Tasty, low-fat feta veggie quiche

quicheElizabeth Keenan, MS, RD, LDN, clinical dietitian with the Duke Center for Metabolic and Weight Loss Surgery, suggests this tasty, low-fat treat.

Ingredients

3 large eggs
1 cup 2-percent milk
¼ red onion, diced
½ teaspoon garlic, minced
½ cup spinach (or substitute using other vegetables in your fridge)
1 Tablespoon extra virgin olive oil
¼ cup crumbled feta cheese
2 Tablespoons chopped sun-dried tomatoes
2 links cooked turkey or chicken sausage
¾ teaspoon salt
Black pepper to taste
1 pie crust

Directions

Step 1. Preheat oven to 350 degrees.
Step 2. Sauté onion, garlic and spinach (or other vegetables) in olive oil just until color turns vibrant.
Step 3. Whisk eggs until frothy, then stir in milk, sautéed vegetables, feta, tomatoes, sausage, salt and pepper.
Step 4. Pour egg mixture into crust.
Step 5. Place in oven and bake for 45 minutes or until the eggs are completely set (a toothpick inserted into the middle will come out clean) and the top is lightly golden brown.
Step 6. Cool for at least 10 minutes before slicing and serving.

Nutrition (six servings)

250 calories
14g fat (5g saturated fat)
890mg sodium

Do you have a favorite recipe? Share it in a comment below or on Facebook!

6 ideas for healthful eating on a budget

fruits and veggiesWe all know eating healthy foods is important. Sometimes, though, balancing a healthy diet and grocery store prices can seem challenging. That’s not the case with the ideas below! Follow these six tips before your next grocery shopping trip.

  1. Planning is an important step for any budget-conscious shopper. Take time to create a list and stick to it.
  2. Name brands can be pricey, so opt for comparable store brands.
  3. Substitute beans for meat for a more affordable source of protein.
  4. Prepare items such as rice and oatmeal from scratch. Remember, convenience costs!
  5. Fruits and vegetables are essential to any proper diet. The 10 most affordable fruits, veggies and legumes are apples, bananas, oranges, greens, lentils, beans, potatoes, carrots, spinach and broccoli.
  6. Frozen fruits and veggies make great budget-friendly alternatives to fresh produce—and they generally won’t go bad before you’ve had a chance to eat them.

Do you have other tips for balancing healthful eating and your budget? Share them in a comment below or on our Facebook page.

Keep your infant safe in the heat and sun

Ellen Byars
Clinical Nurse II, Unit 4-3 Mother/Baby

Mom and dad with baby outsideEnjoying the great outdoors is without a doubt one of the best parts of summertime. With that said, it’s important to protect your infant from the heat and sun. Infants have thinner, more delicate skin than adults so it’s especially important to take a few steps to keep them safe.

  • Dress your infant in cool, loose-fitting and light-weight clothing. Cotton is the perfect fabric for summer wear. Use a hat to shield his or her face from the sun.
  • Never leave your child in a parked car (even if the windows are open) or in an excessively hot room. Babies overheat more quickly than adults and cannot tolerate even a few minutes of being overheated.
  • Use a baby carrier made of breathable material like nylon. If your child appears flushed while in the carrier, remove him or her child at once.
  • Plan your activities ahead of time. Avoid especially hot and muggy days, and avoid taking your infant outdoors between 10 am and 2 pm when the risk of sun damage is at its peak.
  • Seek shade as often as is practical. Small amounts of SPF sunscreen can be applied to infants under 6 months old and larger amounts can be applied to older babies.
  • Keep your infant well hydrated. Infants will increase their intake during the summer months. Watch for your infant’s feeding cues. Nurse your baby more frequently or, if formula fed, increase his or her intake as instructed by your pediatrician.

Have fun this summer with your little one and stay safe!

National Men’s Health Week: June 10-16

Grandfather playing with grandsonThis week, show the men in your life that you care about their health. Share these suggestions with them and encourage them to make healthy choices every day.

Be physically active. Walking briskly, mowing the lawn, playing team sports and biking are just a few examples of how you can get moving. If you are not already physically active, start small and work up to 30 minutes a day of moderate physical activity for most days of the week.

