Mary-Jo Sawyer, RD, Food and Nutrition Writer & Speaker

Mary-Jo Sawyer, RD, Food and Nutrition Writer & Speaker Mary-Jo Sawyer RD is a food and nutrition writer and speaker. She also works at VCU Health as an outpatient dietitian where she provides individual nutrition counseling by appointment.

Mary-Jo Sawyer is a registered dietitian with VCU Medical Center, where she provides outpatient nutrition counseling. Email her at [email protected]

Made these oat bran muffins last night to have with breakfast. Throwback to the 1980s when oat bran was first recognized...
03/23/2020

Made these oat bran muffins last night to have with breakfast. Throwback to the 1980s when oat bran was first recognized as a good soluble fiber for lowering cholesterol. I finally found a store that carried the Quaker brand! Other brands didn’t work with my specific recipe so it’s best to use the recipe provided by that brand. I added cinnamon and a few raisins.

Made a big pot of chili for dinner. The hubby doesn’t like beans so I stuck mine on the side over leftover quinoa. #chil...
03/22/2020

Made a big pot of chili for dinner. The hubby doesn’t like beans so I stuck mine on the side over leftover quinoa. #chiliconcarne #quinoa #kidneybeans

Now this is the kind of sodium I can really promote! Happy Saturday😎!
03/21/2020

Now this is the kind of sodium I can really promote! Happy Saturday😎!

Our director gave the staff these little succulents to celebrate national nutrition month since all our activities and ...
03/19/2020

Our director gave the staff these little succulents to celebrate national nutrition month since all our activities and luncheon were canceled. If it survives my brown thumb it will probably be a good reminder of this time.

Overheard at work: "I've been drinking warm lemon water every morning to boost my immunity for the corona virus." 😳No, n...
03/19/2020
Perspective | No, you probably can’t ‘boost’ your immune system to prevent coronavirus. Here’s why.

Overheard at work: "I've been drinking warm lemon water every morning to boost my immunity for the corona virus." 😳No, no, no, no, and again no! It doesn't work like that and we don't need more junk science right now. What you can do, at the link!

The system needs a balanced diet to function at its best. Adding more vitamins and minerals hasn’t been proved to make it function better.

03/17/2020

Are veggies the new pot of gold at the end of the rainbow? Happy St. Patrick’s Day!

CANCELLED
03/15/2020

CANCELLED

Join us Monday as we whip up a healthy treat ahead of St. Patricks Day 🍀as part of Nutrition Month. Have your blender handy 😉

Had a day off so enjoyed lunch with the family. I interviewed one of the chefs here for my current  "Farm to Fork" artic...
03/13/2020

Had a day off so enjoyed lunch with the family. I interviewed one of the chefs here for my current "Farm to Fork" article at Boomer Magazine article on stands now. Yum!

03/13/2020

I'll be demonstrating how to make a GREEN smoothie on the VCU Health FB page at NOON on Monday!

Due to our current health crisis, It’s not surprising my seminar has been canceled. Looking forward to presenting it s...
03/13/2020

Due to our current health crisis, It’s not surprising my seminar has been canceled. Looking forward to presenting it sometime in the future!

Also appropriate today...Using a grocery list can make it easier to shop for healthful foods, but that’s not the only be...
03/12/2020
10 Tips for Eating Right Affordably

Also appropriate today...Using a grocery list can make it easier to shop for healthful foods, but that’s not the only benefit! Learn how a shopping list can save money, plus tips and tricks for getting the most nutrition for your dollar at the grocery store: https://sm.eatright.org/ERaffordably #NationalNutritionMonth

U.S. food prices continue to rise and shoppers are challenged to find more economical ways to buy groceries and prepare healthy meals. Here are 10 tips for stretching your food dollar.

Final “Ask the RD” nutrition questions during #NationalNutritionMonth for VCU Health Instagram 
03/12/2020

Final “Ask the RD” nutrition questions during #NationalNutritionMonth for VCU Health Instagram 

2 more screen captures From “ask the dietitian” on VCU health Instagram story today for #nationalnutritionmonth and regi...
03/12/2020

2 more screen captures From “ask the dietitian” on VCU health Instagram story today for #nationalnutritionmonth and registered dietitian day. Click on the individual pictures for a better view.

These VCU Health Instagram questions kept me busy! I wish I had more words but I did what I could in the little space I ...
03/12/2020

These VCU Health Instagram questions kept me busy! I wish I had more words but I did what I could in the little space I had😉

Five RDs in our department.  Two were former interns, now on staff, and on the far right is our department director.
03/11/2020

Five RDs in our department. Two were former interns, now on staff, and on the far right is our department director.

It's National Employee Appreciation Day! We're thankful for the care and compassion that our team members bring to VCU Health every day. Like our registered dietitians, who provide nutrition therapy for patients and healthful information to our community during Nutrition Month and all-year-round! 🍎

Virginia Apples are in season. Check out this recipe for a fruit version of Nachos!
03/11/2020

Virginia Apples are in season. Check out this recipe for a fruit version of Nachos!

