Farmers Markets in the Midwest are just starting to feature fresh local beets. Here's a delicious and easy way to prepare them in the oven (roasted):
Laces to Leaders Group Launches 5-2-1-0 Video at Boys & Girls Club - Black River Falls, Wisconsin
Join the Laces to Leaders girls as they sing the new 5-2-1-0 song to the tune of the YMCA Song by the Village People
5210 song written by Ruth Lahmayer Chipps, MS, RDN, CD, JacksonInAction Leader & Registered Dietitian/BRMH
Sing it for yourself with this music background(Instrumentals here: https://www.youtube.com/watch?v=HYly8Ignaw0) and the words below:
Jackson in Action shares best practices for community health improvement
UPDATE: 11/28/17 Read the full report on the event from Robert Wood Johnson's Consulting Firm
Black River Falls, WI - A national foundation recently requested four national meetings in rural areas to answer the question, “How do rural communities work on rural health needs, and how can we best engage with them?” Wisconsin was asked to serve as one of these four meeting sites.
John Eich, director of the Wisconsin Office of Rural Health said, “We asked Jackson in Action (JIA), a coalition working to improve the health of Jackson County residents, to start off the conversation as a panel. The audience, made up of agencies and organizations from Wisconsin and Minnesota, took part in large-group conversations after the initial presentations by JIA. The conclusions and ideas from this meeting will be carried back by national researchers for their report to a major national foundation (Robert Wood Johnson Foundation).
Photo: Amy Yaeger
Jackson in Action is chaired by Nicole Schweitzer, rehabilitation services director at Black River Memorial Hospital. Schweitzer and JIA members discussed the county health rankings, which Jackson County first appeared at 71 out of 72 counties in 2010 and the initiatives they have implemented which have helped improve the ranking to 32nd in 2017. Schweitzer shared the many efforts by Jackson in Action to improve the health of Jackson County residents, like the Pace and Pedal Duathlon and Jackson County Fitness Day, Laces to Leaders, Nutrition Education with local youth and more.
Chris Hovell, Director of the Department of Health and Human Services, spoke about the initiatives at the county level that tie to the efforts Jackson in Action is making in the community.
Video: Nicole Schweitzer, Chair of Jackson In Action and John Eich, WI Office of Rural Health discussed the May 31, 2017 event that highlighted JIA's accomplishments in a Healthy Living forum.
An audience made up of agencies and organizations from Wisconsin and Minnesota, took part in large-group conversations about health improvement efforts which will be carried back by national researchers for their report to a major national foundation (Robert Wood Johnson Foundation).
Harvest of the Month Features Beets
Photo Credit: http://savorthebest.com/sauteed-rosemary-lemon-beets
By Eliza Short, RD, Communications Coordinator for Jackson In Action
Beets are hearty vegetables that grow best in the cool weather of spring and fall. They have many uses in addition to providing an array of health-promoting nutrients. The natural red dyes in beets are used to decorate eggs, and to add coloring to sauces, jams, and jellies. You can even add pureed roasted beets to red velvet cake instead of red food dye! You may read more about the nutrition benefits of beets below.
On Wednesday, June 21st, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring beets. Taste tests and recipes will be provided.
Nutrition Benefits:
- Beets are a great source of fiber, folate, manganese, potassium, and many other vitamins and minerals.
- Beets have a unique source of phytonutrients called betalains, which contain antioxidant properties!
How to Select:
- Choose small to medium beets with firm, smooth skin and no soft spots or punctures.
- Beets with stems and leaves still attached are best.
How to Store and Eat:
- Store beets, greens and all, in a produce bag in the coldest part of the fridge for up to two weeks.
- Use a vegetable brush to scrub the outside of the beet while running under cool water.
- You can eat the skin of the beet, so there is no need to peel it!
- Beets are great roasted or grilled with olive oil.
- Don’t throw away beet greens! Wash and chop them up to add to a stir fry.
Recipe: Honey Roasted Beets
Ingredients:
- 3 Medium Beets
- 2 T Honey
- 1 T Balsamic Vinegar
- 1 T Olive Oil
- 2 tsp Fresh Thyme Leaves (optional)
- Salt and Pepper to taste
Directions: Preheat oven to 400 degrees. Scrub the outside of the beets, and cut off a small amount on both ends. Cut beets into 1 ½“ chunks. Heat the honey slightly to thin, and toss with the remaining ingredients. Combine with beets. Roast in oven for 40 minutes, or until easily pierced with a fork.
