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]

Anyone else struggle with this concern? Heading to the grocery store tonight to pick up a little bit of produce!
07/19/2019

Anyone else struggle with this concern? Heading to the grocery store tonight to pick up a little bit of produce!

Not sure if I’m ready for the steak strips!
07/15/2019

Not sure if I’m ready for the steak strips!

Had to visit Cabot cheese at the exhibits! Well since full fat may be an ok choice.... (everyone’s nutrition needs are...
07/15/2019

Had to visit Cabot cheese at the exhibits! Well since full fat may be an ok choice.... (everyone’s nutrition needs are different though)

Yummy selection of cheese and fruit at the exhibits!
07/15/2019

Yummy selection of cheese and fruit at the exhibits!

Do you remember these magazine covers? Full fat may be ok for heart health but trans fats should be avoided! Carbs are a...
07/15/2019

Do you remember these magazine covers? Full fat may be ok for heart health but trans fats should be avoided! Carbs are an issue- but the sugary, and processed ones not as much with whole grains. Bottom line-keep calories under control. It’s not an excuse to eat lots of fatty foods! #FAND #FANS Florida Academy of Nutrition and Dietetics

I walked 7500 steps this morning during my walk! Here’s a sampling of the shells I collected. #worklifebalance #stress...
07/15/2019

I walked 7500 steps this morning during my walk! Here’s a sampling of the shells I collected. #worklifebalance #stressrelief

Dinner at 10k Alley gastropub & gaming emporium. Garden salad with mixed greens, shaved baby vegetables, puffed quinoa, ...
07/15/2019

Dinner at 10k Alley gastropub & gaming emporium. Garden salad with mixed greens, shaved baby vegetables, puffed quinoa, grilled organic chicken with citrus dressing.

Just sent my Boomer magazine editor this picture for a laugh. Their readers send in similar pictures of vacations with t...
07/13/2019

Just sent my Boomer magazine editor this picture for a laugh. Their readers send in similar pictures of vacations with the magazine and can win tickets to local Richmond events.

Great morning sessions on plants based diet and culinary nutrition. Box lunch on the balcony to warm up after the chilly...
07/13/2019

Great morning sessions on plants based diet and culinary nutrition. Box lunch on the balcony to warm up after the chilly conference rooms!

This landlubber took her sister to the Snook Inn Restaurant & Chickee Bar for shrimp and loved the Polynesian salad! (ro...
07/12/2019

This landlubber took her sister to the Snook Inn Restaurant & Chickee Bar for shrimp and loved the Polynesian salad! (roasted pulled chicken, mixed greens, macadamia nuts, mandarin oranges, red onions, cucumbers , crisp wontons with a miso-ginger vinaigrette)

The beach is my happy place and combining it with a nutrition conference is even better! Can’t wait to learn tomorrow ...
07/12/2019

The beach is my happy place and combining it with a nutrition conference is even better! Can’t wait to learn tomorrow with the Florida Academy of Nutrition and Dietetics! #FAND

I’ll miss the dietetic intern graduation since I’ll be in Florida at the conference. I was just surprised in my offi...
07/09/2019

I’ll miss the dietetic intern graduation since I’ll be in Florida at the conference. I was just surprised in my office by the eight interns graduating- I was selected as the dietetic internship preceptor of the year! So pleased and honored. It is an amazing experience to help train and prepare them to become registered dietitians. Looking forward to see all the exciting things they achieve!

Pick up some fresh #peppers For your next stirfry, or get them pre-sliced at the store. Enjoy more fresh veggies while t...
07/06/2019

Pick up some fresh #peppers For your next stirfry, or get them pre-sliced at the store. Enjoy more fresh veggies while they are in season!

Some foods are dangerous for Fido. Others are not, but remember feeding your pet too much can cause them to be overweigh...
07/05/2019

Some foods are dangerous for Fido. Others are not, but remember feeding your pet too much can cause them to be overweight or obese. That can shorten their life! Be sure to keep them active too.

Here’s the recipe from VCU Health’s  Instagram story yesterday. Thought I’d share it since Instagram crashed. I ma...
07/04/2019

Here’s the recipe from VCU Health’s Instagram story yesterday. Thought I’d share it since Instagram crashed. I made this recipe last night and it’s hard to stop eating LOL

Two of my last minute Red, White, and Blue recipe ideas for your July 4th cookouts: Fruit Salsa with Cinnamon chips and ...
07/03/2019

Two of my last minute Red, White, and Blue recipe ideas for your July 4th cookouts: Fruit Salsa with Cinnamon chips and Potato Salad

Still trying to figure out what to bring to that 4th of July cookout? Check out these two healthy recipes from our nutritionists. Bonus! They're both red, white and blue! 🔴⚪🔵🇺🇸 bit.ly/VCUHealth4th

The new Boomer is on stands now. It’s my debut article on herbs and they used my picture too! Let me know where you fi...
07/02/2019

The new Boomer is on stands now. It’s my debut article on herbs and they used my picture too! Let me know where you find it when you pick one up.

