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Mary's Posts

Do you have enough Magnesium?

Magnesium is a mineral that our bodies need because of its involvement with 300 biochemical processes in the body. That is to say magnesium plays a key role in protein synthesis, muscle and nerve functions. It also helps transportation of calcium and potassium into the cells. Many of our organs including the heart and muscles

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Confused About Which Oils Are Good For Cooking?

Have you noticed that supermarkets have increased the number of choices of oils they sell? Not only the size of the bottles but the types of oils. How do you decipher which one to use for which purpose? Grape seed, Avocado, sunflower and so on. How do you know which one to buy? Some oils

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Foods to Fight Cancer

Food should be a priority when thinking about health concerns because of its ability to impact bioactivity.   Cancer rates are high and sadly many of us could probably name a few people who have undergone treatment for cancer. For many cancer patients particularly those undergoing chemotherapy and radiation, cell death is inevitable. However, when there

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Florentine Gelato

Most of you know I love the idea of fresh ingredients and naturally made. I also believe in balance when talking about food. One should never deprive themselves of a treat now and then. Taking my own advise tonight I stopped for a gelato in Florence in the square across from the Duomo,  a place

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Tuscan Food

Food today covered the gamet. The day started with a breakfast including fresh tomatoes, mozzerella and cold meats, pastries, fresh crepes, strawberries, homemade bread and fig jam and eggs made to order. Capacinno and for me a hot tea. I know that’s not right when in Italy but I am Irish after all. While in

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Trip to Tuscano

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Another great day! Left Rome and headed for the winery at Podere Dell’Anselmo, Tuscany. It is as beautiful as you can imagine. Vineyards throughout and lush green grass. Upon arriving we were greeted with a half bottle of wine and a half hour later we headed for the dining room. The authenticity of the meal

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Eating in Rome

Today was the second day of my trip and it’s all good. We took a food tour and learned about Roman artichokes being cooked with a traditional Jewish recipe. They are purple and the outer layers are taken off and the rest is fried in olive oil and sprinkled with salt. You can eat the

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Ballymaloe Cookery School in Shanagarry Cork, Ireland

Wow, what a place! I am not sure what thrilled me more the fact that I got to the Ballymaloe Cookery School and meet Darina Allen or that my Aunt Muriel made special arrangements knowing Darina and her school would be something of interest to me.. What a great day we had walking around the

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What’s Your Food Attitude?

Did you ever wonder why you choose the foods you eat? Are you aware of your choices? Which ones are your favorites? Which foods do you dislike? Your food attitude is an important factor in how you eat and what you choose to eat. There are many reasons we choose certain foods such as texture,

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Eating to Combat Hashimoto’s

  Hashimoto’s is when the body is essential attacking the thyroid and the damage leads to inadequate thyroid hormone. According to Dr. Wentz a thyroid expert, Hashimoto’s is the most common cause of hypothyroidism in the United States, nearly 90 percent of cases. It affects woman at the rate of 7 women for every one

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Are you Gobbling up too much at Thanksgiving Dinner?

Holidays are sometimes thought as a “pass go” card in the game monopoly. We go to dinner or parties thinking we can eat what ever we like and all that we can. Does that describe you? Are you gobbling up to much food on Thanksgiving? Although we love celebrating Thanksgiving and enjoy eating the turkey

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Getting Through the Holiday Season

’Tis the season for family, friends, and festivities. Eating smart will help you feel good, and enjoy the season. Here are a few nutritional tips to make it through the holiday season. 1.Stay hydrated. Water is the most important fuel for your body and without it you are likely to feel weak and tired, and

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Root Veggies for the Fall

Leaves are turning red, orange and purple and so are seasonal vegetables.  Colorful root vegetables and spices are packed with nutrients, antioxidants, vitamins, minerals, fiber and contain many phytochemicals (beneficial naturally occurring chemicals from plants) which can boost your health, increase your immunity and cleanse your system. Here are two vegetables and a spice, which

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Eating for Breast Health

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How many articles have you read that included diets for certain diseases from hearth health to quick fixes on losing weight? Although there is no one diet that aids in preventing Breast cancer there are many food choices that help reduce the risk. Breast cancer, according the to the American Cancer Society is the most

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July is Time for Romaine Lettuce