References: www.cookinglight.com, womensrunning.competitor.com, www.thekitchn.com, www.whfoods.com, www.foxvalleyfoodie.com
Jackson In Action Coalition Launches County-Wide 5-2-1-0 Healthy Living Challenge June 12 – 25, 2017
Download your Challenge Tracker at www.jacksoninaction.org/5210challenge/
Jackson in Action(JIA) is a community coalition that promotes healthy lifestyles for children, their families, and the greater community in Jackson County, Wisconsin. The group is launching a county-wide healthy living challenge called 5-2-1-0 (Every Day), which encourages people to choose “5” Fruits and vegetables; “2” hours of recreational screen time or less; “1” Hour of exercise and “0” sugary beverages every day. These are evidence-based healthy living goals that are part of a national initiative. “The challenge is designed to promote good choices and remind us that it can be fun and easy to eat healthy and become more active,” explained Nicole Schweitzer, JIA Coalition Chair. “We are thrilled to offer this 5-2-1-0 Challenge right at the beginning of summer. Everyone can participate--Just complete the two-week tracker and strive to take small steps for improvement.” Registered participants who return their tracker will be eligible for a $100 drawing and additional prizes.
The tracker form is available for download on the website (www.jacksoninaction.org/5210challenge/). Paper copies can also be picked up and deposited once completed at the Boys & Girls Club in Black River Falls or Black River Memorial Hospital Cafeteria.
The website www.JacksonInAction.org is a “hub” for active living and healthy eating. It includes an option on the home page to register for updates and information. Designed to be the “go to” source for healthy activities and resources in Jackson County, you’ll find fitness events, Harvest of the Month information, recipes, a Blog and links to hiking trails, maps and more.
Members of the group include Black River Memorial Hospital, Ho-Chunk Nation, Jackson County Dept. of Health & Human Services, UW-Extension-Jackson County, Lunda Community Center, Together For Jackson County Kids, Boys & Girls Clubs, Gordy’s Market and local school districts and community members.
About JIA: Jackson In Action (JIA) became a coalition in 2011, when a group of concerned agencies came together to increase physical activity and nutrition, and decrease poor health and eating habits. Since its inception, JIA was able to obtain grant funding through the Wisconsin Office of Rural Health (WIORH). With this funding, the group created and sustained a Harvest of the Month (HOM) initiative which raises awareness of healthy harvest items every month including fruits and vegetables, and encourages community members and families to try new healthy food items and recipes. HOM is now being sustained in several partner organizations, including two school districts, Black River Memorial Hospital, Jackson County Women, Infants and Children (JCWIC) and the Ho-Chunk Health Care Center. JIA has also hosted several physical activity events, launched a pallet garden project in which we piloted pallet gardens to specific populations in Jackson County.
Individuals, employees and families are encouraged to join the challenge by registering at www.JacksonInAction.org.
If you have an event to be added to the events calendar on the website, email Dawn at JacksonInAction12@gmail.com
#####
Jackson in Action – Healthy Eating. Active Living - is a non-profit healthy living organization based in Jackson County, Wisconsin. For more information visit: www.jacksoninaction.org
JIA Blog and Media Contact: Ruth Lahmayer Chipps, MS, RDN, CD chippsr@brmh.net
Harvest of the Month Celebration-- RADISHES!
Here's a great new way to enjoy fresh local radishes... ROAST THEM!
Harvest of the Month Program Celebrates Radishes Wed. May 24, at Black River Memorial Hospital
Radishes are popping out of local gardens all over the region and are a perfect healthy snack, with a good source of fiber, B-vitamins and other nutrients. “Radishes are most often in salads and relish trays, but with our BWELLthy recipe this month, we’ve roasted them in the oven for a mild and flavorful outcome,” explained Ruth Lahmayer Chipps, MS, RDN, CD, Registered Dietitian Nutritionist at Black River Memorial Hospital. “Radishes come in many varieties-- slice them thin in garden salads or enjoy with light ranch dip. On May 24, 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 radishes. Taste tests and recipes will be provided.
Spicy Roasted Radishes
Use your favorite spices to transform fresh radishes into a savory hot side dish.
Yields 6 servings Prep time: 5 minutes | Bake time: 25 minutes |
Total time: 30 minutes
Ingredients:
· 2 bunches radishes (about 20), halved
· 3 Tablespoons olive oil
· 1/4 teaspoon salt (plus more to taste when done)
· 1/4 teaspoon black pepper
· 1/4 teaspoon paprika
· 1/4 teaspoon onion powder
· 1/4 teaspoon garlic powder or 1 t. minced fresh garlic
Instructions Preheat oven to 400° Toss radishes with olive oil and spices. Roast for 30-40 minutes until golden and crispy, stirring once.
Season with optional extra salt to taste.
