Starchy Vegetables

By Eliza Short, Communications Coordinator for Jackson in Action

It is recommended that the average adult eat 2½ cups of vegetables per day from all five vegetable subgroups, including dark green, red and orange, legumes (beans and peas), starchy, and other. Each subgroup contains a different set of vitamins, minerals, and other components that are needed to maintain peak health. Starchy vegetables include potato, squash, corn, parsnip, yam, and green peas, among others. 

Since most vegetables contain a small amount of carbohydrates, the starchy vegetable category refers to those vegetables higher in carbohydrates than others. This means that starchy vegetables will provide more energy or calories than non-starchy. Even though they are higher calorie, they still provide many healthy components and are a great substitute for bread or pasta with a meal.

Corn is a popular starchy vegetable in the Midwest. It can serve as a grain when processed into corn flour, corn meal, or popcorn, as well as a vegetable when served from the cob. On Tuesday, September 21st, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring corn. Taste tests and recipes will be provided.

Sources: Dietary Guidelines for Americans 2015

Featured Recipe: Corn Salad with Basil and Sorghum Grain

Ingredients:

• 3 cups unsalted chicken stock

• 1 cup uncooked sorghum (or brown rice)

• 8 teaspoons olive oil

• 1 tablespoon fresh basil (or other herb such as tarragon)

• 2 tablespoons vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon garlic

• 1/2 teaspoon kosher salt

• 1/4 teaspoon black pepper

• 8 ounces roasted asparagus (or other vegetable)

• 2 cups halved cherry tomatoes

• 1 1/2 cups fresh corn kernels (previously cooked)

Directions:

Combine chicken stock and sorghum in a medium saucepan. Bring to a boil; cover, reduce heat to low, and simmer 1 hour and 10 minutes or until tender. Drain, cool. If making brown rice, prepare according to package directions.

Combine olive oil, basil or other herbs, vinegar, Dijon mustard, garlic, salt, and pepper in a large bowl, stirring well with a whisk. Add cooked sorghum, asparagus, tomatoes, and corn kernels; toss.

Watermelon Transformation

A new way to eat watermelon!

Here's a video of the BWELLthy recipe Thai Watermelon Salad:

Here's the RECIPE

Thanks to Annah Plaisance - the Black River Memorial Hospital Marketing Intern who produced this video!

Healthy Cookin' LIVE event... Save the Date - Nov. 5, 2016

Join us!

A Live Healthy Cooking Show with nationally-recognized Chef Robert Lewis – Sat. Nov. 5, 2016 - Black River Falls, WI (Lunda Community Center - Fieldhouse)

Brought to you by:  Jackson County Diabetes Alliance, in coordination with local coalitions and organizations, including Jackson In Action.  

• Purpose: Educate the community on healthy cooking techniques and quick carb-friendly meals.
• For all age groups, including families and school-aged children.   

Nationally Recognized Chef Robert Lewis--Coming to Black River Falls November 5, 2016 

SCHEDULE:  Sat. Nov. 5, 2016   

Location: Fieldhouse: Lunda Community Center (Enter/Park at Fieldhouse Entrance – Side of Building)

9 am- Exhibits, Register for Drawings

10- 11: Live Cooking Show!

11 – 12: Meet the Chef; View Wellness Exhibits

BONUS Presentations at local schools on Friday Nov. 4

About The Program: Chef Robert Lewis is a nationally recognized chef with a unique personal story. He will provide a dynamic cooking show designed to entertain and inform participants that healthy foods can taste great and be easy to prepare. Cooking tips for: Healthy body weight, diabetes prevention/management, Mediterranean-style eating for heart health and more will be shared.  (More information on his website: www.happydiabetic.com)  Chef Robert's cookbooks will be available for sale at the event.

Fun with Fruit!

 By Eliza Short, Communications Coordinator for Jackson in Action

Summer is an exciting time for family reunions, outdoor birthday parties, or a day trip to a park. It can be a challenge to come up with easy snacks or dishes to pass on these occasions. One fresh and juicy fruit that can be quickly cut up is watermelon. This fruit is packed with vitamins and minerals, and is a great substitution for snacks that do not hold as much nutritional value, such as chips or cookies. If you have a little more time on your hands, try cutting a watermelon into something creative, such as a shark fruit bowl!

Clink the link below to watch how to make a watermelon shark bowl: https://www.youtube.com/watch?v=srRSMPboMOA

On Tuesday, August 16th, from 11:30-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring watermelon. Taste tests and recipes will be provided.

Featured Recipe: Watermelon Gazpacho

Ingredients:

• ½ large watermelon (black seeds removed)
• 2.5 cups ripe tomatoes
• 1 garlic clove
• ½ large cucumber (skin removed)
• 1 medium sized onion (red or white)
• ½ green pepper (seeds removed)
• ½ red pepper (seeds removed)
• 5 oz water
• 20 fresh basil leaves
• ¾ cup extra virgin olive oil
• 2 T plus 2 tsp apple cider vinegar
• Salt to taste

Instructions:
Wash the ingredients and chop roughly. Then place all the ingredients in a blender. Blend until all the ingredients are combined and the mixture is nice and smooth. 
If you are not using a high power blender, pour the mixture through a sieve, to make sure the gazpacho is velvety smooth (optional). Taste to see if the gazpacho requires some additional salt and serve nice and cool. This will keep for about 2-3 days in the fridge.