06/29/2019

My 1st article for BOOMER magazine is coming out next week! Look for it at Kroger, WaWa, Food Lion & other Richmond locations

I’m so excited to be attending the Florida Academy of Nutrition and Dietetics (FAND) state meeting in Marco Island, Fl...
06/28/2019

I’m so excited to be attending the Florida Academy of Nutrition and Dietetics (FAND) state meeting in Marco Island, Florida on July 12!

I forgot Wegmans Midlothian carried my favorite cheese! #nationaldairymonth #Junedairymonth Cabot Creamery Co-operative
06/22/2019

I forgot Wegmans Midlothian carried my favorite cheese! #nationaldairymonth #Junedairymonth Cabot Creamery Co-operative

Enjoying some delicious vegetables from my friend Pam’s vegetable garden. Fresh zucchini, yellow squash, sweet onions,...
06/18/2019

Enjoying some delicious vegetables from my friend Pam’s vegetable garden. Fresh zucchini, yellow squash, sweet onions, sautéed in a little oil and salt free chicken stock. A little salt and pepper. Placed in a baking dish sprinkled with a little shredded 2% Reduced fat cheddar cheese. Baked at 350° until the cheese was bubbly and some browned.

I won a drawing for a conference registration to a 2019 Nutrition conference from The Dairy Alliance  GUESS where I’m ...
06/18/2019

I won a drawing for a conference registration to a 2019 Nutrition conference from The Dairy Alliance GUESS where I’m going in JULY?????? @dairy_alliance National Dairy Council #JuneDairyMonth UPDATE: I’ll Be Attending the Florida state dietitian meeting in Marco Island, Florida. That’s At the tip of Florida on the gulf side😍☀️🏝

How did I forget it was National CHEESE Makers day?????? Enter to win.
06/18/2019

How did I forget it was National CHEESE Makers day?????? Enter to win.

TODAY IS NATIONAL CHEESE MAKER’S DAY!
Question:How many pounds of milk does is take to create one pound of cheese? As always like and comment for your chance to win a free $100 grocery voucher.

A. 1
B. 10
C. 4
D. 7

Thanks Richmonders for voting me #1 Best bedside manner in dietetics last year.  It's voting time again, now through Jun...
06/15/2019
OurHealth Magazine for Richmond's Voting Ballot for the 2019 7th Annual Best Bedside Manner Awards

Thanks Richmonders for voting me #1 Best bedside manner in dietetics last year. It's voting time again, now through June 30 if you care to vote!

OurHealth Magazine for Richmond's annual Best Bedside Manner Awards are widely considered by doctors and providers in Greater Richmond, VA as the most meaningful and cherished recognition they receive because it comes from patients and peers in our community. The winners will be released in the 2019...

With 16 interns a year and overlapping classes, we usually have interns in the Nutrition Clinic rotation.  I really like...
06/15/2019
Virginia Commonwealth University Health System Dietetic Internship

With 16 interns a year and overlapping classes, we usually have interns in the Nutrition Clinic rotation. I really liked this timely topic of eggs for this intern's Facebook post assignment!

EVERYDAY A NEW DISCOVERY: NUTRITION EDITION:
The confusion continues! Researchers revisited the heavily debated links between egg consumption and dietary cholesterol. According to a recent study, excess cholesterol in a diet showed a significant increase in risk of cardiovascular disease. However, while that seems like a strong statement, gaps are noted within the study. See what this author has to say, find out the American Heart Association’s current recommendations, and be on the lookout for future studies on this controversial topic!
https://www.today.com/health/eggs-cholesterol-why-new-study-may-be-misleading-t150502

Here's another Facebook post from last fall my intern wrote as part of her Nutrition writing objective in the Dietetic I...
06/15/2019
Virginia Commonwealth University Health System Dietetic Internship

Here's another Facebook post from last fall my intern wrote as part of her Nutrition writing objective in the Dietetic Internship.