Photo credit: wickedspatula.com
VIEW THE VIDEO at www. BRMH.net/Recipes
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Gordy’s Market, local school districts, and the community. www.JacksonInAction.org
To view a video of the recipe, go to www.JacksonInAction.org and select “Blog.” Video is also available at www.brmh.net/recipes
Spicy Roasted Radishes Photo credit Wickedspatula
Eating to Satisfy Hunger and Control Appetite
Photo Credit: healthyaperture.com
By Eliza Short, RD, Communications Coordinator for Jackson in Action
There are two reasons which drive humans to eat: hunger and appetite. Hunger refers to our physiological need to eat for survival, which one will feel if he or she has not eaten for a long period of time. On the other hand, appetite is one’s desire to eat when a food looks or smells good, even if they do not necessarily feel hunger for that food. One example of eating to satisfy appetite is when one has a dessert after a meal even if he or she does not feel hungry.
It is important to recognize feelings of hunger versus appetite to help control weight and avoid overeating. When we allow ourselves to feel very hungry before a meal, it can be difficult to control portion sizes. By including a snack in between meals that contains a good protein source, one can curb hunger until the next meal. This is because protein is digested more slowly in the body, which delays the stomach from emptying and contributes to fullness. Appetite can also cause one to overeat, as it can be difficult to stop eating a food when it tastes delicious. By practicing mindful eating techniques, such as putting down the fork between bites or taking at least 20 minutes to finish each meal, one may feel satisfied after a meal and avoid overeating. Below, you will find some quick meal and snack ideas to include in your daily routine!
#1: Start your day with a well-balanced breakfast:
- Plain low-fat yogurt, with mashed berries mixed in as a sweetener and granola sprinkled on top
- Homemade oatmeal: Add a variety of toppings, such as raisins, peanut butter, chopped nuts, seeds, cinnamon, and/or fruit as a sweetener (instead of brown sugar)
- Whole grain toast with peanut butter and a sliced banana on top
- Smoothie made with frozen fruit, milk, yogurt, and spinach
#2: Make a salad into a well-balanced meal by adding protein, fat and/or a fruit:
- Boiled egg
- Canned tuna fish, salmon, or chicken (packed in water)
- Leftover cooked chicken or fish
- Homemade vegetable bean burger
- Part skim mozzarella cheese or other white cheese
- Canned, rinsed beans (ex: garbanzo, black or kidney beans)
- Fresh fruit: mandarin oranges, apples, strawberries, grapes, pears
- Dried fruit (¼ cup serving): raisins, dried cherries, craisins
- Unsalted seeds (½ ounce serving): sunflower, pumpkin seeds
- Unsalted nuts (½ ounce serving): cashews, pecans, walnuts, peanuts, soy nuts, almonds, pistachios
#3: Make a quick snack or meal with a 100% whole-grain soft shell or wrap and top with:
- Leftover cooked chicken, beef roast, pork roast, venison roast, or salmon
- Low-fat refried beans, salsa, lower fat shredded cheese, and raw vegetables
- Chicken, tuna, or egg salad (try making this with plain Greek yogurt instead of mayo)
- Hummus, raw spinach, romaine lettuce, shredded carrots, fresh mushrooms or your favorite raw vegetables
#4: Pair a lean protein with a whole-grain and/or vegetable serving:
- Individual frozen chicken breasts, with homemade brown or wild rice and steamed vegetables (frozen or fresh)
- Fresh or frozen fish fillets with small baked potato and spinach salad loaded with fresh vegetables (try oil and vinegar for a dressing)
- Homemade vegetable bean burgers with homemade sweet potato fries and steamed green beans
- For dessert, try plain Greek yogurt with fresh berries
Harvest of the Month
On Wednesday, May 24th, from 11:30am-12:30pm, join Ruth Lahmayer Chipps, MS, RDN, CD, BRMH Registered Dietitian at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring radishes. Taste tests and recipes will be provided.
Featured Recipe: Spicy Roasted Radishes
Use your favorite spices to transform fresh radishes into a savory hot side dish.
Yields 6 servings Prep time: 5 minutes | Bake time: 25 minutes |
Total time: 30 minutes
Ingredients:
- 2 bunches radishes (about 20), halved
- 3 Tablespoons olive oil
- 1/4 teaspoon salt (plus more to taste when done)
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder or 1 t. minced fresh garlic
Instructions: Preheat oven to 400. Toss radishes with olive oil and spices. Roast for 30-40 minutes until golden and crispy, stirring once. Season with optional extra salt to taste.
To view the recipe video, click here
Use Spring Time Produce Now, Before It’s Too Late!
By Carol Maki, RDN, CD, Jackson In Action Contributor
Spring in Wisconsin is not always what we want it to be—in two words, it can be long and cold. For a fresh perspective, take note of what’s new in your grocery store produce aisle. You should begin to see new items, such as peas, asparagus, rhubarb and scallions--Just what we need after a long winter of potatoes, carrots and other root vegetables. As the weather warms up we tend to want to eat a bit lighter. Here are a couple recipes that would be great additions to your light spring menu plans.
www.HealthyAperture.com is an excellent location to find delicious spring-time sensations.