Recipe from: http://thelittleplantation.co.uk

Yes! Vegetables are linked with Happiness

By Ruth Lahmayer Chipps, MS, RDN, CD - Registered Dietitian Nutritionist at Black River Memorial Hospital and Jackson In Action Committee member.

We know that it makes good sense to eat more vegetables. Our mother's told us so and scientific evidence continues to pile up--but now a study suggests that eating more vegetables can make us happier.

The article published in Reuters, reveals that individuals who consumed an increased amount of vegetables felt great. In fact, by adding eight portions of fruits and vegeables daily, the change in wellbeing was "about equivalent to going from unemployment to a job, according to the report from researchers in the American Journal of Public Health."  

Read the full article here:

http://mobile.reuters.com/article/idUSKCN0ZV267

For more information on incorporating fruits and vegetables, visit our Harvest of the Month page

Photo Credit: freshbalancenutrition.com

Summertime Gardening

By Eliza Short, Communications Coordinator for Jackson in Action 

Physical activity is an important component of everyday life to stay healthy and strong.  Activities in the summer can include walking, running, paddle board yoga, kayaking, and even gardening! Gardening incorporates the three types of physical activity, including strength, endurance, and flexibility. Carrying bags of mulch and soil, digging and making rows for planting, and weeding all provide at least one type of physical activity, and can help meet the goal of 150 minutes of moderate intensity exercise per week.   

One common vegetable grown in the Midwest region is the cucumber. Cucumbers prefer to grow in a warm summer climate, and can add a cool, crisp component to your favorite recipes. For the month of July, the Jackson in Action Community Coalition is highlighting cucumbers for the Harvest of the Month. Join Registered Dietitian Ruth Lahmayer Chipps on Tuesday, July 19th from 11:30am-12:30pm, for an opportunity to taste a fresh cucumber recipe! Below, you can find a cucumber salad recipe and read about how to improve your garden utilizing organic gardening methods.

Featured Recipe: Marinated Cucumber Tomato Salad

Ingredients:

• 2 cucumbers, peeled and sliced into rounds
• 4 large tomatoes, sliced into rounds
• ½ cup red onion, sliced thinly
• ½ cup extra virgin olive oil
• ¼ cup red wine vinegar
• 1 T sugar
• Salt and pepper
• 1 T slivered fresh basil strips
• 1 T chopped parsley

Directions: Arrange cucumbers, tomatoes, onions, in a shallow serving dish. Mix oil, vinegar, and sugar in a small bowl and pour over vegetables. Season with salt and pepper. Cover and let marinate for at least 1 hour. Sprinkle with herbs just before serving. Makes 6-8 servings.

Organic Gardening Tips

Pest control: Plant onions in between plants such as broccoli, cabbage, eggplant, and cauliflower. Many insects do not like onions, and will stay away from the crops you wish to grow well. To get rid of slugs, fill an empty tuna can with beer and place at the bottom of the plants to draw slugs away.

Weed control: Break up weeds and lay cardboard on top. Put hay or mulch on top of the cardboard to hold it down, which will prevent weeds from receiving sunlight and continuing to grow.

Fertilizer: To stimulate growth of plants, water with “compost tea” once per week. This is made by soaking bags filled with compost in dechlorinated water for a few days with molasses added as a sugar for bacteria to thrive. The bacteria produce nitrogen in the compost tea, which gives plants a natural nitrogen source to flourish.

Healthy Families - Eat Smart to Play Hard This Summer!

Looking for ideas to keep your family healthy this summer? Check out this great booklet from the USDA. Click on this link to check it out: This Summer, Eat Smart to Play Hard.

BRMH Recognized as an American Heart Association Fit-Friendly Worksite

Black River Falls, June 16, 2016 - Black River Memorial Hospital (BRMH) has been recognized as a Platinum-Level Fit-Friendly Worksite by the American Heart Association for helping employees eat better and move more.

"Physical activity and employee wellness are important priorities at BRMH. We are honored and excited to be recognized by the American Heart Association as a Platinum-Level Fit-Friendly Worksite," said BRMH CEO, Mary Beth White-Jacobs. "We're committed to providing the best workplace environment possible. This will benefit our employees' health and produce even more positive results for our worksite overall."

Platinum-level employers:

• Offer employees physical activity options in the workplace.
• Increase healthy eating options at the worksite.
• Promote a wellness culture in the workplace.
• Implement at least nine criteria outlined by the American Heart Association in the areas of physical activity, nutrition and culture.
• Demonstrate measurable outcomes related to workplace wellness.

Some initiatives BRMH put into place to promote wellness in the workplace include twelve individual Fitbit challenges throughout the last year, a tobacco-cessation trivia contest, a holiday time "maintain versus gain" contest and a newly branded BWELLthy lunch program.

The Fit-Friendly Worksites program is a catalyst for positive change in the American workforce. By utilizing this program, the health and well-being of a company's employees becomes a priority.