How many times did you think about the nutritional value of lettuce. Iceberg was probably one of the first ones that you said has no value. Right? Romaine was probably the second one on your list. The truth is Romaine lettuce is one of the most nutritional lettuces you can consume. Plus it has crunchy

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“Coupling Foods”

There is a saying “you are what you eat” but did you ever think you are what you absorb? No matter what our work out routine, if we are not absorbing the foods we eat then we are not getting the vitamins and minerals we thought they were getting. When using food to supply nutrients,

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February is Heart Health Month

Wearing red in not just for Valentines Day, but also for heart health awareness month. Yes, February is heart health month. According to the Heart Association, heart disease is the leading cause of death for men and women in the United States. Every year 1 in 4 deaths are caused by heart disease. That is

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What are the benefits of cilantro?

A few weeks ago I was having a discussion with a friend about the benefits of certain herbs and spices. Cilantro was one of the many herbs we spoke about along with its benefits. I thought this was one herb that is under rated. As a Dietitian specializing in the culinary nutrition and using food

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Nourishing the Thyroid

January is thyroid awareness month. Thyroid disease is more common in women where three out of four women suffer from some type of thyroid issues. Some women go undiagnosed until it is caught by a routine doctors visit. So what exactly is the thyroid? This small gland plays a big part in the function of

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Want to succeed with New Years resolutions

How long do you stick to your New Years resolutions? Sadly, it’s been reported that very few people follow through on resolutions, despite their good intentions. Whether it is a new years resolution or not, sticking to a new way of eating can be difficult at the best of times. (notice, I did not say

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Holiday Kitchen Memories

 The holidays are as much about shopping; eating and stressing out they are about creating memories and fun times particularly around food. This is especially true if you are a parent of young children. Food is memorable for many of us. Remember walking into your house when you were young and smelling certain foods? Then

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Eat Stress Free this Holiday Season

Now that the holiday season is upon us, stress is one of the reasons we choose to over eat or make poor choices. Eating a balanced diet is equally important around the holidays, not just for maintaining weight but also for avoiding depression and getting stressed out.  Naturally, much of our holiday food is high

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Inflammation, what’s it all about?

There is much talk about inflammation; most people don’t understand what it means.  It’s not just about a swollen joint that is inflamed. Inflammation occurs when there is a release of chemicals or messengers in side your body, which creates and causes swelling. In the beginning this inflammation can be a way for the body

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Thyroid and Nutrition

 We have all heard of the thyroid, but many of us may not know exactly what it does. The thyroid is a butterfly-shaped organ located in the front part of the neck. Although, it is small it is a major gland that affects nearly every organ in the body. It’s part of the endocrine system.

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Pestisides and Our Food

I can remember when I was about 5 years old seeing the open back truck filled with fresh fruits and veggies coming down the street. This old man would be yelling from the truck “potatoes, tomatoes, cucumbers”. The truck stopped in front of our house and my dad gave me a nickel so I could

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What is so special about the Apple?

What is so special about the apple that it claims it will keep a doctor away? After all, this is apple season in the Hudson Valley, a very local experience. This week I just wanted to remind you how good apples are for you as well as tell you about some of top varieties. There

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Got Muscle Cramps?

As a person on the sidelines of many games particularly basketball, I have seen many players have to come to a halt because of the muscle cramp they are experiencing. Have you ever experienced one of these cramps in the middle of the night? They can be extremely painful. Muscle cramps are unpredictable and the

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Nutrition & Thyroid Health

 We have all heard of the thyroid, but many of us may not know exactly what it does. The thyroid is a small organ located in the front part of the neck. Although, it is small it is a major gland that affects nearly every organ in the body. It’s part of the endocrine system.

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Can produce protect us from the sun?

 I am always looking to protect my skin with sunscreen or moisturizers containing sunscreen, even in the winter. Being fair skinned and blue eyes I am a target for sunspots and skin cancers of all types. My mother had skin cancer in her later years and always avoided the sun. The sun takes a toll

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Produce: Is there an APP for that?