RECIPE: Spring Pea and Potato Salad
Harvest of the Month Celebrates Peas Wednesday April 19 at Black River Memorial Hospital
By Ruth Lahmayer Chipps, MS, RDN, CD
April 4, 2017, Black River Falls, Wis.
Peas are a popular vegetable that provide fiber and nutrients, including Vitamin K, Vitamin C, Vitamin A, and B vitamins, which play a role in keeping the body’s nerves healthy. Considered a starchy vegetable, peas contain about 60 calories per half cup. “Peas can be incorporated into a variety of recipes,” explained Ruth Lahmayer Chipps, MS, RDN, CD, Registered Dietitian Nutritionist at Black River Memorial Hospital. “Pea pods are perfect in stir-fry dishes and frozen peas provide flavor, color and texture in Our BWELLthy featured recipe, Mini Frittatas with Peas."
On April, 19 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 peas. Taste tests and recipes will be provided.
photo credit MrMrsSandman
Peas Preparation Tips:
·Cook sugar snap or snow peas with sliced vegetables and chicken strips for a quick stir-fry.
·Add thawed green peas to fresh tossed salad
·Toss frozen peas into soups and pasta dishes
·Add peas to egg bake dishes
Featured Recipe with Peas:
Baked Mini Frittatas with Peas
photo credit Apron and Sneakers
These individual frittatas are a great snack or portable breakfast. They’re a healthy mix of eggs, Parmesan, ricotta and peas.
Yields 6 Prep time: 20 minutes | Bake time: 15 minutes |
Total time: 35 minutes
Ingredients:
· 1 cup frozen peas
· 4 eggs
· 4 tablespoons grated Parmigiano-Reggiano or Parmesan cheese
· ¾ c. rinsed/drained cottage cheese or ricotta
· 1 tsp. Italian herbs (such as Herbs d ’Provence)
· Salt and pepper - pinch
Directions:
1) Preheat the oven to 365 degrees F.
2) Thaw the peas in microwave or in the refrigerator.
3) In a medium bowl, combine the eggs, Parmigiano-Reggiano, 1/2 cup of the cheese or ricotta, 1/2 cup of the peas, Italian herbs, salt and pepper. Whisk together til combined.
4) Pour the mixture into 6 silicone mini-tart molds or use muffin pans. Coat with non-stick spray.
5) Bake on the middle rack for 15 minutes or until cooked through.
6) Garnish each mini frittata with the remaining cheese and peas. Sprinkle them with some freshly cracked pepper. Serve warm. Also can make a portable snack or breakfast (keep refrigerated).
To view a video of the recipe click below. Additional recipes at www.brmh.net/recipes
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 from the Jackson in Action website. For more information, contact Ruth in the Nutrition Services Department at Black River Memorial Hospital. Monthly handouts are available at: www.jacksoninaction.org.
The Harvest of the Month is a national movement and local partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW-Extension – Jackson County, local school districts, The Lunda Community Center and other community organizations.
Harvest of the Month Features Leeks
Photo credit: Laurendamarie.com
By Eliza Short, RD, Communications Coordinator for Jackson In Action
Leeks are a very nutritious vegetable to include in salads, sandwiches, stir-fry’s, or as a substitution for onions in a recipe. They have a milder flavor than an onion, and contain many nutrients, including vitamin K, vitamin B6, and Vitamin C. Below, you can read more about how to choose, prepare, and store leeks!
What to look for:
- Choose firm and straight white stalks with dark tops
- Purchase leeks that have a diameter of 1 ½ inches or less, as when they are allowed to grow larger they become more fibrous in texture
Preparation:
- Cut off green tops of leeks and remove outer tough leaves
- Cut off root and cut leeks in half lengthwise
- Fan out leeks and rinse well under running water, leaving them intact
- Chop leeks into desired size
Storage:
- Store fresh leeks unwashed and untrimmed in the refrigerator, where they keep fresh for 1-2 weeks
- Wrap leeks loosely in a plastic bag to help them retain moisture
- Cooked leeks can be kept refrigerated for up to two days
- Leeks may be frozen after being blanched for 2-3 minutes, although they may lose some of their desirable taste and texture qualities
Source: www.whfoods.com
On Wednesday, March 22nd, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring leeks. Taste tests and recipes will be provided.
