weeks, $25 is earned back. 
Topics covered in each 30-40 minute session include nutrition basics, label reading, grocery shopping, heart healthy habits, fiber, portion control, nutrient dense verses calorie dense foods, dining out tips, and food safety.

To register, call instructor Theresa Stahl, RDN, LDN, Outpatient Community Dietitian at 240-964-8416 or email Theresa at Space is limited, so call soon to reserve your spot! What do you have to lose?  Just unwanted pounds and unhealthy habits!

-Theresa Stahl, RDN, LDN

Wednesday, April 30, 2014

Got bananas? Try Yonanas!

During National Nutrition Month last month, WMHS dietitians shared nutrition information in the cafeteria to promote healthy eating.  My focus was on weight management.

During lunch, we made a non-dairy dessert simply from frozen bananas and strawberries, using Yonanas machines. It was a big hit!

The dessert tastes creamy and refreshing like ice cream, but was made with frozen fruit – in minutes. This is great for people with lactose intolerance, those decreasing fat and sugar, such as those with heart disease or diabetes, and anyone trying to increase their fruit intake.  The Yonanas machine is reasonably priced – $49.95 – from a variety of places online – and is easy to use and simple to clean. And talk about healthy! 
Simply freeze fruit, including a banana, and thaw slightly (5 minutes is enough) and feed into the chute and out comes a frozen dessert, much like soft serve ice cream but made with pure frozen fruit. The secret to the creaminess is the banana. It’s a great way to use bananas that are getting too ripe. Just peel them and place in a container in the freezer for later use. 
Bananas are high in potassium, vitamin B6, and fiber and low in sodium. Potassium-rich diets may reduce risk of developing high blood pressure and stoke. And any other frozen fruit blends well with the banana.
So with spring here and summer on the way, now’s the time to go bananas for Yonanas!

Tuesday, April 1, 2014

Celebrating Taste in Style

Last month, dietitians from the Western MD Area Health Education Center celebrated National Nutrition Month (NNM) and national Registered Dietitian Nutritionist Day at Allegany College of Maryland’s Culinary Café. 
Dietitians joined Debra Frank, RDN, LDN, Director of ACM’s Hospitality Management program in preparing a variety of recipes that featured unique ingredients, herbs and spices, and/or alternative cooking methods that support a journey to health. Dietitians were given recipes to make in the beautiful kitchen of the Culinary Café (see photo) and then enjoyed eating them together. 

I cooked with Liz Kauruter, RDN, LDN, clinical dietitian at the WMHS.  We made Spicy Rice, Bean and Lentil Casserole. I’ve had numerous requests for the recipe, so here it is:
Spicy Rice, Bean, and Lentil Casserole
Yield: 4 servings
2 tsp. olive oil
3 garlic cloves, smashed
1 cup chopped onion
¾ cup chopped green pepper
3 + ¾ cup vegetable stock
¾ cup brown rice
½ cup green or red lentils
1 tsp. dried basil
1 tsp. chili powder
1 – 19 oz. can red kidney beans, rinsed and drained
1 cup frozen corn kernels
1 cup mild or hot salsa 

In a nonstick pan, heat the oil over medium high heat.
Add garlic, onions and green pepper. Cook and stir for 3 minutes.
Sir in stock, brown rice, lentils, basil, and chili powder.  Bring to a boil.
Reduce heat to medium low and cook, covered, stirring occasionally, for 30-40 minutes or until rice and lentils are tender and liquid is absorbed. 
Stir in beans, corn and salsa.  Cover and cook for 5 minutes or until heated through.  
Here’s another recipe made that day.
Quinoa and Black Bean Salad
Yield: 4-6 servings
1/3 cup quinoa
1 cup water
1 tsp olive oil
4 tsp. fresh lime juice
¼ tsp. cumin
¼ tsp. coriander
1 Tbsp. fresh minced cilantro
2 Tbsp. minced scallions
1-15 oz. can black beans, rinsed and drained
2 cups diced tomatoes
1 cup diced bell pepper
2 tsp. minced jalapenos
Salt and pepper to taste 
Cook quinoa in water, as per package directions. Allow to cool slightly
In a large bowl, combine the oil, lime juice, cumin, coriander, cilantro and scallions.
Stir in the beans, tomatoes, bell peppers and chilies.
Add cooled quinoa.
Season lightly with salt and pepper. Serve cold.