Supermarkets, as many of you know are not my favorite place.  However, when I am in the markets I tend to be rather friendly and start conversations with the people closest to me. I sometimes cannot believe the price of cauliflower. Really, sometimes it’s as high as $4.99 a head, regardless of size. I have

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The Star Blueberry

Did you know July is Blueberry month? This is the month when we should truly pay tribute to the little berry that “packs a punch”. Since it is in season it can be picked today and on your plate tomorrow.   Like most produce, the quicker it gets to your plate the greater the nutritional value.

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Grilling is Hot

As the forth of July comes upon us, we find our grills have been warmed up for the summer season for the past few weeks. One of the great things about grilling is its a quick cooking method allowing you to get dinner or lunch on the table fast, and who doesn’t like that idea!

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Yogurt, Oh the Choices!

When was the last time you walked into the Dairy aisle of the supermarket and counted the number of different types of yogurt? The number has certainly increased within the last few years. The choices are overwhelming, with no fat, low fat, 2 %, light and some companies have yogurt in form of a smoothie.  

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Spices

I can remember being fascinated with my mother’s idea of a spice rack as a child. It wasn’t exactly a rack that was hanging up by the oven, but rather an old cookie tin with lots of little jars. Some even had home made labels on them. It always looked liked she was a scientist

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Hunger Pains

 A hand full of snack ideas to control hunger pains: Hummus with carrots Low fat cottage with half a pear or my personal new favorite low fat cottage cheese with cherry tomatoes halved, with basil, #yum! Hard boiled egg with whole wheat toast Tuna with whole-wheat pita Almonds about 1 oz or a palm full

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Does Food Affect Your Mood?

There are scientific reasons why our brains react to some of the foods we eat. Neurotransmitters called serotonin and dopamine send messages to the brain and in short some amino acids found in our foods or lack of can play a part in whether we are feeling happy or sad.  Eating a balance of protein

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Ancient Grains

Many grains are making their way back into the market and not all of them are equal, but all are superior. Grains can provide many vitamins, minerals and added protein in their natural forms. A selected few are even gluten free.  You can find these grains in Mrs. Greens, Whole Foods, Trader Joes and some

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Don’t Let Menopause “Weigh” You Down

Eat a well balanced diet, one that is nutrient dense, including lean proteins. Don’t forget proteins help with muscle mass. Muscle protein synthesis helps repair and maintain skeletal muscle. Protein should be part of every meal according to the Journal of the Academy of Nutrition and Dietetics; it helps protein synthesis to “be turn on”

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Want a Natural Anti-Inflammatory?

 Can it be true that adding turmeric to your diet can help with inflammation? Turmeric, also known as Curcuma Longa is a century old spice. Turmeric has been part of many Indian and Asian dishes for many years. It’s believed that it has many potential health benefits. Turmeric is the reason curry has that golden

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Chickpea Brownies

For one reason or another we are always looking for healthier versions of some of our favorite desserts. I came across this recipe the other day for chickpea brownies that tasty very much like a fudge brownie. My kids loved them, although I did not openly tell them they were made we chickpeas until they

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Tips to Add Vegetables to Your Day

Many times we are told to watch our portions and have only one serving, but what is a serving? According to the USDA, “my plate” which took the place of my pyramid we should be consuming 2 ½ cups of vegetables.  So keep in mind that 1 cup raw vegetables or cooked is equal to

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Choose Local and Seasonal Foods this fall!

Being conscientious about choosing seasonal and locally grown foods is an easy way to keep our environment and our bodies healthy this fall!   Choosing foods that are harvested in their natural growing season and that are produced from farms close by offer tons of benefits.  Because local foods travel shorter distances from the farm to

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Brussels Sprouts are Back!

I remember when I was young having Brussels sprouts and it wasn’t a big hit at our dinner table, except with my parents.  It seemed that Brussels sprouts seemed to have almost disappeared and you didn’t hear people talking about, or see recipes on how to prepare it. I looked in some old cook books

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Tips for Shopping at the Farmers Market

1. Go early – go early for the best selection or very late if you want to get a discount. Vendors would rather sell it at a discount than bring it back. 2. Know what is in season in your area and plan on buying those items. 3. Bring bags – try to remember to

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Swiss Chard Rollatini

Once I joined my CSA I found I had large amounts of certain vegetables. They were so plentiful I was always looking or creating new recipes. Swiss chard has become one of my favorites. This recipe, adapted from Giadia De Laurentiis has become a staple in my house, it’s satisfying and healthy. Let me know

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