How Nutrition Savvy Are You?

March 9, 2015 by Susan Piergeorge

March is National Nutrition Month. Take the quiz and see just how nutrition savvy you are! 1. Sources of complete vegan proteins include: A. Chia seeds B. Hemp seeds C. Quinoa D. All of the above   2. Vitamin K can be found in: A. Primarily in green vegetables, such as broccoli and asparagus along with dark green leafy vegetables, such as spinach and kale B. Meat and eggs C. Beans, soybeans, strawberries D. All of the above   3. The best memory boosting foods come from: A. Berries B. Fatty fish, such as salmon, tuna and sardines C. A Mediterranean diet, including fruits, vegetables, lean proteins, nuts and oils such as olive D. All of the above   4. The best way to handle a food allergy is to: A. Eat small amounts of foods containing the allergen B. Wash hands frequently C. Avoid the allergen D. B and …


Recipe Renovation: Chicken Eggrolls

April 23, 2015 by Susan Piergeorge

By Susan M. Piergeorge, MS, RDN, Nutritionist Welcome to our new series of Recipe Renovation! We will regularly be featuring recipes offered on our Golden Door menu or in our cookbooks that feature traditional dishes that have been modified to be healthier while still delicious. Our first recipe is our chicken eggroll offered weekly at lunch. A typical fried three ounce chicken eggroll has about 200 calories and contains 45% fat. This eggroll served on our Golden Door menu is over twice the size at 8 ounces and comes in at only 320 calories and 33% fat! It is loaded with veggies, lean protein and flavor. Enjoy this crispy and delicious dish! Chicken Eggrolls  Yields 15 chicken eggrolls Ingredients: 8 Chicken breasts marinated (see recipe below) 1 package egg roll wrappers 1 Tablespoon olive, grapeseed or organic canola oil 1 white/yellow onion, small dice 1 clove garlic, minced 4 ribs …


How to Eat to Detox Your Body!

January 22, 2015 by Susan Piergeorge

When we hear about “detox” we often think of fasting, juicing and colonics. The reality is our bodies were designed to detox 24/7.In our new nutrition series at the Golden Door, we explore factors in our environment, lifestyle and eating that can help our bodies stay well. A few key points to consider are: – Examine your environment. This includes your home, cookware, use of chemicals, medications. – Do you really need a variety of cleaning agents or can you use just a few, such as vinegar, lemon juice and baking soda for much of your cleaning. – Are you active? Do you sweat a little every day? This can help rid the body of toxins as well as engaging in exercise which is great for overall health. – What type of eating pattern do you have? How do you cook your foods? – Eating regular meals is important. If …


Try Some Turmeric

October 22, 2015 by Susan Piergeorge

Did you know that turmeric is a cousin of ginger? Like ginger, turmeric can be utilized in both fresh and powder form. It has a beautiful yellow orange color. Powdered turmeric is somewhat mild in taste with a hint of pepper. Fresh turmeric has the taste, texture and color of a spicy orange carrot. Those colors pack some incredible health potential. Turmeric has been shown to be utilized in treating arthritis, digestive issues (including heartburn, gas, bloating, diarrhea, gallbladder disorders, loss of appetite). Additional areas turmeric is used is headache, bronchitis and colds. Turmeric has also been shown to potentially slow the onset of Alzheimer’s, play a role in detoxification, and slow the replication of some cancer cells.  A mighty spice indeed! Dosing of turmeric varies with differing health conditions. Turmeric is best absorbed with white or black pepper (the piperine in pepper has been shown to assist with absorption), …


Healthy Snacks to keep in the fridge and pantry

April 13, 2016 by Susan Piergeorge

By Susan M. Piergeorge, MS, RDN We all have times where we just stare in the fridge or pantry looking for something to eat that can satisfy that hunger. Listed below are some ideas to have on hand and grab in a flash. Be sure to have snacks that include protein, fat and healthy carbs to maintain your blood sugar, keep energy up and hunger satisfied. On their own or use as a spread: – Plain regular or Greek 2% yogurt, which is a complete source of protein, calcium, potassium and probiotics (good for the gut). Add your own fruit, nuts, seeds, or whole grain cereal (sources of healthy carbs and fats) with some spices or a touch of honey (a prebiotic which is also good for the gut). Mixed with some herbs, spices or salsa, Greek yogurt can make a great dip or spread. – Cottage cheese is a …


Golden Door Recipe Restoration: Crab Cakes

May 29, 2015 by Susan Piergeorge

An average fried crab cake has about 230 calories with 60-65% fat and nearly 500 mg sodium. At the Golden Door, we believe in keeping our guests well fueled with healthy and delicious meals. From a nutrition standpoint, crabmeat contains quality protein, along with omega-3 fatty acids, B vitamins such as folate (B9), cobalamin (B12) and niacin (B3), and important minerals such as zinc, selenium, potassium, phosphorus and copper. In this recipe we’ve reduced the calories and sodium, while also lowering the fat. Serve this delicious crab cake with a mixed greens salad, accompanied with some whole grains, or make smaller (half size) portions and serve as an appetizer or snack.   Crab Cake Servings 30 3-ounce crab cakes   Ingredients 4 pounds cooked crabmeat 1 ½ cups mayonnaise 1 ½ cups panko bread crumbs 1 medium onion, chopped 1 Tablespoon chopped fresh parsley 2 Tablespoons Worcestershire sauce 2 Tablespoons …


Eat Your Flowers!