EVERYDAY A NEW DISCOVERY: NUTRITION EDITION:
Should you buy organic fruits and vegetables? The organic vs. conventionally grown produce debate continues to be a hot topic in the nutrition world. Buying organic can be more sustainable for the environment and can reduce risk of pesticide consumption but can also be more expensive. Also, no significant differences have been found in the overall nutrition content between the two. Check out this article from Today’s Dietitian about recent research on organic produce! http://www.todaysdietitian.com/newarchives/070113p28.shtml

06/15/2019
Virginia Commonwealth University Health System Dietetic Internship

One of my projects for our Dietetic Interns during our Nutrition Clinic rotation is to write a Facebook post for the Dietetic Internship page. They locate a scientifically sound nutrition article to share to help combat the flood of nutrition misinformation on social media.

EVERYDAY A NEW DISCOVERY: NUTRITION EDITION:
Nitrates are used in our farming practices but are dangerous for our tiny loved ones who cannot safely process them. This article reviews the risk related to nitrates and how they may affect the way you choose to create homemade baby foods. Learn when it is safe to feed your baby homemade foods and how to avoid nitrates.
https://www.nationwidechildrens.org/family-resources-education/700childrens/2014/06/homemade-baby-food-the-danger-of-nitrates

I love this Christmas plate and use it all year round. Corn Flakes Turkey casserole (made with chicken) and Green Beans ...
05/31/2019

I love this Christmas plate and use it all year round. Corn Flakes Turkey casserole (made with chicken) and Green Beans Basilico. #casserole #turkeycasserole #chickencasserole #CornFlakes #greenbeans #basil
Recipe for Corn Flakes Turkey Casserole

2 cups diced turkey or chicken
1 cup celery, diced
1 cup cooked rice
1 can (10 ¾ oz) 98% reduced fat cream of chicken soup
2 TBSP chopped onion
¼ cup Miracle Whip Light
1 can (8 oz) sliced water chestnuts
¼ cup slivered almonds
1 cup corn flakes cereal, crushed
2 TBSP Country Crock® tub margarine, melted

Preheat oven to 350°F. Spray 8” x 8” (or 9” x 9”) casserole dish with nonstick cooking spray.
In a large bowl, combine all ingredients except the margarine and corn flakes. Spoon into the casserole dish.
Combine melted margarine and crushed corn flakes. Spread over the top of the casserole.
Bake at 350°F for 45 minutes or until heated through.

Makes 6 servings. Per serving: 227 calories, 17 gm protein, 8.5 gm fat, 20.5 gm carbohydrate, 2 gm fiber, 384 mg sodium, 32 mg calcium.

Grainy Mustard Chicken, brown rice and a salad.  I cooked a lot over the weekend.  #mustard #chicken #brownrice #salad #...
05/31/2019

Grainy Mustard Chicken, brown rice and a salad. I cooked a lot over the weekend. #mustard #chicken #brownrice #salad #leftovers. Chicken recipe below.

Grainy Mustard Chicken

This recipe was a favorite of our “Biggest Chooser to Lose.” Even those who don’t like mustard will enjoy this delicious recipe! The elegant dish could not be simpler to make. It calls for four breasts, but you could easily make 20. Just increase the ingredients in the same proportions to accommodate larger amounts. While the recipe calls for broiling, sometimes I double the marinade ingredients and bake it instead, at 350 degrees F, for 30-45 minutes or until the chicken is cooked through.

Makes 4 servings

4 boneless, skinless chicken breasts
3 tablespoons grainy Dijon mustard (or one that is full of seeds such as Maille Old Style Whole Grain Dijon Mustard)
3 tablespoons honey
1 ½ teaspoons soy sauce

Place chicken breasts in a glass or ceramic container.
In a small bowl, mix mustard, honey, and soy sauce.
Spoon 3 tablespoons of the mustard mixture over chicken, making sure all surfaces are covered, and refrigerate the rest to use later. Marinate for at least 20 minutes, but preferably for several hours in the refrigerator.
Preheat the broiler for about 10 minutes.
Place breasts in one layer on a broiler pan. Pour remaining marinade and reserved sauce over them.
Broil about 3-4 inches from the heating coil for 10-15 minutes, checking to see if done after 10 minutes

Nutrients per serving: 209 calories, 3 grams fat, 30 grams protein, 13 grams carbohydrate, 0 grams fiber, 730 milligrams sodium, and 20 milligrams calcium.

-- From “Eater’s Choice Low-Fat Cookbook” by Dr. Ron and Nancy Goor (Houghton Mifflin Co).

#babaghanoush -a delicious  dip! #eggplant  #dips #InternationalMediterraneanDietMonth From the Practical Nutrition Arch...
05/29/2019
Practical Nutrition: Try baba ghanoush, Middle Eastern eggplant dip

#babaghanoush -a delicious dip! #eggplant #dips #InternationalMediterraneanDietMonth From the Practical Nutrition Archives

The unique looking eggplant is a versatile vegetable that adds color and boosts nutrition in our meals. It’s a staple in Mediterranean, Middle Eastern, Indian, Asian, Italian and French cuisines.