Looking for a healthy snack that's easy to make? Check out this recipe for apple nachos from our registered dietitians 🍎➡ https://bddy.me/3aMGIa2

Happy registered dietitians day to me! Today I will be answering Nutrition questions on the VCU health Instagram 🤓🍎🥕🧀🥙🥦...
03/11/2020

Happy registered dietitians day to me! Today I will be answering Nutrition questions on the VCU health Instagram 🤓🍎🥕🧀🥙🥦🥚🍿

Dietetic Interns with our Virginia Commonwealth University Health System Dietetic Internship sharing fun nutrition activ...
03/10/2020

Dietetic Interns with our Virginia Commonwealth University Health System Dietetic Internship sharing fun nutrition activities with employees and staff for #NationalNutritionMonth

I'm eating leftovers for dinner tonight, because I planned to do so and prepared them! #NationalNutritionMonth Do you li...
03/09/2020

I'm eating leftovers for dinner tonight, because I planned to do so and prepared them! #NationalNutritionMonth Do you like leftovers?

Eat Right, Bite by Bite means developing healthful eating habits one step at a time. This week, learn three strategies f...
03/09/2020
3 Strategies for Successful Meal Planning

Eat Right, Bite by Bite means developing healthful eating habits one step at a time. This week, learn three strategies for successful meal planning: https://sm.eatright.org/mealplanning #NationalNutritionMonth

Planning ahead helps relieve mealtime stress. Follow these three steps and you’ll be planning and prepping nutritious and delicious meals that fit your preferences and lifestyle!

#Quinoa is a seed and a good vegetarian source of protein. It’s often used as a grain and will fit in any meals like yo...
03/08/2020

#Quinoa is a seed and a good vegetarian source of protein. It’s often used as a grain and will fit in any meals like you would use rice.

Many #FarmersMarkets open in May. Until then, enjoy colorful, fresh produce at your local grocery store! Produce by Publ...
03/07/2020

Many #FarmersMarkets open in May. Until then, enjoy colorful, fresh produce at your local grocery store! Produce by Publix. #NationalNutritionMonth

One small step to healthful eating is practicing proper portion control. Learn more about portion sizes and teaching kid...
03/05/2020
Kids and Portion Control

One small step to healthful eating is practicing proper portion control. Learn more about portion sizes and teaching kids to listen to internal hunger cues: https://sm.eatright.org/prtndistortion #NationalNutritionMonth

One reason kids may not be eating appropriately sized portions is that they may not recognize what a MyPlate serving size actually looks like.

I’m providing Instagram content for @VCU Health for #NationalNutritionMonth! Here’s What’s in season in Virginia this m...
03/05/2020

I’m providing Instagram content for @VCU Health for #NationalNutritionMonth! Here’s What’s in season in Virginia this month.

My Farm to Fork article is now on area newsstands! I'll post the link once it appears online. You can find them at Wawa,...
03/05/2020

My Farm to Fork article is now on area newsstands! I'll post the link once it appears online. You can find them at Wawa, some Food Lions and CVS locations, plus public libraries, and some doctors' offices.

About 60 percent of your body is made of water — hydration is important! Learn more about how much water you need each d...
03/04/2020
How Much Water Do You Need

About 60 percent of your body is made of water — hydration is important! Learn more about how much water you need each day and how to hydrate healthfully: https://sm.eatright.org/WaterNeeds #NationalNutritionMonth

Do you really need to drink eight, 8-ounce glasses of water every day?

Good nutrition tastes good!  Enjoy the flavor, color, crunch and look of your foods.
03/03/2020

Good nutrition tastes good! Enjoy the flavor, color, crunch and look of your foods.

Small goals and changes can have a cumulative healthful effect. For #NationalNutritionMonth, make it a goal to take time...
03/03/2020
Family Dinners in a Flash

Small goals and changes can have a cumulative healthful effect. For #NationalNutritionMonth, make it a goal to take time to enjoy your food with the whole family. Get inspired with these four speedy meals: https://sm.eatright.org/famdinnerflash

Make time to eat with your family using the following tips from registered dietitian nutritionists — the food and nutrition experts.

This #NationalNutritionMonth, learn how simple steps can make a big difference in eating healthfully! One simple way to ...
03/02/2020
The Basics of the Nutrition Facts Label

This #NationalNutritionMonth, learn how simple steps can make a big difference in eating healthfully! One simple way to improve your health is to learn how to read Nutrition Facts panels: https://sm.eatright.org/nutrfactbasics

Get to know the basics of the Nutrition Facts Panel, and understand the parts and pieces, from serving size, total calories and fat to percent of Daily Values.