American employers are losing an estimated $225.8 billion a year because of healthcare expenses and health-related losses in productivity and those numbers are rising. Many American adults spend most of their waking hours at sedentary jobs. Their lack of regular physical activity raises their risk for a host of medical problems, such as obesity, high blood pressure and diabetes. Employers face $12.7 billion in annual medical expenses due to obesity alone. The American Heart Association is working to change corporate cultures by motivating employees to start walking, which has the lowest dropout rate of any physical activity.

Recognition is a critical component of the Fit-Friendly Worksites program. Employers that join this program qualify for official recognition by the American Heart Association. They are listed on the program's national website and qualifying worksites have the right to use the program's annual recognition seal for internal documents and external recruitment-related communications.

 "The Fit-Friendly Worksites Program offers easy-to-implement ways for organizations to help employees eat better and move more, which will help improve their health - and their employer's bottom line," said BRMH Rehabilitation Director, Nicole Schweitzer. "Even people who haven't exercised regularly until middle age can reap significant benefits by starting a walking program." Leisure-time physical activity, even at relatively low levels, is associated with longer life expectancy. According to a research study published by the National Institutes of Health in 2012, life expectancy is 3.4 years longer for people who get the recommended amount of physical activity. Even people who only get half of the recommended amount of physical activity can increase their life expectancy by an additional 1.8 years.

For more information about the Fit-Friendly Worksites program, visit heart.org/worksitewellness. 

Boost Your Breakfast!

By Eliza Short, Communications Coordinator for Jackson in Action

Why should I eat breakfast?

Eating breakfast regularly is associated with better overall health, including healthier body weight, better diet quality, reduced risk for chronic diseases, and cognitive benefits. Our brain runs best on carbohydrates, so it is important to wake up and “break the fast,” by consuming a well-balanced breakfast. Aim for at least 3 of the 5 food groups of fruits, vegetables, grains, protein, and dairy each morning to feel satisfied until lunch!

Healthy Breakfast Ideas:                                                  

Oatmeal: Contains grains, protein, dairy, fruit

• ½ cup oats
• 1 T peanut butter
• ½ cup fruit (blueberries, strawberries, or small banana)
• 1 cup skim milk

Smoothie: Contains dairy, fruit, vegetable

•  1 cup frozen fruit (banana, berries)
• ½ cup skim milk
• ½ cup low-fat vanilla yogurt
• 1 cup spinach

Toast: Contains grains, protein, dairy, fruit

• 1 slice 100% whole wheat toast
• 1 T peanut butter
•  1 small sliced banana on top
• 1 cup skim milk

Harvest of the Month

For the month of June, the Jackson in Action Community Coalition is highlighting rhubarb for the Harvest of the Month. Join Registered Dietitian Ruth Lahmayer Chipps on Wednesday, June 15th from 11:30-12:30pm to sample a rhubarb chutney recipe. Below is a hearty rhubarb pancake recipe to help jump start your morning!

Featured Recipe: Oatmeal Rhubarb Pancakes

Ingredients:

•  1 1/3 cups whole wheat flour
• 10 T quick cooking oats
• 1/3 cup brown sugar
• 1 tsp ground cinnamon
• ½ tsp baking soda
• ½ tsp salt
• 1 1/3 cups skim milk
• 1 tsp lemon juice
• ½ banana, mashed
• 1 cup finely chopped rhubarb
• 2 T canola oil

Directions:

1. Combine flour, oats, brown sugar, cinnamon, baking soda, and salt in a large bowl. Mix milk and lemon juice in another bowl; stir in banana. Stir banana mixture into flour mixture; fold in rhubarb.

2. Heat a griddle or large skillet over medium heat. Drop ¼ cup of batter per pancake onto the griddle and cook until bubbles form and the edges are dry, about 2 minutes. Flip, and cook until browned on the other side, about 2 minutes more. Repeat with remaining batter.

Recipe taken from: http://allrecipes.com/recipe/223104/oatmeal-rhubarb-pancakes/

Camp Wabi, Helping Children Develop Healthy Lifestyle Habits

By Eliza Short, Communications Coordinator for JIA 

Camp Wabi is a camp for kids ages 10-14 who struggle with obesity. Mayo Clinic and the YMCA have collaborated to create this fun summer experience, with the goal of helping kids develop healthy lifestyle habits. The focus is shifted away from weight loss to living a healthy life. The kids are able to work on creating new habits, which results in overall improved health and reduction in weight. 

Camp counselors from the YMCA provide the summer camp experience, while a team of specialists from Mayo Clinic stay on-site and provide expertise in all aspects of weight management including nutrition, behavior therapy, psychology, pediatric medicine and exercise physiology.

Danielle Jacobs, MSW, LCSW,  is a Therapist at Krohn Clinic in Black River Falls. She  commented on the experience she and her son had with Camp Wabi, as shown below. 

