Useful Information for Better Health from the Western Maryland Health System

Monday, June 18, 2018

Eating the Mediterranean Way and Upcoming Programs

The Mediterranean diet was selected as the best diet overall in the U.S. News and World Reports 2018 rankings. 

The WMHS Food for Thought Book Discussion Group is reading the Mediterranean Diet Cookbook for Dummies by Meri Rafetto, RDN and Wendy Jo Peterson, RDN, MS. The group meets on Tuesdays at noon or Wednesdays at 4:30 beginning July 10 or 11 through July 31 or August 1st.

This book features tried and true advice on transitioning to this healthful lifestyle, provides meal planning tips, and more than 160 tasty, nutritious recipes.
Some tips for eating the Mediterranean way include:

·         Eat seasonally and locally.
·         Eat more fish.
·         Focus on healthy fats, such as olive oil
·         Eat primarily plant-based foods
·         Punch up flavor with fresh herbs and spices

To be part of the book group, call Theresa Stahl, RDN, LDN at 240-964-8416 or email

And remember to pick up your local produce every Wednesday from 2-5 pm at the WMHS Farmers’ Market in the parking garage. And look for our videos on the Western Maryland Health System’s Facebook page to learn more about the fresh, flavorful, local produce and for recipes.

And the next Change to Win, 12-week nutrition and weight loss class, will begin August 28 or 29 and end the week of November 13 and 14. Class times are Tuesdays at noon or 4:30 or Wednesdays at 4:30. Each class lasts approximately 45 minutes – 1 hour. For more information or to register, please contact instructor, Theresa Stahl, RDN, LDN at 240-964-8416 or email

Friday, March 9, 2018

March is National Nutrition Month

March is National Nutrition Month and this year, the Academy of Nutrition and Dietetics encourages everyone to “Go Further with Food.” This includes choosing foods that are healthful to both you and to the environment. Shopping locally is a great way to add healthful foods to your meals, while conserving natural resources.

Take advantage of local farmers’ markets, including the Frostburg Winter Market being held the first and third Saturdays at Mountain City Traditional Arts from 10 am – 1 pm.  The Allegany Farmers’ Markets will be resuming, beginning May 3rd in downtown Cumberland and May 4th in Frostburg at City Place. Check out their other locations and times on Facebook or their website:

Now is a great time to think about planting your own garden in your yard or in pots. There’s nothing as tasty as picking produce from your own back yard! And if you don’t have your own garden space, Western MD Health System has some community garden spaces. For more information about availability, contact Vicky Metty at 240-964-2303. Frostburg Grows also has community garden spaces. Contact them at (301) 687-3136.

WMHS Food and Nutrition Department is celebrating National Nutrition Month in the cafeteria. Beginning Monday, March 5th anyone purchasing a serving of fruit or vegetable in the cafeteria will get an entry for a drawing to win a themed basket at the end of each week. At the end of the month, all of the names will go back into a final drawing to win a Fitbit.

Aramark Dietetic Interns will share practical nutrition information ainteractive games in the WMHS dining room the following days:

March 14 – Full on Fiber
March 21 – Smart Sipping
March 27 – Herbs for Health

On March 11, the University of MD Extension (UME) and Frostburg Grows are sponsoring a Community Seed Exchange from 2-4 pm at City Place in Frostburg. For more information call UME at 301-724-3320.

Reducing food waste is another way to “Go Further with Food.” As a founding member of Further with Food Center for Food Loss and Waste Solutions, the Academy of Nutrition and Dietetics is committed to cutting food loss and waste in the United States in half by 2030. 

For more information, visit

For more information about National Nutrition Month, including articles, recipes, videos and educational resources, visit

For more information about local nutrition programs, contact Theresa Stahl, RDN, LDN, Outpatient Community Dietitian at WMHS at or 240-964-8416.  

Be sure to visit the Western Maryland Health System's Facebook page to view many nutrition and exercise videos.

Happy National Nutrition Month! Eat well for better health!

Wednesday, January 31, 2018

Roasted Chickpeas

Trying to find something new to do with that can of chickpeas sitting in your cabinet? Look no further than this roasted chickpea recipe from the Dietitian FavoritesCookbook. Chickpeas are a good source fiber and protein, so you can fill up quickly with this crispy, savory snack. These chickpeas can also be tossed in salads or even sprinkled over soup.
Serves 8
·       2-15 oz. cans chickpeas, drained and rinsed well
·       Cooking Spray
·       1 Tbsp. Cajun Seasoning
·       1 tsp. garlic powder
·       1 tsp. onion powder
·       Dash of cayenne


1)   Spray rimmed cookie sheet with cooking spray. Pour chickpeas on and spread them into a single layer. Take a few sheets of paper towel and gently press over the top of the beans to remove any excess liquid.

2)   Spray the tops of beans with cooking spray and sprinkle seasonings over. Shake pan to help distribute seasoning.

3)   Place pan in an oven at 350 degrees (no need to preheat) and cook until the beans are browned and crispy. Shake the pan every 15 minutes so that nothing burns.

4)   Remove from oven and let cool. Store in a covered bowl to maintain freshness.

For more great recipes, you can download the Dietitian Favorites Cookbook for free.

Find “Nutrition Services” Under “Our Services”
Click on link to download cookbook

Provided by Meredythe Barrick RDN, LDN, WMHS Outpatient Dietitian