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June 15, 2022
By Mary Lou Block RDN, LMNT The long-awaited summer break is in full swing! Woohoo! Usher in the “not a care in the world” mentality, unless you are the one in charge of food for growing appetites. Suddenly, cooking responsibility, rises to a new level and best nutrition intentions fly out the drive through window. “Welcome to the kitchen, may I take your order, please?” Not that I am opposed to drive through dining, but honestly, let’s ask some serious questions. Can I really afford frequent fast food meals in 2022? Prices are going up everywhere. Add up the dollars spent at the drive...Read more
May 20, 2022
By Mary Lou Block, RDN, LMNT Of all the things to plant in your garden, it would be greens of some kind. I am sure you make a practice of planting them, since they are so good for liver detoxification, not to mention being chock-full of nutrients. So, as you are thumbing through the selection of seed packets, consider three rock star greens that are easy to grow in Nebraska. Kale belongs to the cabbage or brassica family, while spinach and swiss chard are members of Chenopodiaceae family. Try looking up the pronunciation of the later family, and enjoy a new conversation starter. Nutrient...Read more
May 3, 2022
By Mary Lou Block, RDN LMNT I have to admit, I am more of a wisher than a gardener. Of course, I have enjoyed some wonderful gardens in my life, even ones I have planted. At times the pressure of planting a garden is overwhelming though, and I am tempted to let Farmers Market deliver my produce later in the summer. After all, I don’t have time to garden, right? Nope, that can’t be the story this year. The looming high price of summer fuel is a heads up to prepare for higher grocery bills. With this in mind, I am all for getting out and digging in my garden and encouraging you to do the same!...Read more
February 17, 2022
By Mary Lou Block RDN LMNT Ever feel like giving up? Have you been in the battle too many times….to eat better, to lose weight, to begin an exercise program, to…….whatever? It probably doesn’t feel attainable or the effort worth it. Feeling overwhelmed with it all? Remind yourself of history and be encouraged. Near the end of the Revolutionary War “the Americans were burdened with war debt, food shortages and sagging morale. Something had to give. General George Washington decided to go for a knockout.”* He headed to what would become the final battle of the war, Yorktown. Just when he could...Read more
November 15, 2021
By Mary Lou Block RDN LMNT Duck Your Head When I tire of watering potted marigolds, I know am ready for fall’s end. But I can’t say I am ready to duck my head for blustery winter winds! Are you? Ducking your head for winter involves more than putting on your hat. If you really want to be ready, ramp up your immune system. Your Mother was Right How do you do this? Mind your mother, and eat liver? Actually it turns out liver is high in Vitamin A, and Vitamin A is crucial to a healthy immune system. Vitamin A is critical in several pathways of the immune system. Research shows that a constant...Read more
September 7, 2021
By Mary Lou Block RDN LMNT Have you frequented a farmer’s market this summer? It’s an addiction for me. I love the social, artistic, and intellectual stimulation of it all, but of all the things I love, real food is at the top of the list. I just can’t help myself when it comes to the rainbow of color and nutrient density of “fresh locally grown fare.” From bell peppers to sprouts, it’s addictive! Think polyphenols as you peruse the market tables of amber, crimson, magenta, lavender and green. They are big determiners of the color, flavor and health-promoting properties of the vegetables in...Read more
June 23, 2021
Move over Iceberg lettuce…make way for arugula! By Mary Lou Block RDN LMNT If you have been looking with suspicion at the narrow, jagged leaves of the salad-green labeled arugula, be suspicious no more. You will love the nutty and slightly peppery flavor of this power-packed salad leaf. Besides adding a great flavor to your lunch, it is loaded with health boosting nutrients. It’s not rocket science! Arugula is also known as “Rocket Lettuce” and Italian cress. It a cruciferous vegetable, a member of the brassica family. You know its relatives well: broccoli, cauliflower, kale, Brussels sprouts...Read more
May 3, 2021
By Mary Lou Block RDN LMNT More than macaroons Ever notice that coconut oil is everywhere these days? I don’t just mean in macaroons! From health food stores to your local grocer, you will find an abundant selection, not just of shredded coconut, but a sweet and versatile counterpart, coconut oil. For those of you familiar with long lists of saturated fat no, no’s, I am guessing you are scratching your head. You recall that coconut oil was definitely a NO, and now, it is considered a health food! So what changed? SF not bad. Coconut oil is 80-90% saturated fat. It first appeared on the “No”...Read more
March 2, 2021
Luck of the Irish to your health….. It’s March, and with March, comes St. Patrick’s Day, a true Irish holiday. Since, I am interested in your health, I might say something sassy this month like, “The luck of the Irish to your health!” It’s complimentary right? Maybe not… The expression, assumes the meaning of extreme good fortune , but history tells us a contrary story about this phrase. “Luck of the Irish”, birthed in America during the gold and silver rush days, described the many successful Irish miners. It actually carried an overtone of sarcasm, as if to say, Irish mining fortunes had...Read more
September 10, 2020
Oysters, Zinc and Corona Virus Boston felt like a long way from Nebraska, and oysters on the ½ shell didn’t make me feel any more at home! “Do people honestly eat them raw?” I queried to my Dietetic Internship roommate many years ago. My sole experience with oysters, up to this point in history, had been oyster soup at Christmas. I couldn’t, for the life of me, understand why someone would care to swallow a rubbery, uncooked version as an appetizer in downtown Boston, but I didn’t know then what I know now about oysters, zinc and corona virus. Oysters are packed with zinc. One of these raw...Read more

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