My Personal Experience

"I share this opportunity with confidence because we sent our son this past summer.  It made a huge impact on our son and our entire family.  What we learned drastically changed many things for our family.  Our son is very active-but overweight.  His weight concerned us as did his self-esteem, being bullied, and all he hurts of being an overweight child.  He was becoming anxious and depressed.  We felt like we had been mindful of providing a healthy environment for our kids, we are good parents. We have worked hard to eat healthy and live a balanced life.  In spite of that, we knew we as a family could benefit from this experience. The program acknowledges that the long term success of campers is reliant on the support of those around them.  Therefore parents attend parenting sessions both on drop off and pick up days, have “homework” to complete while the child is at camp, and attend 2 reunions with their child throughout the year where additional parenting sessions are held. We have made many positive changes since Camp Wabi! "

----Danielle Jacobs – Black River Falls, Wis.

 My Child’s Experience

"When we sent him he was FURIOUS with us.  When we picked him up after 12 days the first thing he said to us was “I am definitely coming back next year!”  He looked different (he lost 7 pounds) and he was obviously more confident and happy.  It was the changes on the “inside” that were very obvious.  Those changes have lasted beyond camp. He is going again this summer because he wants to."

  This summer, the camp is scheduled from July 31st - August 12th.

You may learn more at the parent informational meeting on May 24th at 7pm in the Eau Claire YMCA.  

Visit the website at http://www.campwabi.org for additional details. 

Spring Vegetables

By Eliza Short, Communications Coordinator for Jackson In Action

With summer just around the corner, we can start to appreciate activities such as gardening, hiking, biking, and spending longer days in the sun. One activity that many people enjoy is grilling out with friends and family. Instead of simply grilling meat this year, try a spring vegetable such as asparagus or beets!

During the month of May, the Jackson In Action Community Coalition is highlighting asparagus in the harvest of the month initiative. Asparagus can serve as a low calorie snack or addition to a meal, and is rich in vitamins, minerals, and fiber. Join Black River Memorial Hospital Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD for a Harvest of the Month recipe and taste-test on Tues. May 17, from 11:30am-12:30pm. Below find information on how to select, store, and eat asparagus, along with a tasty recipe! 

How to Select:

• Look for asparagus that appears firm and fresh.
• Thicker spears are better for grilling, while thin spears are good for quick pan frying or steaming but can easily become overcooked.
• Most people prepare asparagus by bending it until it breaks in two, which causes a lot of waste that could have been used. Instead, trim off about ¼-1 inch from the bottom (or none if it is especially fresh) and if it still feels woody, peel the bottom portion with a vegetable peeler.
• Avoid spears that have started to shrivel at the base or that have tips with the flowers starting to spread, which is an age indicator.

How to Store and Eat:

• Uncooked asparagus can last for up to one week in the fridge, but be sure to use it up before it gets flimsy
• Roast asparagus in the oven or pan fry with olive oil for an easy side dish at dinner. Leftovers can be used the next day in a fresh salad.

Featured Recipe: Roasted Parmesan Garlic Asparagus

Ingredients:

• 1 pound asparagus, washed and trimmed
• 2 tablespoons olive oil
• Freshly ground black pepper, to taste
• 3 cloves garlic, pressed
• Juice of 1 lemon, or more, to taste
• 2 tablespoons freshly grated Parmesan, to taste

Directions:

• Preheat oven to 400 degrees F.
• Lightly oil a baking sheet or coat with nonstick spray. Place asparagus in a single layer onto the prepared baking sheet.
• Drizzle with olive oil and pepper, to taste; gently toss to combine.
• Place into oven and roast for 8-10 minutes, or until tender but crisp.
• Serve immediately, tossed with garlic, lemon juice and Parmesan.

References: www.nutrition-and-you.com, gourmettrading.net, www.oregonlive.com

Harvest of the Month Program Features Spinach

By Eliza Short, Communications Coordinator for Jackson In Action

As winter continues to transition into spring, we can start to think about summer gardens and fresh produce. This year, try to grow a few vegetables on your own as a fun family activity! One cool weather crop to try is spinach. This fresh and crisp leafy vegetable is packed with vitamins A & C, fiber, iron, folate, and magnesium. Spinach can be used in a variety of ways, including raw in salads, steamed, blanched, sautéed or even microwaved.

In coordination with Jackson In Action Coalition, Black River Memorial Hospital is highlighting spinach in their monthly Harvest of the Month Initiative. Come to Black River Memorial Hospital on Thursday, April 14th from 11:30am-12:30pm, to sample the spinach salad recipe featured below with Registered Dietitian Ruth Lahmayer Chipps. Below, you can also find a few extra tips on how to sneak spinach into meals you may already make!

How Can I Eat More Spinach?

1.     Add chopped spinach and other greens into your favorite soup or stew recipe. For cream-based soups, blend spinach in a food processor before adding.

2.     Add spinach to your favorite smoothie recipe!

3.     To enhance your breakfast, try sautéing spinach with other vegetables and add to an omelet.

4.     Add cooked or fresh chopped spinach to pasta dishes or pizza.

5.     Make a fresh baby spinach salad with strawberries, pecans, and a light vinaigrette dressing.

Featured Recipe: Spinach Nova Scotia Salad

Ingredients:

• Washed fresh spinach for 2 (approx. 2 cups)
• 1 large Granny Smith apple, sliced thin
• ¼ lb. Cheddar Cheese, cut ¼” x ¾”
• 2 hardboiled eggs
• 2 slices crisp bacon (can use low salt turkey bacon)
• 2 oz. smoked turkey cut into bit sized pieces
• ¼ cup thin sliced purple onion

Dressing:  

• ¼ cup no sugar maple syrup
• ½ cup Light Mayonnaise

Directions: Mix the spinach, apple, onion and cheddar cheese.  Mix the dressing separately and toss with the salad.  Cut eggs in fourths and place on top. Top with cut up crisp bacon, turkey and onion. Serve with a whole grain roll and fresh fruit.  Makes 3 servings. 