Remembering my father and other WWII veterans today.  I hope you have a safe, healthy and yummy Memorial Day.
05/27/2019

Remembering my father and other WWII veterans today. I hope you have a safe, healthy and yummy Memorial Day.

What's a #MemorialDayPicnic without potato salad.  Here's a lighter version! From the Practical Nutrition archives #pota...
05/26/2019
Practical Nutrition: A lighter, healthier potato salad

What's a #MemorialDayPicnic without potato salad. Here's a lighter version! From the Practical Nutrition archives #potatosalad

Nothing says picnic more than a bowl of homemade potato salad. The weather is finally getting warmer, and everyone will be pulling out their potato salad recipes for Memorial Day

I was in the mood for a fresh salad! #HeartsOfRomaine #saladgreens #redonion #shreddedcarrots  #dicedcelery
05/25/2019

I was in the mood for a fresh salad! #HeartsOfRomaine #saladgreens #redonion #shreddedcarrots #dicedcelery

Add some produce to your grill with this Summer Vegetable Kabob recipe. #grilledfruit #grilledvegetables #fruit #vegetab...
05/24/2019
Practical Nutrition: Make Memorial Day cookout guilt-free with a few careful choices

Add some produce to your grill with this Summer Vegetable Kabob recipe. #grilledfruit #grilledvegetables #fruit #vegetables #kabobs #MemorialDayCookout From the Practical Nutrition Archives

Are you going to a Memorial Day cookout? That holiday menu often focuses on high-fat grilled meats: hotdogs, hamburgers, ribs, steaks and bratwurst. Traditional side dishes can include high-fat potato

Make room for #veggies on your grill with this Grilled Southwestern Stuffed Peppers recipe.  #stuffedpeppers #peppers #r...
05/23/2019
Practical Nutrition: Healthful grilling for Memorial Day

Make room for #veggies on your grill with this Grilled Southwestern Stuffed Peppers recipe. #stuffedpeppers #peppers #redpeppers #greenpeppers #MemorialDayCookout From the practical Nutrition archives

Dust the pollen off your grill, and grab your umbrella (just in case) for the unofficial start of the grilling season: the Memorial Day cookout.

Tzatziki-a Classic Greek dip made with yogurt and cucumbers.  #tzatziki #cucumbers #yogurt #GreekYogurt #vegetarian  #In...
05/22/2019
Practical Nutrition: Reach for yogurt to add calcium and protein to your diet

Tzatziki-a Classic Greek dip made with yogurt and cucumbers. #tzatziki #cucumbers #yogurt #GreekYogurt #vegetarian #InternationaMediterraneanDietMonth

If you could see the faces some people make when I ask them if they like yogurt, you’d think they had bitten into a sour lemon. Many haven’t tasted yogurt

Look for a lightened up #potatosalad recipe on May 26th!
05/21/2019

Look for a lightened up #potatosalad recipe on May 26th!

Enjoy this Pumpkin Hummus recipe all year round!  From the Practical Nutrition Archives #hummus #pumpkinhummus #chickpea...
05/16/2019
Practical Nutrition: A look at four food trends, plus making pumpkin hummus

Enjoy this Pumpkin Hummus recipe all year round! From the Practical Nutrition Archives #hummus #pumpkinhummus #chickpeas #InternationalMediterraneanDietMonth

Sampling new foods and products was the highlight of the Academy of Nutrition and Dietetics’ Food & Nutrition Conference & Expo in Washington, which I attended with more than 11,000

Sunny Hummus recipe made with sunflower seed butter (a peanut free alternative). From the Practical Nutrition archives. ...
05/15/2019
Practical Nutrition: Protein-rich nut butters are packed with healthful nutrients

Sunny Hummus recipe made with sunflower seed butter (a peanut free alternative). From the Practical Nutrition archives. #hummus #chickpeas #sunflowerseedbutter #sunflowerseeds #InternationalMediterraneanDietMonth

Peanut butter and jelly sandwiches have long been a staple in lunchboxes, but people with peanut allergies don’t get to enjoy them. Fortunately, butters can be made from many nuts

Address

Midlothian, VA

Alerts

Be the first to know and let us send you an email when Mary-Jo Sawyer, RD, Food and Nutrition Writer & Speaker posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Mary-Jo Sawyer, RD, Food and Nutrition Writer & Speaker:

Videos

Nearby media companies


Other Midlothian media companies

Show All