I've worked with Dr. Koehn in several nutrition projects. "In VCU’s Culinary Medicine course, future doctors learn how t...
03/02/2020
An apple a day by VIRGINIA COMMONWEALTH UNIVERSITY

I've worked with Dr. Koehn in several nutrition projects. "In VCU’s Culinary Medicine course, future doctors learn how to work with patients on healthy eating and shine a light on nutrition as a key ingredient to disease prevention"

A group of Virginia Commonwealth University medical students crowd around Deborah Koehn, M.D., and registered dietitian and nutritionist Caroline Roessler at the Kroger supermarket in Carytown with a shopping list in hand. However, this is no ordinary shopping trip. The future doctors spend their vi...

Do you ever wonder how many miles you’re actually walking each day? This chart gives you an estimated amount. People Th...
03/01/2020

Do you ever wonder how many miles you’re actually walking each day? This chart gives you an estimated amount. People Think their “activity” is enough to control weight or lower cholesterol or blood pressure. Being busy is not the same as actual exercise. What can you do to increase your daily steps?

This National Nutrition Month, focus on the importance of making informed food choices and developing sound eating habit...
02/29/2020

This National Nutrition Month, focus on the importance of making informed food choices and developing sound eating habits by eating a variety of nutritious foods every day!

Learn more about #NationalNutritionMonth: https://sm.eatright.org/NNMinfo

Mary-Jo Sawyer, RD, Food and Nutrition Writer & Speaker's cover photo
02/29/2020

Mary-Jo Sawyer, RD, Food and Nutrition Writer & Speaker's cover photo

02/23/2020
Cabot Creamery Co-operative

Ever wonder what determines how sharp a cheddar tastes?

You love the bold taste of Cabot Cheddar, but how do you tell which cheddar is sharper or milder than another? Our Sharpness Scale is here to help, ranking our farmers’ classic cheddars and serving up some delicious cheddar knowledge - learn more: http://ms.spr.ly/6185TwN2v

Mary-Jo Sawyer, RD, Food and Nutrition Writer & Speaker's cover photo
02/21/2020

Mary-Jo Sawyer, RD, Food and Nutrition Writer & Speaker's cover photo

New Issue coming in March.  Looking forward to seeing my article on farm-to-fork in print! Cover picture-Lewis Ginter Bo...
02/21/2020

New Issue coming in March. Looking forward to seeing my article on farm-to-fork in print! Cover picture-Lewis Ginter Botanical Garden-it's beautiful when it is in bloom!

Ohhhh those spring gardens look so good on a winter day like this... 😊 New issue, coming soon!

Looking for something online and discovered I had been "RD of the Day" from Today's Dietitian 4 times in the past! (I on...
02/15/2020
Today's Dietitian magazine

Looking for something online and discovered I had been "RD of the Day" from Today's Dietitian 4 times in the past! (I only knew about 2). #RegisteredDietitian

"How would you react if you were told you could never eat fresh fruits, fresh vegetables, or some of your favorite foods again?" Today's RD of the Day writes in her column for the Richmond Times-Dispatch. "Many people with difficulty swallowing, or other medical concerns affecting their digestive tract, may be able to eat only puréed (blended), chopped or very soft foods." http://www.richmond.com/food-drink/mary-jo-sawyer/practical-nutrition-blended-food/article_69f96fa1-028b-54ab-98bf-3331da27a251.html

Practical Nutrition, Mary-Jo Sawyer, RD goes on to explain that those who have dysphagia are unable to consume solid foods, and sometimes liquids, without the risk of choking. It could lead to food or liquid accidentally getting into the lungs, which can cause pneumonia and sometimes lead to death.

In addition to those with dysphagia, the RD from VCU Health continues, others suffer from gastroparesis, a weakness of the stomach muscles resulting in slow emptying of food into the intestine. Also, some people may need to change their diet temporarily to a pureed diet after throat or weight-loss surgery.

Following a puréed diet can be daunting initially, she says, and quotes pureed food cookbook writer Diane Wolff, whose mother had dysphagia from a stroke.

"Delicious puréed meals are often simply blending foods you enjoy," Mary-Jo says. "Individual nutrition requirements vary, and some people may need higher calories for weight gain. Whatever the reason for the diet, it’s essential to follow the recommendations of your health care providers."

Read the full article and see why May-Jo is today's RD of the Day. http://www.richmond.com/food-drink/mary-jo-sawyer/practical-nutrition-blended-food/article_69f96fa1-028b-54ab-98bf-3331da27a251.html

A little research for my upcoming Farm-to-table article for Boomer magazine. Here’s leftovers of my Quinoa salad to enjo...
02/15/2020

A little research for my upcoming Farm-to-table article for Boomer magazine. Here’s leftovers of my Quinoa salad to enjoy tomorrow- vegan (until I added organic grilled chicken) and gluten free. #mixedgreens #quinoa #carrots #peppers #chickpeas #fetacheese #almonds

02/15/2020

Something to think about.

Chocolate for Valentines day?Not all chocolate is physically good for the heart-content by our dietetic interns for the ...
02/13/2020

Chocolate for Valentines day?Not all chocolate is physically good for the heart-content by our dietetic interns for the VCU Health screensavers. But enjoy in moderation!

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Ms Sawyer, do you by any chance have a newsletter?