Eat a healthy diet. Fruits, vegetables, whole grains and fat-free or low-fat dairy products are healthy choices. Lean meats, poultry, fish, beans, eggs and nuts are good, too. Try to eat foods that are low in saturated fats, trans fats, cholesterol, salt and added sugars.

Maintain a healthy weight. Try to balance the calories you take in with the calories you burn with your physical activities. As you age, eat fewer calories and increase your physical activity. This will prevent gradual weight gain over time.

Drink alcohol in moderation or not at all. Current dietary guidelines for Americans recommend that if you choose to drink alcoholic beverages, you do not exceed two drinks per day for men (one drink per day for women). Do not drink alcohol if you plan to drive, operate machinery or take part in an activity that requires attention, coordination or skill; if you are taking prescription or over-the-counter medications that can interact with alcohol or if you have a specific medical condition.

Don’t smoke. Smoking affects your bones, eyes, heart, lungs, muscles, skin and teeth as well as your hearing, immune system and weight. While not all the effects of smoking are reversible, quitting can help your body begin to heal and can lead to improved health. Find smoking cessation resources at smokefree.gov and quitlinenc.com.

Take aspirin to avoid a heart attack. Men over 45 who smoke or have diabetes, high blood pressure, high cholesterol or family history of heart disease are at risk for a heart attack. Check with your doctor and find out if taking aspirin is the right choice for you.

Source: “Stay Healthy.” Agency for Healthcare Research and Quality, Rockville, MD.

Q&A: Atrial fibrillation

Keep your heart healthy!Atrial fibrillation affects the well-being of more than 2.5 million Americans. In the latest issue of Your Health, Tim Donahue, MD, chief of cardiology and director of electrophysiology at Durham Regional, shares the facts about this most common form of heart arrhythmia.

  • What happens inside the heart during atrial fibrillation?
  • Can atrial fibrillation be a serious problem?
  • Who is at risk for developing atrial fibrillation, and what can they do to prevent it?
  • How do you treat atrial fibrillation?

Find the answers and learn more about atrial fibrillation at durhamregional.org/yourhealth.

Durham Regional offers support for stroke survivors and caregivers

Several years ago, Dashia Thorpe suffered a stroke while at home in New York. Dashia went to the hospital and learned the stroke had caused left-side weakness. This limited her to walking with a cane or using a motorized chair to get around, and made her second floor apartment a challenge.

Dashia eventually relocated to Durham, North Carolina, where she found a home that could accommodate her needs as well as a new physician, a new school for her son and a new support group. She attended her first stroke support group at Durham Regional in October 2010.

adult helping senior in hospital“The stroke support group at Durham Regional is an outlet for me,” Dashia explains. “It is nice to be able to share my story and hear from others. It is also a good place to get information about new products and services available for people with needs like mine.”

Today, Dashia continues to attend the group to offer support to her fellow survivors.

Read more of Dashia’s story at durhamregional.org/stroke.

The stroke support group at Durham Regional Hospital offers education, support and resources for individuals who have been affected by stroke. Survivors, family members, caregivers and anyone else interested are welcome. This support group meets the second Monday of each month from 1-2:30 pm. To register, visit durhamregional.org/events.

Get moving this summer

People with bikesWith school, work and other commitments, getting enough exercise is not always easy. Thankfully, the summer months—as well as parts of spring and fall—offer beautiful weather in North Carolina. Take advantage of it and get moving!

Fit exercise into your busy schedule

  • Take three 10-minute walks throughout the day instead of one 30-minute walk.
  • Park your car farther from the store, or get off the bus one or two stops early and walk.
  • Walk or bike to the store.
  • Use the stairs instead of the elevator.
  • Take breaks throughout the day to stretch; try involving your co-workers in something active at lunch.
  • Walk while you talk on the phone.
  • Do yard work or household chores.

stk105511corMake it social

  • Join a hiking or running club.
  • Go dancing with your spouse/partner or friends.
  • Go to a movie after you and a friend work out.
  • Play with your children outside.

Remember: To get moving, make it fun! Choose activities you enjoy, then vary what you do so you don’t get bored. Try different walking paths; or bike one day and jog the next. After you’ve exercised or achieved a goal, reward yourself!

Adapted from physical activity tips at womenshealth.gov.