ON THE
Light Side
Issue No. 206
A free monthly publication from Skiff Medical Center, Newton, IA
Planting An Herb Garden
If you are novice to herb gardening,
start with transplants, rather than
seeds for the best success. When
you're selecting herbs, be sure
they're meant for culinary uses, not
just as an ornamental herb. Some
of the ornamental herbs may have a
less desirable flavor because they've
been bred for appearance rather
than taste appeal.
Popular fresh garden herbs include
basil, chives (common chives and
garlic chives), cilantro, dill, mint and
parsley. Herbs such as French tarragon (Artemesia dracunculus), oregano, rosemary, thyme (Thymus serpyllums is a common culinary
thyme), sage and winter savory are
satisfactory in both fresh and dried
forms.
NOTE: Mint is a very aggressive
plant that can quickly take over the
herb garden. Plant it in a container
at least 12 inches wide and deep
(about a one- or two- gallon size
container) without holes. Inexpensive plastic containers without holes
are available at most nurseries or
lawn and garden centers. Bury the
container in the ground so an inch
of the container is above ground
level. This will contain the plant so it
can't creep out the top or the bottom and will prevent it from spreading throughout the garden. You may
need to water mint more than other
herbs that are planted normally and
can send their roots farther into the
ground.
Many herbs are suitable for container gardening. Container gardening is an especially good option if
you're limited on space and great to
have on a patio or deck.
Eat Oats!
For information on planting an herb
garden, check with your local Iowa
State Extension Office, lawn and
garden center or your local bookstore or library. Internet resources
that may be helpful in planning an
herb garden include:
Penn State Directory of Herbs
http://horticulture.psu.edu/
This site includes the following information about herbs:
•Hardiness zones for successful
planting in the United States
•Plant type: annual, biennial or
perennial. An ANNUAL completes its life cycle in one growing season and must be planted
yearly. A BIENNIAL completes
its life cycle in two growing seasons; biennials produce only
foliage the first year and bloom
the second year. Some people
plant biennials, such as parsley,
yearly for their foliage. A PERENNIAL lives for many growing
seasons and comes back yearly.
•Plant height and width
•Sun and soil requirements
Iowa State Extension
www.extension.iastate.edu/store/
ListItems.aspx?CategoryID=55
This site contains downloadable
PDF files on vegetables and herbs.
The frost-free date after which you
may plant herbs in our area is May
10.
Cream of Wheat, or oatmeal
for breakfast? If you want to
drop your blood pressure, go
for the oats.
In a study of people with
high blood pressure, eating
soluble-fiber-rich wholegrain oats every day caused a
significant dip in BP readings. In fact, some people's
pressure dropped so low that
they needed less blood pressure medication.
Never change or stop your
prescription medications
without instructions from
your doctor. But a bowl of
oatmeal in the morning may
be a wonderful thing to add
to your blood pressure management plan. In the study, a
diet supplemented with oats
was not only more effective
than wheat fiber at slashing
blood pressure readings but
also helped control cholesterol and blood sugar. That's
quite a powerful package of
heart-protective benefits for
one little grain.
To receive the amount of
oats that the study participants ate you need threefourths cup of oatmeal at
breakfast and an oat-based
snack later in the day.
Shape-Up Shoes – Do they Work?
Shape-up shoes claim to:
1. Tone your muscles
2. Promote healthy weight loss
3. Make it easy to get in shape!
The miracle shoes also claim to improve posture, reduce cellulite
and firm backsides by just putting it on! Are these claims true?
Most experts believe these claims are too good to be true.
Dr. Ron Charles, Skiff Medical Center orthopedic surgeon, explained the studies on Shape-Ups are
too limited. He stated “I would not buy them.”
Matt Scotton, DPT, ATC, Director of Rehabilitation Services at Skiff, indicated that the research results are mixed. He explained that the shoes alter gait mechanics and increase muscle activity
making us less energy-efficient which equals more calories burned. Most people will tolerate these
shoes well, but Matt expressed concern that since these shoes alter natural
gait mechanics they could contribute to repetitive stress injuries.
A Meal with Appeal
A pair of Shape-Ups cost around $100.
Lemon Basil Halibut
2 Tbsp fresh lemon juice
3 Tbsp olive oil, divided
1 tsp Dijon mustard
4 tsp chopped fresh basil
1 tsp freshly grated lemon peel
11⁄2 tsp minced fresh garlic
11⁄2 lbs halibut fillets
Black pepper, to taste
For sauce, in a small bowl whisk together lemon juice, 2 tablespoons oil
plus mustard, basil, lemon peel and
garlic; set aside. In a large nonstick
skillet heat remaining 1 tablespoon oil
over medium-high heat. Season fillets
with pepper to taste; add to skillet.
Cook 4 to 6 minutes per side or until
fish flakes easily with a fork. Drizzle
with sauce, and serve immediately.
4 servings
Calories: 300
Fat: 15g
Saturated fat: 2g
Carbohydrate: 1g
Sodium: 130mg
Herbed Cherry Tomatoes
2 cups cherry tomatoes,
halved
¼ cup olive oil
3 Tbsp vinegar
¼ cup fresh parsley
1 ½ tsp fresh basil
1 ½ tsp fresh oregano
½ tsp sugar
Combine all ingredients and refrigerate.
8 servings
Like a beautifully landscaped garden, an appealing meal follows basic principles of design. Varieties of
foods add color, flavor,
texture, shape and temperature to meals and
snacks. At the same time,
food variety means a wider
spectrum of nutrients and
phytonutrients. Here are
some tips to add visual
variety and appeal to your
meals.
• Contrast the colors on
the plate.
• Vary the flavors. Different ingredients and seasonings in a dish or meal add
layers of flavor.
• Vary the texture.
Crunchy foods contrast and
complement soft foods.
• Vary the shape. Round
meatballs, round peas and
round potatoes may look
boring if plated together.
Calories: 70 Fat: 6g Saturated fat: 0 Carbohydrates: 2g
Sodium: 0 Fiber: 1g
IF you do not have fresh herbs
substitute with dried herbs: 1/2
tsp dried for 1 1/2 tsp fresh.
On the Light Side is written by
Registered Dietitian Jenny
Thompson.
Interested in Skiff Medical
Center Wellness programs?
Contact 791-4303.