Posts from 2016-03

Breakfast: the Only Way to Start the Day

nourish blog post - Paul H. Broyhill Wellness CenterBreakfast is the most important meal of the day. It provides you with the energy you need to start your day and can also provide many other health benefits including weight control. Studies have shown that when people eat breakfast in the morning, they are less likely to eat a larger amount of calories during the day.

The ideal breakfast contains a good balance of carbohydrates, healthy fats and protein. Carbohydrates provide fuel for your brain, healthy fats enhance absorption of the fat soluble vitamins and protein provides a feeling of fullness.

Try these quick breakfast ideas to start your day the right way:

  • Oatmeal with a dash of raisins or dried cranberries and walnuts
  • Low-fat plain yogurt layered with your favorite whole grain crunchy cereal and fruit
  • Breakfast smoothie made with low-fat milk and your choice of fresh or frozen fruit or a combination of both
    • If you want a thicker smoothie add an extra banana or extra frozen fruit
    • You can also use low-fat or Greek yogurt
  • Top a whole grain waffle with low-fat yogurt and your favorite fruit
  • Breakfast sandwich with scrambled eggs and turkey bacon on whole wheat toast and your favorite fruit on the side

Don’t delay – eat your breakfast today

Savoring the Flavor while Decreasing Sodium

Sodium, although an essential nutrient to the body, is often over- consumed in the American diet.  Sodium causes fluid to remain in your body, which causes your blood pressure to rise.  When your blood pressure is high, the chances of coronary heart disease and stroke are elevated. According to the American Heart Association, the average American consumes 3,400 milligrams of sodium daily and the recommended intake is 1,500 milligrams of sodium per day.  While the salt shaker may contribute to your intake of sodium, it’s not the only source.

Oftentimes the foods that add the most sodium in our diets are breads and rolls, cold cuts and cured meats, pizza, soups, and sandwiches. Overall, sodium can be limited by making whole food choices instead of processed foods and comparing the food labels to choose lower sodium foods. 

Sodium can also be lowered by cooking with other spices and ingredients during meal preparation to add flavor.  Try adding onions, garlic, fresh rosemary, thyme, chives, basil, lemon juice or vinegar to recipes for added flavor. 

Check out this Spring recipe that adds flavor while also limiting the sodium.

spring peanut pad thaiSpring Peanut Pad Thai

by: Alexandra Caspero, MA, RD 


  •  8 ounces flat rice noodles (brown rice preferred)
  •  ¼ cup low-sodium creamy peanut butter
  • 1 tablespoon grated fresh ginger
  • 2 cloves garlic, minced
  •  1 tablespoon brown sugar
  •  3 tablespoons (45 milliliters) rice vinegar
  •  1 tablespoon (15 milliliters) sesame oil
  •  ¼ teaspoon crushed red pepper flakes
  •  ¼ cup (60 milliliters) hot water
  •  1 tablespoon (15 milliliters) canola oil
  •  ⅓ cup scallions, chopped, including white and green parts
  •  2 cloves garlic, minced
  •  2 large eggs, lightly beaten
  •  8 ounces trimmed asparagus, cut into 1-inch pieces
  •  1 cup frozen peas
  •  1 large lime, juiced (about 2 tablespoons / 30 milliliters juice)
  •  ½ cup roasted peanuts, lightly salted, roughly chopped
  •  ¼ cup cilantro, chopped


  1. Prepare rice noodles according to package instructions. Pour noodles into a colander and let drain.
  2. Meanwhile, make sauce by whisking peanut butter, ginger, garlic, brown sugar, rice vinegar, soy sauce, sesame oil and crushed red pepper flakes in a medium bowl.
  3. Slowly whisk in hot water and stir until sauce is blended. Set aside.
  4. In a large wok, heat canola oil over medium heat. Add scallions and cook until fragrant, about 1 to 2 minutes. Add garlic and cook for 30 seconds. Pour in eggs and stir to scramble for about 2 minutes or until soft. Add asparagus and peas and cook for 3 to 5 minutes, stirring often, until asparagus is tender.
  5. Add drained noodles and sauce and cook for 1 to 2 minutes, tossing until the liquid has been absorbed. Stir in lime juice.
  6. Transfer cooked noodles and vegetables to a large platter or bowl and garnish with peanuts and cilantro. Serve immediately. Serves 6.

Cooking Note

This dish comes together quickly, so be sure to chop and prep all ingredients before cooking.

Nutrition Information 

Serving size: 2 cups (350 grams) 



The American Heart Association website: Sodium and Salt.

Recipe Source: Food and Nutrition. The Academy of Nutrition and Dietetics. Alexandra CasperoMA, RD is a Stone Soup blogger and author of

Photo by: Scott Payne



Slow Down & Savor the Flavor

I'm Blogging National Nutrition MonthMarch is National Nutrition Month®. This is a campaign to raise awareness about the importance of making healthy nutrition and lifestyle choices.  Join us to “Savor the Flavor of Eating Right.”  How, when, why and where you eat is just as important as what you eat. It’s all about finding ways to enjoy making healthier choices. After all, if you don’t like doing something, you are not as likely to stick with it.

Make a point to slow down and savor each eating experience. Take time to sit down at the dinner table to eat and make the environment pleasant. Things like setting the table, playing soft music, or lighting a centerpiece with candles helps focus attention on the meal. Believe it or not, this can help you manage your weight. When you eat too fast, it is easy to consume more calories than you realize. If you are not paying attention, you can quickly eat a large meal and still not feel satisfied. It really is true that it takes several minutes for the brain to receive fullness signals from the stomach. Rushing meals, eating in front of the TV, or anything that causes distractions while eating, can lead to overconsumption of calories and weight gain.

Do you or your family do things to make mealtime special? We would love for you to post your ideas.

*Academy of Nutrition and Dietetics is hosting the National Nutrition Month Event