November 2011

November 2011 posts

Swedish Hospice Raises Awareness During Hospice and Palliative Care Month

SEATTLE, Nov. 4, 2011 – November is National Hospice and Palliative Care Month and Swedish Hospice, a service of Swedish Visiting Nurse Services (SVNS), will be hosting informational displays at Swedish's three hospital campuses in Seattle during the month to ensure people know this valuable resource is available in King County. Both Swedish Hospice and SVNS are nonprofit services certified by Medicare and Medicaid.

In Real Life

This video has sparked some controversy about exposing babies and young children to technology. Some people think it’s a shame that the baby thinks the magazine is ‘broken’. It seems to me that the baby is just figuring out that the iPad works one way and the magazine works another. She’s trying out her world. She’s testing those Baby Physics again.

The American Academy of Pediatrics has stated quite clearly that “pediatricians should urge parents to avoid television viewing for children under the age of two years.”  This is to include limiting the time exposure as well as limiting the content to appropriate entertainment (no violence, drugs, alcohol, etc.).

I agree completely that screen time should be limited for our children but it would be nearly impossible to completely restrict all exposure to media.  We just need to harness the technology and use it appropriately.  

Our children are growing up in an age where we can carry the internet in our pockets. They do need to learn their way around a laptop and an iPad.   We get upset if the schools don’t have computer labs or the latest technology. Some schools even issue laptops instead of textbooks because laptops are so inexpensive but can be updated so easily. That’s wonderful. The amount of knowledge at our fingertips is incredible and increasing exponentially everyday.

However, there are serious drawbacks to too much screen time:

Fast and Filling Broccoli Walnut Pasta

Love pasta but feel guilty eating it? Here’s a great way to understand portion sizes and still be able to enjoy the foods you love. And you can alter this dish (serves 4) to please vegetarians and meat lovers alike.


  • 2 cups broccoli florets, bite size
  • 1 tablespoon olive oil
  • ½ small onion, chopped into small pieces
  • 2 cloves garlic, minced
  • ½ cup chicken or vegetable broth, low-sodium
  • ½ teaspoon tarragon
  • ½ cup chopped walnuts
  • 8 oz fusilli, bowtie, other small pasta
  • 2 oz goat cheese, crumbled
  • dash of salt and pepper to taste


  1. Heat water for pasta and cook according to directions.
  2. Chop broccoli and microwave for two minutes. Run under cool water and set aside.
  3. Sauté onion and garlic in olive oil until translucent, 3-5 minutes. Add broccoli, tarragon, broth, walnuts, salt, and pepper.
  4. Stir and cover over low heat for 5 minutes or until tender.
  5. Add cooked pasta to the broccoli mixture and heat thoroughly. Toss with crumbled cheese and serve.

Per serving: 302 calories, 14 gm protein, 21 gm carbohydrate, 19 gm fat, 5 gm sat, 6 mg mono, 32 mg cholesterol, 3 gm fiber, 217 mg sodium

THE SEASONED COOK You can substitute 8 ounces of chicken or shrimp for the cheese and then use Parmesean or Asiago cheese as a garnish only. Use whole wheat pasta for a whole grain option.

Festive Bulgur Salad

In our taste tests, teens gave this recipe high fives—and so did the adults! Served heated or at room temperature, it complements a variety of meals. Serves 4.


  • ½ cup fine bulgur
  • 1 cup boiling water
  • 1 cup frozen peas and carrots
  • ½ cup frozen corn
  • 2 teaspoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • ½ teaspoon salt (optional)
  • ¾ teaspoon pepper
  • 1 cup canned garbanzo beans, rinsed and drained
  • ½ cup grape or cherry tomatoes, sliced in half
  • 4 green onions, sliced


  1. In medium bowl, pour boiling water over bulgur and cover. Let rest for 15 minutes.
  2. Meanwhile, place corn, peas, and carrots in a strainer and run under hot tap water until thawed. Fluff bulgur with a fork and stir in corn, peas, and carrots. Cool to room temperature.
  3. In a small bowl, whisk together oil, vinegar, pepper, mustard, and garlic. Pour over bulgur mixture, add garbanzo beans, tomatoes, and green onions; stir to combine.

Per serving: 201 calories, 9 gm protein, 37 gm carbohydrate, 4 gm fat, 1 gm sat fat, 2 gm mono fat, 0 mg cholesterol, 9 gm fiber, 419 mg sodium, (129 mg sodium without salt)

English Muffin Mates

Make muffins go the extra mile! Go beyond butter and jam, and match whole wheat English muffins with healthful, calcium-rich, low-fat cottage cheese or crunchy, protein-packed peanut butter. The hardest part is choosing a topping – so, split your muffin and try one of each. Serves 4.


  • 4 100% whole wheat English muffins
  • 4 tablespoons low-fat small curd cottage cheese
  • 4 tablespoons crunchy peanut butter


  1. Preheat oven to broil (or use toaster oven).
  2. Split muffins in half.
  3. Spread 1 tablespoon cottage cheese or peanut butter on each half.
  4. Place under broiler until bubbly and the muffin rims are toasted (about 2 minutes).
  5. Serve with fresh fruit and nonfat milk.

Per Serving: 245 calories, 11 gm protein, 31 gm carbohydrate, 9 gm fat, 2 gm sat fat, 4 gm mono fat, 1 mg cholesterol, 6 gm fiber, 455 mg sodium

THE SEASONED COOK Don’t skip breakfast. It’s an excellent opportunity to give yourself a head start on your daily requirements for fiber and calcium by having cereal (look for those with at least five grams of fiber per serving), fresh fruit, nonfat milk, or yogurt. 

Angelic Deviled Eggs

Definitely not your mother’s deviled eggs! An excellent source of protein, our version is much less devilish because we’ve replaced half the egg yolks with low-fat cottage cheese, and then blended it all together with a spike of hot mustard and a pinch of dill. So dig in with a “devil-may-care”attitude…they’re heavenly! Serves 8.


  • 8 large eggs
  • 2 tablespoons fat-free mayonnaise
  • 1 tablespoon hot mustard or prepared wasabi
  • 3 tablespoons nonfat cottage cheese
  • 1 tablespoon lemon juice
  • 1 teaspoon dill weed
  • paprika


  1. Place eggs in large saucepan and cover with cold water. Bring to boil then simmer 15 minutes.
  2. Cool eggs by draining hot water and filling sauce pan with cold water 2 or 3 times, then let sit for 5 minutes.
  3. Carefully crack and remove shells, then cut eggs in half lengthwise and remove yolk portions, discarding half.
  4. Place remaining yolk portions with next four ingredients in blender and puree until smooth, about 15 seconds.
  5. Place about 1 teaspoon of mixture in cavity of egg halves. Garnish with dill weed and paprika.

Per serving: 59 calories, 13 gm protein, 2 gm carbohydrate, 3 gm fat, 1 gm sat fat, 1 gm mono fat, 107 mg cholesterol, 0 gm fiber, 266 mg sodium

THE SEASONED COOK Substituting nonfat cottage cheese for half of the egg yolks cuts the cholesterol and fat content by 25% – and no one will know!

Swedish/Issaquah Welcomes First Baby Born at New Facility

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