July 27, 2015 by Susan Piergeorge

In the summer we enjoy the bounty a garden brings. The fruits, vegetables and flowers all just blend together for a beautiful display as well as pleasing our palate. While many fruits and vegetables do start off as flowers, there are a number of edible flowers with nutrition benefits to consider adding to your garden. A few include: – Chive blossoms are a member of the allium family which includes garlic and onions (pictured above), and contain vitamin C, sulfur and iron. – Society garlic (also pictured) is also a member of the allium family (onions and garlic are actually in the lily family) but different genus. Society garlic flowers add wonderful flavor and color to salads and appetizers. – Rose petals (also pictured) contain antioxidants, along with vitamins A, B3, C and E. – Nasturtiums possess the powerful antioxidants lycopene (associated with decreased risk of cardiovascular disease and cancer) …


Magnificent Magnesium and Your Body

August 10, 2015 by Susan Piergeorge

By Susan M. Piergeorge, MS, RDN, Nutritionist Golden Door Did you know that 78% of Americans consume insufficient quantities of magnesium? What makes this mineral so important? At the Golden Door, our guests typically engage in an active fitness program and adequate magnesium is essential. Magnesium plays multiple roles in our bodies. It is a cofactor that regulates over 300 enzyme systems which regulate biochemical reactions in our bodies. According to the National Institutes of Health (NIH) some of these include “…protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.” Magnesium is required for energy production, along with supporting bone development and the synthesis of DNA, RNA, and the powerful antioxidant glutathione. “Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm,” states the …


Announcing New Nutrition Class at Golden Door!

September 9, 2014 by Susan Piergeorge

Ever wonder what’s behind some of those nutrition claims? Is organic really better than conventional farming? Does high fructose corn syrup cause belly fat? What is GMO and is it safe? Learn the answers to these and other current nutrition buzzwords circulating. Attend our “What’s in My Food?” class during your next stay with us at the Golden Door presented by our nutritionist Susan M. Piergeorge, MS, RDN! Learn more about Golden Door’s dynamic Nutrition Program here!


The Nutrition Benefits of the Thanksgiving Meal

November 24, 2014 by Susan Piergeorge

The holiday season is upon us. With all the information of how to curb the weight gain over the holidays, let’s take a look at some of the nutrition benefits of the actual meal. Start off with a little of each and then sit back and wait a while before you have seconds (or thirds!). First off, there’s the turkey. Turkey is an excellent, lean source of protein. Contrary to what many think, it is not the tryptophan in the turkey that makes us sleepy (protein actually interferes with the release of serotonin and tryptophan)—it’s the meal itself and likely the quantity. Turkey contains vitamins such as B2, B3, B5, B6 and B12, along with minerals such as potassium, iron, zinc and selenium. Aim for a 4 ounce serving. Next is the stuffing. Stuffing can be a vehicle for all types of nutritious additions. Onion and garlic are great for …


September Food Safety Awareness Month

September 18, 2014 by Susan Piergeorge

September is Food Safety Awareness Month! Take the Kitchen Quiz and see how you score on Food Safety! By Susan M. Piergeorge, MS, RDN   1. True or false It’s important to wash all food s including fruits, vegetables, meat, fish and poultry prior to eating or preparing to cook.   2. You’ve experienced a power outage. The food should be safe if: A. The outage only lasted an hour B. The temperature of the food remains at 40°F or lower for both the refrigerator and freezer C. It looks and tastes ok D. a and b only   3. The temperature danger zone is: A. 50-150°F B. 40-140°F C. 60-165°F D. 30-150°F   4. You’ve made sandwiches for lunch the night before and refrigerated them. They should be safe if: A. They are kept refrigerated until eating if made with raw or cooked meat, poultry, fish or eggs B. A …


October is Apple and Cranberry Month

October 9, 2014 by Susan Piergeorge

It’s that time of year for the beautiful colors of fall. It’s also a change of seasons in our produce. October welcomes in apples and cranberries. Both are packed with nutrition, flavor and versatility in cooking. They can be stewed, baked or added to salads. Each on their own or combined make for a delicious snack mixed with some nuts, nut butter, cheese, added to oatmeal, plain yogurt or cottage cheese. A few nutrition and health points for apples: – Apples contain soluble fiber, which has been associated with lowering cholesterol and LDL cholesterol. – Apples contain antioxidants that may help protect the lungs, colon and prostate. – Some evidence reveals that apples may help boost memory and possibly slow the onset of Alzheimer’s – A medium apple contains about 95 calories and 4 grams of dietary fiber, which can help with blood sugar and appetite. – There are about …


Powering It Up for the Holidays

December 15, 2014 by Susan Piergeorge

The holiday season has officially started.  The season includes festivities, food, drink-and stress. Let’s try to put it all in perspective to get the best out of it. – One thing we in the Northern Hemisphere know all too well is that there is less daylight from fall to early spring. Less daylight can lead to the blues and potential irritability, also known for some as seasonal affective disorder (SAD). A few tips to help fight those blues would include consuming more foods/supplements with omega-3 fatty acids. Omega-3 fatty acids have been shown to improve mood. Food sources include fatty fish such as tuna, salmon, mackerel, sardines, ground flaxseed, chia seeds and walnuts. Discuss any supplementation with your healthcare practitioner prior to consuming as omega fatty acids can interfere with some medications. – Another important component to mood and brain health is vitamin D. We physically and emotionally feel better when we have …