Hope everyone enjoys the taste of eating right this month and all year round!  Special thanks to Debra Frank and her students, Taylor and Allison, for hosting such a wonderful event. 

Monday, March 10, 2014

March is National Nutrition Month

Even though I often hear people joke, “If it tastes good, it can’t be good for you,” I believe that healthy and tasty DO go together.  March is National Nutrition Month, sponsored by the Academy of Nutrition and Dietetics (AND), and this year’s theme is, “Enjoy the Taste of Eating Right.”  See below for some our exciting upcoming events.
Taste rules when it comes to food choices. If it doesn’t taste good, you won’t eat it, even if it’s nutritious. So, try experimenting with new flavors and new tasty combinations of healthy foods. Preparing healthy foods in ways that promote their best flavor is of the utmost importance. Some tips to help maximize both flavor and nutrition include:
1. Purchase fresh fruits and vegetables in season. Produce purchased in season is less expensive and more flavorful. Visit for a list of what’s in season.

2. Roast vegetables. Roasting brings out the sweet and smoky flavors of vegetables. Toss in a very small amount of olive oil and roast in a 350-450 degree F oven for 20-45 minutes.

3. Season foods with fresh herbs to add maximum fresh flavor. Start now to plan your herb garden. There’s nothing like picking fresh herbs straight from your own garden. If you don’t have garden space, that’s no problem.  Fresh herbs are easily grown in containers. And most grocery stores now sell fresh herbs in the produce section.

4. Experiment with spices, such as fresh ginger, for lively sauces. And expand your taste palate by adding healthy curry powder to poultry and soups.

5. Finish off a dish with freshly-squeezed citrus, such as lemon, lime and orange. Grate fresh citrus peel to add vitality and flavor. A microplane is a handy tool for easily grating citrus peels.

6. Experiment with different vinegars, such as balsamic, rice and raspberry. These add flavor without a lot of calories.

7. When roasting or cooking meat in a crock pot, sear on all sides in a skillet first to intensify flavors.
There are many ways to bring out the best flavors of fresh, healthy foods.  For more information, including recipes and videos, visit  For more about National Nutrition Month, visit  To contact Theresa Stahl, RDN, LDN, about nutrition programs to help you stay healthy, call 240-964-8416 or email at
Please join us for some of our upcoming events:
1. Weight Management Support Group – meets Tuesdays March 11 and 25th.  On Tuesday, March 11 the topic is food addiction 101 with guest speaker, Crystal Condry, therapist at the WMHS Behavioral Health Department. For questions, call Carey Moffatt, MS, Certified Health and Wellness Coach at 240-964-8418.

2. National Nutrition Month Event - Join WMHS Dietitians on Wednesday, March 12 at the LaVale Martin’s from 10:00 am – 12 noon for lots of nutrition information, recipes, and coupons.  Tour the store at 10 am.  Please call 240-964-2303 to register for the tour.

3. Grocery Store Tour - Join a WMHS RD for a grocery store tour at the Cresaptown Food Lion on March 20 at 7 pm.  Call the above number to register.

4. WMHS Cafeteria National Nutrition Month Promotion – Purchase fruits or vegetables in the WMHS cafeteria all month and enter to win one of four weekly healthy basket give-aways!  Join WMHS Registered Dietitians the week of March 17-21 for a weekly focus on how a registered dietitian can help you.  Every day, we will focus on a different area, so come by daily for nutrition information, tastings and healthy give-aways.
5. Bariatric Support Group – meets March 27at 5:30. Contact Kay Leigh, RDN. LDN at 240-964-8617

6. Change to Win Nutrition and Weight Loss Program – 10 week session begins Tuesday, April 1 at 12 noon or Wednesday, April 2 at 4:30.  Call Theresa Stahl, RDN, LDN, Outpatient Community Dietitian, at 240-964-8416 for more information or to register. Class size is limited, so register now. 