Featured Recipe: Leek & White Bean Artichoke Hummus
Yield: 24 servings
Ingredients:
- 5 tablespoons extra-virgin olive oil, divided
- 1 ½ cups chopped leeks*, tender part only, cleaned and drained
- 2 tablespoons chopped garlic, divided
- 1 teaspoon kosher salt, divided
- ½ teaspoon freshly ground pepper, divided
- 1 15-ounce cans no-salt added cannellini beans, drained/ rinsed
- 1 15 oz. can artichoke hearts packed in water (un-drained)
- 2 Tbsp. Lemon juice
- 2 Tbsp. Tahini (toasted sesame paste)
- Optional: 2 large bunches tender cooking greens, such as chard, beet or spinach greens, leaves chopped & washed, stems chopped and separated
- 1 large baguette, sliced on a slight bias into 24 rounds
- ½ cup diced peeled pepperoni (optional)
Directions:
- Place 2 tablespoons oil in a medium skillet followed by leeks, 1 tablespoon garlic, ½ tsp. salt (optional) and 1/4 teaspoon pepper and place over medium heat. Cook, stirring often until the leeks are softened but not browned, about 5 minutes.
- Transfer to a food processor or blender; add beans, artichokes, lemon juice and tahini. Puree until smooth.
- Optional: Heat 2 tablespoons oil in a large Dutch oven over medium heat. Add the remaining 1 tablespoon garlic, chopped greens’ stems, the remaining 1/4 teaspoon salt and the remaining ¼ teaspoon pepper and cook, stirring often until the garlic is fragrant and the stems are softened slightly, 1 to 2 minutes. Add chopped green leaves and stir until combined with the garlic mixture. Cover, increase heat to high and cook until the greens are wilted and tender, about 2 minutes longer. Remove from the heat.
- Just before serving, preheat grill to medium heat. Meanwhile, lightly brush the remaining 1 Tbsp. oil over the baguette slices and grill over medium heat until lightly toasted. Top the grilled bread with the puree, the greens and pepperoni.
Harvest of the Month for March is Leeks!
PLAY THE VIDEO AND GET INSPIRED ABOUT LEEKS!
LEEK WHITE BEAN & ARTICHOKE HUMMUS - PRINT THE RECIPE HERE
photo credit: laurendamarie.com
Fuel your Workout
Photo Credit: www.pexels.com https://www.pexels.com/photo/people-jogging-on-clear-road-35094/
By Rachel Turi, Jackson In Action Contributor
Energy needs of an adult increase with activity. Every individual’s energy needs differ based on gender, age, body composition, amount and type of physical activity. So how do you know what you need? There is no single answer, but here are some tips for eating to fuel your run or walk!
Following a nutrient-dense, well-balanced diet, you can easily meet your needs for endurance exercise.
Carbohydrates
Carbohydrates provide the perfect fuel for most endurance activities, including running and walking. Carbs are easily digested and quickly used by your body for energy. A diet that includes enough carbohydrates can prevent early fatigue and injury. Carbohydrates are a primary fuel for exercise and sports, especially those of moderate to high intensities. What is recommended amount of carbohydrates? 50-75 grams of easily-digested carbohydrates can be consumed two hours before a run. What does that look like? This could include about 1.5 cups of pasta (70 g), one cup of fresh fruit (30 g) with 2 pieces of toast (30 g), 1 large bagel (45 g), once cup of rice (45 g) with a glass of milk (12 g), one large baked potato (50 g) with a cup of veggies (5 g), along with many other options! Then add some protein and fat to make it a meal! Closer to your run, in the hour beforehand, 15-25 grams of carbohydrates can be consumed. This could be done by eating a piece of fruit such as a banana or apple, handful of pretzels, 3 graham cracker squares, a packet of oatmeal, a granola bar, among others.
Fats
Fat is an essential source of energy for longer, lower- to moderate-intensity exercise. Healthy sources of fat include foods such as fatty fish, nuts and nut butters, nut oils, vegetable oils, avocados and olives. Limit your intake of saturated fat, which comes from dairy foods such as whole milk, butter and high-fat cheese. Animal products, including high fat meats are also sources of saturated fat. Try to avoid foods that contain trans fats such as hydrogenated oils.
Protein
Protein has many purposes and benefits for the endurance exerciser, such as building and repairing muscles and promoting immune health. Protein also is used as a minor fuel for endurance exercise. The protein needs of active individuals varies greatly depending on type of exercise and body composition. For the highly active endurance athlete, protein needs may be increased, but for the casual runner or walker, normal protein recommendations (0.8-1.0 g/kg body weight) are adequate. When choosing protein options, look for low-fat or fat-free milk, low-fat cheeses and lean, trimmed meats. This way, you get calcium and protein with much less saturated fat.
Snack Ideas
Snacks can be consumed any time of day, but are especially useful when helping to fuel before or recover after a workout. The right food choices in the right portions provide a fuel boost. Pre-run snacks boost blood glucose levels, and can top off muscle carbohydrate stores which is essential for longer, harder runs. The more time for digestion, the larger the snack. Aim for 12 to 15 grams of protein, and 35 to 50 grams of carbohydrates, and not much more, to prevent over-eating and keeping weight in check. Post-run, snacks help repair muscles and provide the body with fuel and fluids lost during exercise. Examples: Low-fat chocolate milk, trail mix with dried fruit, pita bread with hummus, peanut butter and jelly sandwich, energy bar with a balance of carbs, fat and protein, crackers with cheese or peanut butter, or Greek yogurt with granola or fruit.
