Category: Eating Well With Kim

See-saws and Protein: Wild Swings and Balance

by Kim Beavers, MS, RD, LD, CDE Headlines abound about the nutritional benefits of eating protein and I agree protein is very important. It is important in the context of a healthy diet just like fat and carbohydrates. That crazy word “moderate” comes into play like it does with all things nutrition. Marketing wants us on the extreme side of things, think of it like a see-saw—-the fun part is when the see-saw swings from high to low (eat more of this, eat less of this) while the middle balanced position is a bit on the boring side. See-saws...

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Summer Hydration

by Kim Beavers, MS, RD, LD, CDE Whew… it is HOT! This makes sense of course, because it is summer in the South. That not only means heat but water as well.  Swimming, boating, sprinklers and water balloon fights abound. However as school resumes, the water of summer may be regulated to the weekend but water is essential for hydration, health and proper functioning. So, how much water is recommended? There are many variables to consider such as weather, age, clothing, equipment, activity and other foods consumed. Fruits and vegetables contain higher water content than other foods. Read as:...

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Are You Dishing up Food or FoodBorne Illness?

by Kim Beavers, MS, RD, LD, CDE Proper food handling and preparation can make the difference between feeding your family nourishing meals or accidentally giving them a foodborne illness.  Foodborne illness is mainly contracted through poor personal hygiene in the kitchen (yikes), cross- contamination (yikes)  and time-temperature abuse (also yikes). The main microorganisms of concern are E. coli, salmonella, listeria and fungi. Fortunately, keeping your family safe, healthy and with bellies full is easy with a few kitchen safety tips. Practicing proper personal hygiene habits is first on the list to prevent foodborne illness.  Make sure to properly wash...

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Refrigerator Salad Bar

by Kim Beavers, MS, RD, LD, CDE Keeping salad ingredients chopped and at the ready can assure your family will get veggie variety often and ease tension on hurried scheduled evenings. Salad is something I recommend daily but it is easy to fall into a salad rut. This month, I wanted to share some “salad rut reduction techniques” with you as well as simple meal assembly strategies. Get Prepped! • Wash and dry your salad greens (lettuce, spinach, arugula or some combination of your favorite mixed greens) for the week. Place your greens in a large container, zip top...

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Georgia’s Other Peach: The Vidalia® Onion

by Kim Beavers, MS, RD, LD, CDE In 1990, the Vidalia® became the official state vegetable of Georgia. Mild winters, regular rain and low sulfur soil  gives South Georgia its peach or claim to fame the “Vidalia® Onion.” Harvest season is quickly approaching and it, like all good things, comes to an end—lasting only about twelve weeks. Fortunately, due to improved technology (controlled atmosphere) Vidalia’s are available through fall and up to the holiday season. While the short growing season (late April through June) may make you cry, Vidalia’s themselves produce fewer tears when cut than spicier onions. The...

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