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Cook in Color
Pomerene Marketing • June 15, 2020
Cook in Color
Did you know that different cooking and baking methods of your fruits and vegetables can increase or decrease the amount of nutrients you get in your food? Below is some education and tips to try different cooking methods, without losing the benefits of your produce:
- Fresh- Fresh is best? Not always the case. In some forms of cooking it activates the nutrient to become more available when heated rather than eaten fresh. Though, many fruits and vegetables contain majority of vitamins and minerals in this state. Your water-soluble vitamins, B and C.
- Bake/Roast- A healthier version to frying because the oil or fats that you may add to the food do not replace the water in the food, therefore you are consuming less fat. Baking and roasting are basically the same thing, but used for different foods. Minimal vitamins and minerals are lost through this method.
- Braise- This combination cooking method of searing then slow cooking an item in a liquid on low heat is primarily used for meats but can be used for vegetables. Vitamins and minerals can leech into the liquid over the cooking period. Try to reuse the liquid in soups or other dishes to use those nutrients that were lost.
- Boil- Nutrients can be lost in the water, especially if salt is added. Primarily your water-soluble vitamins, B and C. Consuming or reusing the liquid is a great way to still consume those nutrients lost.
- Dehydration- A fan favorite for fruits primarily as an easy way to carry with you on-the-go. During the process, an acid such as citric acid or lemon juice, is added to limit the bacteria growth. The acid and drying process can both alter the nutrient content.
- Fry- Aim for air fried or pan fried compared to deep fry, so that less oil or fats are being transferred into the food, while still maintaining the crispy texture. High heats can alter fat soluble vitamins, A, D, E and K.
- Grill/Broil- Grilling and broiling are both dry heat methods that heat from the bottom (grill) or top (broiler). These heating methods can reduce water- and fat-soluble nutrients if droplets are lost during cooking. Side note, reducing the amount of smoke can reduce your risk of potentially harmful side effects.
- Microwave- A great method to heat your produce with minimal effects on nutrients. Microwave heats food by electromagnetic waves that cause the molecules within the food to vibrate or bounce, causing friction among the food, and therefore heating the food. Due to its short cooking time, much of the vitamins and minerals are maintained.
- Steam- A water-based method to cooking, using minimal water. Since it uses minimal water, majority of nutrients are maintained during process.
Jackie Genetin, RDN, LD
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Loudonville, OH – Nurse practitioner Sarah Smith is bringing more than 20 years of experience in holistic healthcare to Pomerene Family Care in Loudonville. Smith has a diverse background that includes pediatrics, women's health, massage therapy, healing touch, fitness and nutrition. She will work alongside fellow nurse practitioner Debra Lewis to meet the need for a well-rounded family practice within the community. “I have always enjoyed health and wellness and problem solving within that umbrella,” Smith said. “I had an amazing clientele base with my holistic practice. That encouraged me to become a family practitioner, because I was an advocate for patient care – physically, mentally and spiritually.” Smith earned her Bachelor of Science in Nursing from Ashland University and her Master of Science in Nursing from Chamberlain University. Along with her staff, she sees her role as building a trusting relationship with patients by communicating openly, listening to their concerns, and offering the best clinical evidence and resources available for their health. By equipping individuals with health information and education, she hopes to improve overall well-being in the community. “We enjoy our jobs,” she said. “Our patients trust us with not only their healthcare but also with sharing their sorrows and happiness. We become extended family members in a sense, and it is quite an honor!” Smith stays busy on a small farm with her husband and children, where they strive to make choices that support a healthy lifestyle. “There is no such thing as perfection,” she said. “It’s about the willingness to take the first steps at making better decisions.” Pomerene Family Care in Loudonville is currently accepting patients. Contact the Loudonville office at 419-994-0212. Pomerene Hospital, rated one of the Top 20 Rural & Community Hospitals in the US, is an independent, private, not-for-profit hospital. Pomerene employs more than 325 employees while maintaining a medical staff with 80+ physicians. For more information, call (330) 674-1015
Megan Matthews is the newest Certified Nurse Midwife to join Pomerene’s midwifery team. Pomerene’s Certified Nurse Midwives are healthcare providers that go through comprehensive training, providing personalized and holistic care throughout pregnancy, birth, and postpartum. In her role, Matthews will support women from puberty through menopause. She says she is passionate about pregnancy and birth and has wanted to be a midwife since she was 4 years old. “I went with my mother to her prenatal appointments when she was pregnant with my sister,” Matthews said. “I fell in love with pregnancy and knew that’s what I wanted to do when I grew up.” Matthews earned a Masters of Science in Nursing from Frontier Nursing University and is a Certified Nurse Midwife through The American Midwifery Certification Board. She has over eight years of experience as a Labor and Delivery RN and an additional two years as an OB/GYN office RN. “I was drawn to Pomerene because of the emphasis on normal physiologic labor and birth with minimal interventions,” she said. Pomerene’s midwifery services prioritize informed decision-making, empowering women to actively participate in their own care. Midwives provide education, support, and guidance to ensure a positive and safe birthing experience. Matthews will deliver midwifery care at Pomerene office locations in Millersburg, Berlin and Sugarcreek. Childbirth takes place at Pomerene Hospital’s birthing center. Asked what Pomerene’s mission of caring for our community’s health means to her, Matthews said it’s about taking care of the well-being and happiness of the people around her. “It means being there for each other, supporting one another, and promoting a healthy lifestyle for everyone in our community,” she said. “It’s about making sure that we all have access to good healthcare and resources that can help us stay healthy and thrive.” Outside of Pomerene, Mathews enjoys spending time outdoors with her husband and three daughters, Briar, Linden, and Bishop on their small farm. Pomerene Hospital, rated one of the Top 20 Rural & Community Hospitals in the US, is an independent, private, not-for-profit hospital. Pomerene employs more than 325 employees while maintaining a medical staff with 80+ physicians. For more information, call (330) 674-1015 or visit www.pomerenehospital.org .
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