Looking for a healthy snack to make on your own? Try these nutritious and tasty energy bars to fuel you before or replenish you after a workout!
BWELLthy Bars
Note: Make granola first, then use as an ingredient in the BWELLthy Bars
Ingredients:
Almond Granola
- 3 c. Rolled Oats
- 3 T. Brown Sugar
- 1/2 t. Cinnamon
- 1/4 t. Salt
- 1/3 c. Honey
- 1/8 c. Vegetable Oil
- 1 t. Vanilla
- 1/2 c. Chopped Almonds
BWELLthy Bars
- 2 c. Granola - prepared (recipe above)
- 1/4 c. Flax seed - ground
- 1/4 c. Oat Bran
- 1/4 c. Pumpkin or Sunflower seeds
- 1/8 c. peanut , Almond or sunflower butter
- 1/3 c. Honey
- 1/4 c. Brown Rice Syrup or honey
- 1 c. Dried Fruit (craisins, raisins, etc. )
- Version #2 Add before Baking:1/2 c. chocolate chips, 1/2 c. chopped peanuts
Instructions:
- For Granola: Heat oven to 300 degrees. Place oats, sugar, cinnamon & salt in a bowl and set aside. Mix honey, oil and vanilla in a bowl. Pour over oat mixture. Mix thoroughly. Spread on cookie sheet, bake for 20 minutes. Remove let cool. Add almonds after mixture cools. Mix thoroughly.
- For Bars: Heat oven to 300 degrees. Mix all ingredients together. Use hands to bind. Place parchment paper on 9 x 9 pan or cookie sheet. Spread mixture on pan. Place plastic film to cover and pat down until 1/2" in thickness. Bake @ 300 degrees for 10 - 12 minutes - DO NOT let it over-brown. When edges start to color remove from oven. Let Cool. Yield: 12 bars.
- Food Groups: Approx. 2 Bread/Grain, 1 Protein, 1 Fat 1 pan = 12 bars.
- Nutrition Facts: Approx. 144 Calories, 3g Fat, 27g Carbohydrate, 2.5 g Protein 30 mg. Sodium
Developed by Nutrition Services Department - Black River Memorial Hospital
photo credit, healthy aperture: http://www.fuelingenduranceperformance.com/2012/02/ride-bars/
EVENT: Get ready for the Pace & Pedal event on Sat. May 20. For more information visit: http://www.jacksoninaction.org/pace-and-pedal/
Sweet Potato Soup for Harvest of the Month
Photo Credit:simplehealthykitchen.com
Watch the BWELLthy Recipe VIDEO:
SAHARA SWEET POTATO SOUP
MAKE IT: Printable Recipe
Ruth Lahmayer Chipps, MS, RDN, CD
Modifying Traditional Recipes
Photo credit: www.preventionrd.com
By Eliza Short, RD, Communications Coordinator for Jackson In Action
There are several ways that one may adjust a recipe to boost the nutritional value. Many high-fat ingredients can be substituted for a lower-fat alternative, and fruits and vegetables can contribute to sweetness and added textures in a recipe. Below, you will find ingredient substitutions that can be used in recipes such as lasagna, soups, and baked goods.
1. Greek yogurt is a great substitute for mayo or sour cream in recipes such as loaded baked potatoes and chicken or tuna salad. See the recipe featured below for an example!
2. Blend cauliflower or potatoes (or both) in a food processer as a base for cream soups, and substitute skim milk for the cream
3. Use beans or blended vegetables (such as sweet potatoes, peppers, or onions) for meats in spaghetti or chili
4. Try spaghetti squash as a substitute for pasta
5. Make a healthy frozen dessert as a substitute for ice cream, using frozen bananas blended with milk-add cocoa powder for chocolate flavor!
6. Pureed fruit (like unsweetened applesauce, prunes or mashed bananas) can be used as a sweetener in baked goods, instead of sugar
7. Try substituting tofu for ½ of the ricotta cheese in lasagna
8. Use sliced tomatoes for tomato sauce on pizza
On Wednesday, February 15th, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring sweet potatoes. Taste tests and recipes will be provided.
Southwestern Stuffed Sweet Potatoes
Ingredients:
- 3 large sweet potatoes
- 1 ½ cups corn, fresh or frozen
- 1 tsp chili powder
- 2 tsp cumin
- ½ tsp oregano
- 1 T canola oil
- ½ medium yellow onion, diced
- 1 (15oz) can black beans, drained and rinsed
- Cilantro, to taste
- 1 oz reduced fat cream cheese
- ¼ cup plain Greek yogurt
- 1-3 chipoltes in adobo, finely minced
- ½ cup of cheddar cheese, shredded
Instructions:
1. Preheat the oven to 350. Place the sweet potatoes on a baking sheet or large pan and bake for 50-60 minutes, until fork tender. Remove from the oven and set aside until cool enough to handle.