Jackson County Fitness Day - May 21, 2016

Jackson County Fitness Day

May 21st, 2016 

The Jackson County Board has proclaimed Saturday, May 21, 2016, as Jackson County Fitness Day. You can read the official proclamation below. Make the most of Jackson County Fitness Day by getting out and getting active. Looking for ideas? Here are a few suggestions:

·         Pace and Pedal Duathlon: This great family event starts at 8am on Saturday, May 21st, at Lake Wazee Recreation Area. The event includes something for everyone, with a duathlon race (5.7 mile run, 10.3 mile bike), 5K fun run/walk, and a 0.8 mile youth race. See http://www.brmh.net/paceandpedal/ for more details.

·         Explore somewhere new! Check out some of the great biking and hiking trails in our area. Use http://www.jacksoninaction.org/bike-routes-and/ to find local trail maps.

·         Jackson County has great waterways for canoeing and kayaking. Take advantage of our great resources to explore the county by water! http://www.jacksoninaction.org/paddling/

·         Disc Golf is a fun family activity for everyone to enjoy. There are two disc golf courses in the area; check one out! http://www.blackrivercountry.net/pdf/Disc%20Golf%20Courses.pdf

JACKSON COUNTY BOARD PROCLAMATION

BY THE CHAIRMAN OF THE JACKSON COUNTY BOARD

Whereas the Jackson County Board of Supervisors would like to proclaim May 21st Jackson County Fitness Day and,

Whereas, on Fitness Day, the County Board of Supervisors would like to encourage citizens of Jackson County to get active and challenge everyone to join the movement for a happier, fitter County and,

Whereas, the Jackson in Action Coalition has provided opportunities to increase awareness of the health of our county, promoted physical activity and increased nutritional education in Jackson County andthrough collaborative efforts between community agencies has increased community understanding of the importance of building programming and resources in our community to support active lifestyles is being pursued and,

Whereas, by leading more active lifestyles, we can invest in our futures and encourage our children to do the same.

NOW, THEREFORE, I, Dennis Eberhardt, Chairman of the Jackson County Board, by virtue of the authority vested in me by the Constitution and the laws of the State of Wisconsin, do hereby proclaim May 21st 2016, as Jackson County Fitness Day.  I call upon the people of the Jackson County to make daily physical activity and good nutrition a priority in their lives.

Are You Eating Enough Fruit?

By Eliza Short, Communications Coordinator for Jackson In Action

With the naturally sweet flavor of fruit, it can be an easy and healthy choice to include in your diet. Fruits are primarily made up of natural sugars, fiber, vitamins, minerals, antioxidants and water. It is recommended that most adults get about 2 cups of fruit per day, but this amount can be difficult to reach. Instead of eating a high calorie dessert after dinner, try switching to a nutritious fruit salad to satisfy that craving for sweets!

In coordination with Jackson In Action Coalition, Black River Memorial Hospital is highlighting grapes in their monthly Harvest of the Month initiative. Join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month celebration on Wednesday, March 23rd from 11:30am – 12:30pm.  Taste tests and recipe ideas will be provided. Below, find more information on fruit servings, selecting the right kinds of fruit, and a tasty fruit salad recipe!

What Counts as a Fruit Serving?

•  ½ cup strawberries= ½ cup of fruit

•  ¾ cup 100% orange juice= ¾ cup fruit*

•  ¼ cup dried fruit (craisins, raisins)= ½ cup fruit

Natural Versus Added Sugar

As mentioned above, fruit tastes sweet due to the natural sugars that they are made up of. However, depending on which product you buy in the store, a fruit can have added sugars as well. Examples of products with added sugars include fruit juices, canned fruits, and dried fruits. Look for items that say “100% juice” on the label, since this means the sugar present in the product is all natural sugar. Strive to buy and eat most of your fruit servings as whole, fresh fruit!

*Out of the 2 cups of fruit recommended per day, a maximum of ¾ cup juice should be counted as a fruit serving. 

National Nutrition Month®

For the month of March, the National Academy of Nutrition and Dietetics celebrates and promotes healthy eating in a variety of ways, including the development of well-balanced eating and physical activity habits. The 2016 theme is Savor the Flavor of Eating Right, which focuses on encouraging individuals to enjoy and appreciate the vast flavors and social experiences food adds to our lives. Visit http://www.eatright.org/resources/national-nutrition-month to access nutrition focused games and healthy lifestyle tip sheets to use with your family. 

Featured Recipe: Fruit Salad with Spiced Whip Topping

Fruit mixture ingredients:

• 2 cups grapes, halved

• 4 gala apples, sliced small

• 4 kiwi, sliced small

• Optional: ½ cup pecans, chopped

Topping Ingredients:

•  ½ container lite cool whip

• 6 oz container low fat apple yogurt

• 1 tsp apple pie spice

Directions: Mix fruit together. Mix topping together. Serve fruit in bowl with a spoonful of topping, and chopped pecans on top.

