• Home
    • About
    • In the News
    • Partners
    • WI Active Together
    • Health Equity
    • Donate to Jackson in Action
    • Contact Us
    • Eat the Rainbow Challenge
    • Nutrition Fun for Kids
    • Fruit Infused Water
    • What is 5210?
    • 5-2-1-0 Tip Sheets
    • 5210 Song
    • Kids and Family Resources
    • Healthy Celebrations and Rewards
    • Workplace Resources
    • Harvest of the Month
    • Indigenous Harvest of the Month
    • Jackson County Farmer's Market
    • Community Gardens
    • Harvest of the Month - Previous Years
    • BWELLthy Videos - Harvest of the Month
    • Bike Routes and Trail Guides
    • Black River Area Parks Map
    • Winter Fitness Fun
    • Paddling
    • Snowshoe Checkout Program
    • Jackson County Winter Fest
    • Winter Hike Series
    • KC Fitness Snowshoe Race
    • Laces to Leaders
    • Pace and Pedal
    • All-Abilities Stroll
    • Fall Hike Series
    • Hiking For Fitness
    • Gobbler Giveback
    • Friends of the Black River Events
  • Blog
Menu

Jackson In Action

Street Address
City, State, Zip
Phone Number
Healthy Eating. Active Living

Your Custom Text Here

Jackson In Action

  • Home
  • About Us
    • About
    • In the News
    • Partners
    • WI Active Together
    • Health Equity
    • Donate to Jackson in Action
    • Contact Us
  • Nutrition
    • Eat the Rainbow Challenge
    • Nutrition Fun for Kids
    • Fruit Infused Water
    • What is 5210?
    • 5-2-1-0 Tip Sheets
    • 5210 Song
    • Kids and Family Resources
    • Healthy Celebrations and Rewards
    • Workplace Resources
  • Harvest
    • Harvest of the Month
    • Indigenous Harvest of the Month
    • Jackson County Farmer's Market
    • Community Gardens
    • Harvest of the Month - Previous Years
    • BWELLthy Videos - Harvest of the Month
  • Fitness
    • Bike Routes and Trail Guides
    • Black River Area Parks Map
    • Winter Fitness Fun
    • Paddling
    • Snowshoe Checkout Program
  • Events
    • Jackson County Winter Fest
    • Winter Hike Series
    • KC Fitness Snowshoe Race
    • Laces to Leaders
    • Pace and Pedal
    • All-Abilities Stroll
    • Fall Hike Series
    • Hiking For Fitness
    • Gobbler Giveback
    • Friends of the Black River Events
  • Blog

Staying Healthy for the Holidays

November 24, 2015 Jackson In Action
Photo credit: http://www.wiscran.org

Photo credit: http://www.wiscran.org

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

 

 

← Harvest of the Month Program Features Dried Beans on December 8th at Black River Memorial HospitalDiabetes Fair Saturday Nov. 7 Explores Sleep and Mindfulness at Skyline Golf Course, BRF →


Jackson In Action
421 County Rd R
Black River Falls, WI

jacksoninaction12@gmail.com