2. Sauté the corn in a skillet over medium high heat. Sprinkle with salt, cumin, chili powder and oregano. Cook about 7-10 minutes. Transfer to a small bowl; set aside.
3. To the skillet, add the canola oil over medium heat. Add the onions and cook until tender. Remove and add to the bowl with the corn; add the black beans and cilantro to the bowl and mix to combine the ingredients.
4. When the potatoes are cool enough, cut them in half, lengthwise. Carefully scoop out the flesh, leaving about a 1/8” border in the skins, and place into a large mixing bowl. Stir the cream cheese, plain Greek yogurt, and chipotle pepper(s) into the bowl with the potatoes. Mash to desired texture. Gently stir in the corn and black bean mixture.
5. Preheat the broiler. Fill each potato skin with the potato-corn mixture, and top each with about 1.5 T cheese. Broil for 2 minutes, or until cheese is melted.
Local Resident Loses 116 Pounds With Big Pay Off
Kevin Dobson has done an amazing job in making lifestyle changes. He took a step by step approach, had great family support and met regularly with Ruth Lahmayer Chipps, MS, RDN, CD, Registered Dietitian at Black River Memorial Hospital. One of the biggest payoffs of the weight loss is that he no longer has diabetes.
Take a look at the article in the Banner Journal:
Congrats Kevin!
Staying Active this Winter
Photo of Lake Superior taken by Eliza Short
By Eliza Short, RD, Communications Coordinator for Jackson In Action
Physical activity is a key component to maintaining weight, and cold weather can make it increasingly difficult to have the energy to go for a walk or to the gym after a long day at work. However, by coming up with a game plan and daily routine, strategies can be developed to overcome these barriers. Ask yourself these questions when coming up with a plan:
1. Would I enjoy exercising more if I find a friend to go with? This will make you accountable so there are no excuses for skipping!
2. Am I more likely to be successful exercising before or after work? If you typically skip the workout after a long day, it may be beneficial to start your day with a visit to the gym.
3. Would a group fitness class fit into my weekly routine? This is a great way to change up the workout each week.
4. Where can I walk or run indoors? The Lunda Community Center in Black River Falls contains and indoor track and exercise equipment to continue exercising in a comfortable setting!
5. What activities can I still do outside? Examples include cross country skiing, snowshoeing, or shoveling. Remember to layer your clothing well to stay warm!
In addition to physical activity, substituting fruits and vegetables for higher calorie snacks, such as chips, contributes to a healthy weight. One fruit that will be featured for the January Harvest of the Month is kiwi. This citrus fruit contains many nutrients, such as Vitamin C, Vitamin K, potassium and fiber. On Wednesday, January 18th, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring kiwi. Taste tests and recipes will be provided.
Featured Recipe: Kiwi Mango Chia Pudding Parfaits
Serves 4 (VIEW this recipe in VIDEO format: www.brmh.net/recipes)
Ingredients:
- 1/2 cup chia seeds*
- 1/2 cup coconut milk
- 2 cups milk (dairy or almond)
- 1/2 cup sugar or other sweetener
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
- Your favorite granola (Or use BWELLthy Pumpkin Maple Granola Recipe: www.brmh.net/recipes)
- 2 large mangos, peeled and cubed
- 4 medium kiwi fruits, peeled and sliced
Instructions:
- Stir together the chia seeds, coconut milk, almond or dairy milk, and sugar until sugar is dissolved. Add vanilla and salt and mix well, then pour into a container with air-tight lid and refrigerate for at least 4 hours to let it thicken. You should be able to store it for up to 3 days.
- If you prefer the texture of a smooth pudding you can blend in a food processor or blender until smooth and creamy after it has thickened.
- Once the chia pudding is thick and chilled it's time to layer the parfaits. Cut up kiwi fruit and use four large glasses or jars of your choice. Fill the jars with alternating layers of pudding, granola, and fruit in any order you'd like. Serve immediately or store in fridge for a quick breakfast or snack for up to 24 hours.
*Chia seeds are an unprocessed whole food that contains healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Keep them refrigerated.
HARVEST of the Month is KIWI - Watch this video for a surprising recipe
Healthy Holiday Living---Maintain Versus Gain
Photo credit https://unsplash.com/@heftiba
By Rachel Turi, Jackson In Action Contributor
It can seem impossible not to gain weight over the holidays with the endless amounts of scrumptious food everywhere you look. In fact, the average weight gain over the holiday season is two to five pounds. Though it may not appear significant, research shows that the weight tends to stay on after the holiday season, and then increases each year. Weight gain during the holidays isn’t a given- -it can be prevented by maintaining a balanced diet all year round, in addition to practicing a few simple tips during the holiday season. With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday feast!