Spice Up Your Potatoes!

By Eliza Short, Communications Coordinator for Jackson in Action

After using the same recipes for dinner week after week, it can be difficult to stay motivated to cook homemade meals. Mashed or baked potatoes are often side dishes used to compliment a meal. They take minimal preparation and contain many healthful nutrients. For the month of February, the Jackson in Action Coalition is highlighting potatoes for the Harvest of the Month. Below, you can read about common varieties of potatoes and different ways to incorporate them into meals!

Russet Burbank Potatoes are best used for baking. These potatoes also taste great when sliced thinly like fries and baked. Instead of using oil to bake, soak the sliced potatoes in water for about 15 minutes, pat dry, season, and put in the oven to allow them to brown nicely.

Sweet Potatoes are great mashed or thinly sliced and baked like fries. Refer to the recipe below for another idea!

Red Potatoes have a soft skin, which make them good candidates for mashed potatoes. Another delicious way to prepare this variety is to slice them thinly to about the size of a quarter, sprinkle with seasoning and olive oil, and bake in an aluminum foil pocket in the oven.

Yukon Gold Potatoes also have a soft skin which makes them good for mashing. They also work well in soups due to their ability to hold shape when boiled.

Purple/Blue Potatoes are delicious pan-frying or roasting in the oven along with other root vegetables.

Fingerling Potatoes are long and skinny. Their narrow size allows them to cook quickly, and one common method is to roast in the oven with herbs such as rosemary or italian seasoning.

Nutrition Facts about Potatoes:

• Potatoes contain more potassium per serving than a banana
• Potatoes are a good source of Vitamin C
• Sweet potatoes are rich in Vitamin A, which aids in eye health
• Blue potatoes contain anthocyanins, which are powerful antioxidants
• The skin of the potato contains the most fiber, so think twice before peeling it off!

Featured Recipe: Fun Fries

Ingredients:

• 1 parsnip, peeled and cut into strips
• 1 sweet potato, cut into strips
• 1 carrot, peeled and cut into strips
• 2 TB olive oil
• Salt to taste

Directions: Preheat oven to 400°F. Toss vegetables in olive oil and salt. Place on baking sheet and bake for 30 minutes, turning halfway through. 

New Year, New Recipes!

Photo Credit: www.sweetandsavourypursuits.com/

By Eliza Short, Communications Coordinator for Jackson In Action

As the winter weather continues, it is increasingly difficult to find produce that will stay fresh for a long time after purchasing. Fruits and vegetables are shipped from locations that have warmer climates, which increases the amount of time from harvest to eating. By looking for produce that is in season in the winter, one can save money with longer lasting fruits and vegetables.

Citrus fruits such as grapefruit, oranges, clementines, lemons, and limes are in season during the winter. These delicious fruits are a great source of vitamin C, and contain other healthful nutrients such as fiber, potassium, folate, and small amounts of calcium. In coordination with Jackson in Action Coalition, Black River Memorial Hospital is highlighting clementines in their monthly Harvest of the Month initiative.  Join Black River Memorial Hospital Registered Dietitian Ruth Lahmayer Chipps for a Harvest of the Month celebration on Tues. Jan. 26th from 11:30 – 12:30.  Taste tests and recipe ideas will be provided. Below are some ideas of how to incorporate more citrus into one’s diet, including a tasty salsa recipe!

1. Clementines are a small and simple snack to include in a lunchbox
2. Spice up a salad with wedges of a clementine or chopped up orange
3. Add a natural sugar substitute to grapefruit such as stevia, which is derived from a plant
4. Make a citrus smoothie with a banana, an orange, and strawberries
5. Chop up a variety of fruit to make a fruit kebab, which can be dipped in yogurt for a snack
6. Change up a classic breakfast oatmeal by adding clementines, pecans, and craisins
7. Flavor water with sliced oranges and lemon

Mango Clementine Salsa

Ingredients:

• 1 mango, diced
• ½ cup red onion, minced
• 3 clementines, peeled and cut in chunks
• ½ (or 1) jalapeño pepper, minced
• ½ lime, juiced
• Option: 2 T chopped cilantro

Directions: Combine ingredients. Add more or less jalapeño pepper, depending on preference. Serve with tortilla chips or in a wrap.  

 

Change Up Your Protein Source!

By Eliza Short, Communications Coordinator for Jackson In Action

Meat, eggs, and dairy are very popular sources of protein in Americans’ diets. However, there are other options you may choose that are much leaner and contain other healthful nutrients, including beans, legumes, seeds, nuts, fish, and soy. These alternative protein sources contain the healthy fats essential to our diet. In addition, beans, legumes, seeds and nuts contain dietary fiber, which supports the function of the digestive tract.

Since many people are not used to cooking with these alternative protein sources, they often go for the classic beef, chicken, or pork dinner. One may save money and improve health by choosing one of these alternative sources. Make a goal to eat one meatless meal per week!

Tips to make meatless meals: 

• Instead of chicken stir fry, try marinating firm tofu in sesame oil, soy sauce, and fresh ginger and using this instead
• Create a vegetarian burrito bowl, with rice, black beans, stir fry vegetables, and salsa
• Instead of meat in chili, add extra bean varieties, peppers, and onions
• Snack on a small portion of a nut and seed trail mix
• Roast chick peas or edamame on low heat in vegetable oil, as an alternative snack or side to a meal
• Make a hummus and vegetable wrap on a tortilla, using fresh vegetables such as carrots, cucumbers, peppers, and tomatoes

New Recipe: Pumpkin Chili

Ingredients: 

• 1 yellow onion
• 2 carrots
• 1 bell pepper
• 1 tsp olive oil
• 3 cloves garlic, minced
• 1 jalapeno, minced
• 2 ½ tsp chili powder
• 1 tsp ground cumin
• 1 can low-salt diced tomatoes
• 1 can pureed pumpkin
• 2 cups low-sodium vegetable broth
• 2 cans of beans (black beans, pinto beans, etc)

Directions: Chop the onion, carrot, and bell pepper into small pieces. Heat the oil, and sauté the onion, carrot, and pepper until they begin to brown. Add garlic, jalapeno, and spices and cook for about 30 seconds. Add tomatoes, pumpkin, broth, and beans. Simmer for about 15 minutes, stirring occasionally. 

Looking for additional recipe ideas? Check out http://www.whatscooking.fns.usda.gov/, which allows you to build healthy meals and generate shopping lists, create and print your own cookbook, and browse recipes by nutrition themes.

New Year, Healthy Living Program:

As the New Year approaches, the focus on slimming down begins. This year why not take a simple and positive approach by making tiny steps that can add up to big returns. Just moving 15 minutes more per day can result in a 10-12 lb. weight reduction in a year. For more ideas on healthy lifestyle changes, Black River Memorial Hospital will be offering an 11-Week group program called B WELLthy that includes cooking demos, weight management techniques, wellness topics, stress management, and more. Nutrition and fitness experts from BRMH will be presenting the program. B WELLthy begins January 21 – March 31. For more information contact Ruth at 715-284-1348 or visit www.brmh.net for program fees and enrollment. 

Maintain Versus Gain This Season

By Eliza Short, Communications Coordinator for Jackson In Action

The holidays are here and all the hustle and bustle means there’s little time to cook meals at home. Let’s take a look at strategies for making the most out of holiday eating away from home.

Healthy Eating while Dining Out

Living in a fast-paced society may cause one to spend more money eating out than buying food to make at home. However, this growing trend towards convenience foods may in turn have a negative effect on our health. Restaurant and fast-food meals can be higher in calories and sodium, and when a sugar-sweetened beverage is added to the mix, higher in sugar too. In addition, fruits and vegetables are often absent or in very small quantities in meals. Practice these tips when eating out next, in order to help maintain weight.

Mindful Ordering:

1.      Order smaller portions, or ask for a box with the meal to take half to-go

2.      Split a dinner with a friend

3.      Ask to add more vegetables to a dish

4.      Look for words such as: broiled, blackened, baked, or grilled

5.      Avoid words such as: fried, breaded, battered, or crispy

6.      Look for the words diet or unsweetened when ordering drinks, or stick to water

7.      Create a game plan before you go to the restaurant- take time to think about what you may order or look up the menu online

Mindful Eating: 

1.      Use chopsticks to slow down your eating

2.      Start your meal with a garden salad

3.      Drink water between bites of food

4.      Go easy on the chips and bread- take what you would like and push the basket            away

5.      Taste food before salting, or try spices such as red pepper flakes or black pepper

Photo credit: http://www.freestockphotos.biz/stockphoto/9083

New Year, Healthy Living Program:

As the New Year approaches, the focus on slimming down begins. This year why not take a simple and positive approach by making tiny steps that can add up to big returns. Just moving 15 minutes more per day can result in a 10-12 lb. weight reduction in a year. For more ideas on healthy lifestyle changes, Black River Memorial Hospital will be offering an 11-Week group program called B WELLthy that includes cooking demos, weight management techniques, wellness topics, stress management, and more. Nutrition and fitness experts from BRMH will be presenting the program. B WELLthy begins January 21 – March 31. For more information contact Ruth at 715-284-1348 or visit www.brmh.net for program fees and enrollment.

Harvest of the Month Program Features Dried Beans on December 8th at Black River Memorial Hospital

By Ruth Lahmayer Chipps, MS, RDN, CD

With the holidays in high gear, and the new year just around the corner, people are looking for new ways to eat healthy.  The Mediterranean style of eating is emerging as a trend that is not only filled with great tasting food choices but it is one of the healthiest ways to eat. At the core of this food pattern, which originated in Greece, Italy and France, are dried beans and peas.  In coordination with Jackson in Action Coalition, Black River Memorial Hospital is featuring dried beans in their monthly Harvest of the Month initiative which will be in the hospital cafeteria on Tuesday December 8th from 11:30 a.m.-12:30 p.m.  Featured recipes to sample include Green Goddess White Bean Wraps and Roasted Carrot Hummus.  Samples will be available at this event which is open to the public.

“Dried beans and peas provide the perfect natural mix of fiber, protein and carbohydrates and they can   play the main dish role in plant-based meals. Including beans as a regular food choice is associated with reduced risk for cardiovascular disease and can promote better blood sugar control for people with diabetes,’’ explained Black River Memorial Hospital Dietitian, Ruth Lahmayer Chipps.   “If you don’t have time to cook dried beans from scratch, canned varieties can be easily incorporated into recipes.”

Harvest of the Month is a national movement that highlights fruit and vegetable choices. Local participants include schools, Women Infants and Children Program, Ho-Chunk Health Care Center and area organizations.

For more information on Harvest of the Month, visit the Nutrition Services web page at http://www.brmh.net/services/nutrition-services/. 

Local organizations interested in hosting their own Harvest of the Month Day can download the monthly fliers form the Jackson in Action website. For more information, contact Ruth in the Nutrition Services Department at Black River Memorial Hospital. 

Featured Recipe: Green Goddess Wrap

Ingredients:

• 2 cups red cabbage chopped into thin strips
• 1 medium red bell pepper, diced
• ¼ cup chopped fresh parsley or cilantro
• Juice of ½ lime (or more if you like it)
• Hot sauce to taste (I use 2 dashes)
• 2-3 tbsp seasoned rice vinegar or vinegar of choice
• 1 ripe avocado
• 1, 15-ounce can rinsed cannellini, great northern or other white beans
• 2 tbsp red onion, finely diced
• ½ cup crumbled goat cheese or feta cheese
• Salt and pepper to taste
• 4 100% whole wheat 6-8 inch tortillas

Instructions:

Combine the cabbage, bell pepper, fresh herbs, lime juice, hot sauce, and vinegar in a bowl. Mash the avocado and beans together in a separate bowl. Stir the cheese and onion into the avocado/bean mixture until thoroughly blended. Spread ¼ of the cheese/avocado/bean mixture onto the center portion of a tortilla and top with 2/3 cup of the cabbage mixture. Roll up the tortilla so the ends are folded in and secured. Repeat with the rest of the tortillas. Wrap the tortillas in foil for safe and easy transport. 

See more at: http://www.drannwellness.com/article239.cfm#sthash.dX8cy3z6.dpuf 

Staying Healthy for the Holidays

By Eliza Short, Nutrition Intern at Black River Memorial Hospital

With Thanksgiving quickly approaching, fruits such as cranberries are flying off the shelves, and landing in homemade cranberry sauce! This is often a traditional Thanksgiving recipe; however, there are many other ways cranberries can be added to meals. In coordination with Jackson in Action Coalition, Black River Memorial Hospital is highlighting cranberries in their monthly Harvest of the Month initiative. Featured recipes include Savory Cranberry Sauce and Brown Rice Cranberry Walnut Salad.

Cranberries contain antioxidants and other health-promoting components, and research has shown that they may have cardiovascular benefits. However, due to the tartness of cranberries, many recipes and products contain added sugar as well. When shopping for cranberry juices or dried cranberries, look for low-sugar options or those that use an artificial sweetener. For cranberry sauce recipes, search for a low-sugar version that uses applesauce to take the place of the sugar.

With all of the traditional holiday foods coming back into our homes, it is important to come up with a game plan so one can have the goal to maintain, and not gain, weight. One way to do this is to practice mindful eating practices. It is easy to get caught up in conversations with family at the dinner table, and not realize how much was put on a plate or eaten. By being more aware of hunger and fullness signals, one can avoid overeating and keep weight in check!

Tips for Mindful Eating:

1. Turn off the TV when eating
2. Put down the fork between each bite
3. NO multi-tasking while eating
4. Eat at the dinner table
5. Use a smaller plate
6. Eat slowly
7. Are you really hungry? Start by drinking a glass of water
8. Pay attention to your food

Featured Recipe #1: Brown Rice Cranberry Walnut Salad

Ingredients: 

• 1 c. cooked brown rice
• 1/2 c. dried cranberries
• 1/3 c. chopped walnuts, toasted
• 1/4 c. sliced green onions

Dressing:

• 1 TB lemon juice
• 2 TB olive oil
• 1/2 tsp sugar
• 1 tsp grated orange peel
• Salt and pepper to taste

Directions: Cook rice according to package instructions. Combine all salad ingredients. Combine all dressing ingredients. Pour dressing over salad. Serve cold.

Serving size: 1/3 cup, 6 servings per recipe

Nutritional facts (per serving): Calories: 160, Dietary fiber: 2g, Carbohydrates: 17g, Fat: 9g, Protein: 2g

Featured Recipe #2: Savory Cranberry Sauce

Ingredients:

• 1 bag cranberries (2 c)
• ½ c. onion (chopped)
• ¾ c. light sour cream
• 2 T horseradish
• 1/3 c. sugar

Directions: Rinse cranberries. Grind cranberries in blender or food processor until pieces are very small. Stir all ingredients together. Serve cold.

Serving Size: 2 T, 32 servings per recipe

Nutritional Facts (per serving): Calories: 20, Carbohydrate: 4g, Fat: 1g, Added Sugars: 2g