Tuesday, February 18, 2014

Free Cancer Prevention Festival & Cancer Fighting Foods

Every day, we seem to hear mixed messages about how eating one food will cause cancer while eating another will cure it.  This can be quite confusing and discouraging. It doesn’t help that many in the media often report the most sensational part of a research study without including all of the important details. It’s good to have trusted resources to help interpret the research.
To help answer your questions, WMHS is hosting a free
Cancer Prevention Festival
When: Next Thursday, February 20, from 5-6:30 pm
Where: The WMRMC on Willowbrook Road in auditoriums 1-4.
Information includes:
  Let’s Get Physical-Health and Wellness Coaching
Eat Clean, Get Lean-BMI, Body Fat Analysis, Nutrition Tips
Smoking Cessation-Quit For The Health Of It
Skin Cancer Awareness-Spot Watch
Stress Management-Don’t Worry, Be Happy
Local Cancer Resources-You Are Not Alone
Pharmacology-Preventive Medicine
Clinical Trials-What Is On The Horizon

Exhibitors include:  Community Health & Wellness, Food & Nutrition, Schwab Cancer Center, Pharmacy, and McCagh, Roberts and Herring Dermatology

Also, Dr. Blanche Mavromatis, Medical Oncologist, will present on Breast Cancer Risk Factors and Prevention at 5:30 pm and Dr. Matt Alloway, Urologist, will present on Prostate Screening and Prevention at 5:45 pm.
There is no cost to attend and we hope to see you there!
For more information, call Community Health & Wellness at 240-964-8424.

Cancer Fighting Foods
Although we can’t control all the factors in our lives that may increase cancer risk, there are three areas we can control. These are:
1.    How much we move
2.    How much we weigh
3.    What we eat
According to the American Institute for Cancer Research, carrying excess body fat can increase cancer risk. So it is important to be lean and as close as possible to our healthy body weight.  Exercise helps us achieve this goal, as does eating a healthy diet, with plenty of fruits and vegetables and whole grains.
The American Institute for Cancer Research (AICR) recommends we fill at least 2/3 of our plate with plant foods such as vegetables, fruits, whole grains and beans. The USDA recommends we fill ¾ of our plates with plant based foods, so the message is clear: eat plenty of plant-based foods.  These are rich in nutrients and low in calories.  For more information on cancer fighting foods, visit the AICR website at  

Hope to see you at the Cancer Prevention Festival on Thursday, February 20 at 5:30! 

Thursday, January 30, 2014

Foods to Love for Heart Month

February is Heart Health Month. Include these heart-loving foods for heart health. These recommendations are from Dr. Janet Bond Brill, PhD, RD, LDN, author of Cholesterol Down, Blood Pressure Down and Preventing a Second Heart Attack and David Grotto, RD, LDN, author of The Best Things You Can Eat. 

Foods with recommended serving sizes include:
  1. Almonds and walnuts – 1 ounce
  2. Apples, figs and other fruit – ½ -1 cup
  3. Flaxseeds – 2 Tablespoons
  4. Garlic – 1 clove
  5. Oatmeal – ½ cup (uncooked)
  6. Extra-virgin olive oil – 1 Tablespoon
  7. Soybeans – 1 cup (cooked)
  8. Avocados – 1/5
  9. Dark Chocolate/cocoa – 1 ounce
  10. Salmon – 3 ounces
  11. Pumpkin seeds – 1 ounce
  12. Wine – 5 ounces
  13. Spinach and other greens and vegetables – 1 cup cooked or 2 cups raw
  14. White beans and other legumes – 1 cup (cooked)
  15. Yogurt and Milk – 1 cup 
  16. Psyllium husks – 6 grams (1 tsp.)
If you’re interested in learning more about heart healthy nutrition, WMHS Food and Nutrition Department offers a free class taught by clinical dietitian, Joni Brode, RDN, LDN, who specializes with patients with cardiovascular disease.  Classes are offered twice monthly.

Upcoming Classes:
February 11 at 1 p.m.
February 25 at 6 p.m.

Classes are held in conference room 1 and 2 on the first floor of the WMRMC. Additional information is available by calling Joni R. Brode, RDN, LDN at 240-964-8677 or emailing her a  To register, please call WMHS Food and Nutrition at 240-964-2306.

Also, join WMHS Chef Pete Lippold and Clinical Nutrition Manager, Brenda Ridgway, RD, LDN for Demo and Dine on February 18 “Cooking for a Happy and Healthy Heart.” Learn the importance of heart – healthy nutrition and take home great recipes and ideas to try at home. The cost is $15.00 per person and is held from 5-6:30 pm at the WMHS auditorium.  Space is limited to 20 participants. To register, contact Brenda Ridgway, RDN, LDN at 240-964-2312.