Tips for Success
1. Don’t skip meals. Cutting out meals in the days or weeks leading up to the holiday in an attempt to lose weight before the holidays come will only make you more likely to overeat when the holiday meals do come along. Instead, just practice well-balanced and healthful eating leading up to the holidays, including adequate fruits, vegetable, lean proteins, high fiber foods and whole grains.
2. Avoid overeating. Even if the foods are perceived as a healthier option, do not help yourself to serving after serving of them. Remember, you can over eat even the healthier options, as they still have calories. Try to balance portions of everything on your plate at the holiday meal.
3. Veggies first. To avoid overeating, try using a smaller plate. First fill your plate with vegetable and salad options before adding the entrees and desserts to the plate. Eating a salad or vegetable first can help you eat fewer calories overall, stay fuller longer, and feel more satisfied overall. This way you are more likely to get a larger amount of the vegetables and smaller portions of the higher-calorie entrees and desserts.
4. Slowly savor. Enjoy every bite. Before continuing to eat, take a few seconds to pause and feel if you really are still hungry, or if your stomach is full.
5. Play your part. If you are bringing a snack or dish to the holiday gathering, make it a healthier option. Bring something like a fruit or vegetable tray, roasted vegetable side dish, salad, lean meat option, whole grain pasta salad, or a health-conscious entrée. This would allow you and your family members to have a healthy option, and they don’t even have to know it!
6. Be mindful of beverages. Beverages can be a sneaky way of adding extra calories to your diet, without adding substance. Try to avoid sugar-sweetened and high-calorie beverages, to allow you to enjoy more of the food options, while avoiding excessive calorie intake. Try drinking water with a lemon, tea, or coffee instead of punch or hot cocoa at the holiday gathering.
7. Moderation, moderation, moderation! You don’t necessarily need to completely avoid the desserts and treats, but choose smaller portions, and eat these foods in moderation. Try only one dessert option, or if you really want to try two options, only have half of each piece to equal a whole piece.
8. Exercise is key. Avoiding holiday weight gain isn’t all about the food, however. Physical activity is an essential part of maintaining a healthy weight and lifestyle. Activity is a useful tool for staying healthy during the holidays just as it is during all times of the year. In addition to getting adequate exercise leading up to and after the holidays, try getting extra activity on the actual holiday. After the holiday meal, get moving! This would be a great time to gather up the family and going outside to playing a game of football, or simply going out for a walk with the whole crew. Stay mindful of your eating during the holidays, as well as your activity level!
Cruciferous Vegetables
Photo Credit: www.pickledplum.com
By Eliza Short, RD, Communications Coordinator for Jackson In Action
What do brussels sprouts, cauliflower, cabbage, and broccoli have in common? They all are a part of the cruciferous vegetable family! This vegetable group is highest in Vitamin A, Vitamin C, folic acid, and fiber. However, before you cook up a large bowl of broccoli, keep in mind that consuming these vegetables in large portions can cause gastrointestinal discomfort. It is recommended to eat at least ½ cup of cruciferous vegetables each day. If you wish to eat more, you can spread out ½ cup portions throughout the day to minimize any discomfort from these gas-forming vegetables.
On Tuesday, December 6th, from 11:30am-12:30pm, join Ruth Lahmayer Chipps, MS, RDN, CD, BRMH Registered Dietitian and Rachel Turi, Viterbo University Dietetic Student at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring brussels sprouts. Taste tests and recipes will be provided.
Featured Recipe: Roasted Brussels Sprouts
(VIEW this recipe in VIDEO format: www.brmh.net/recipes)
Ingredients:
22-24 (or 2 lb) fresh brussels sprouts
1 medium red onion, sliced thin
1 T minced garlic
1 T olive oil
3 bacon strips, cooked (not fully crisp), cut in small pieces
Salt and pepper, to taste
¼ cup walnuts, roughly chopped
1 tsp maple syrup (optional)
¼ cup dried cranberries
Instructions:
Preheat oven to 375F
Clean and trim brussels sprouts, cut in half
Add brussels sprouts to a cooking tray lined with parchment paper
Add remaining ingredients except cranberries
Roast for 25-30 minutes or until brussels sprouts are tender and golden brown on the edges
Cool and stir in dried cranberries
Nutrition Facts per 1 cup: 150 calories, 9g fat, 16 g carb, 5 g fiber, 6 g protein
Source: http://www.whfoods.com/
Thanksgiving Day Gobbler Give Back
Here's a great opportunity to have fun, burn some calories and help the community:
