Harvest of the Month - Beets with a Holiday Snack Bar

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian

Nutrition Spotlight on Beets

This root vegetable is gifted with a powerful nutrition profile: good sources of vitamins A, and C and several B vitamins and minerals. Beets also contain potassium, which assists in regulating blood pressure. Manganese is another mineral found in beets that works with the body’s metabolism and supports bone health.

 Red Colored Superfood

Dark red produce items such as plums, blackberries, dark cherries, red cabbage and beets, which are particularly rich in nutrients that reduce the risk of certain types of cancer. Beets' red color comes from betalains, powerful antioxidants that diminish “free radicals” and reduce oxidative stress in the body. Beets also boast anti-inflammatory properties that help with chronic disease management.

 Additionally, the fiber in beets promotes digestive health and a feeling of fullness. The satisfying sweet flavor and low-calorie level (35 calories per ½ cup) make beets an excellent choice for weight management. Enjoy beets thinly sliced and raw in salads, steamed, roasted, air-fried or baked into chips.

Sweet Potato and Beet Chips (Serves 8)

Kids will cheer for these easy-to-make chips. Use a mandoline or handheld slicer to quickly produce very thin, even slices of sweet potatoes and beets. Use a sharp, heavy knife if you don't have a slicer.

 

All you need:

  • ¼ c. olive oil

  • 1 clove garlic, minced

  • 1 tsp. chopped fresh rosemary

  • 1 tsp. lemon zest

  • 1 tsp. kosher salt

  • ½ tsp. black pepper

  • 2 medium sweet potatoes, 6 to 8 oz each

  • 2 medium beets, 6 oz each

All you do:

1.      Position oven racks on the center and top tier in the oven. Preheat oven to 350 degrees. Line 2 large baking sheets with parchment paper; set aside.

2.      In a small bowl, combine olive oil, garlic, rosemary, lemon zest, kosher salt and pepper; set aside.

3.      Peel sweet potatoes and beets; cut into 1/16-inch slices using a mandolin or sharp knife. Arrange slices in one layer on prepared baking sheets. Brush the tops of the slices with the olive oil mixture.

4.      Bake for 30 minutes, rotating baking sheets after 15 minutes. Turn slices over and brush with the remaining olive oil mixture.

5.      Bake for 15 to 30 minutes more or until golden and crisp, rotating baking sheets and turning slices over as needed.

6.      Cool chips on a wire rack. Store in an airtight container for up to 3 days.

 Nutrition facts per serving: 120 Calories, 7g Total fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 290mg Sodium, 13g Total Carbohydrate, 3g Dietary Fiber, 6g Total Sugars, 2g Protein. Daily Values: 160% Vitamin C, 20% Iron, 2% Calcium

Source: https://www.hy-vee.com/recipes-ideas/recipes/sweet-potato-and-beet-chips

Healthy Holiday Snack Board – with Allergies in Mind

Holiday gatherings mean plenty of cookies and snack foods. Why not add flair with a holiday-themed snack board—starring beets? Additionally, by building an allergy-friendly array of goodies, everyone can feel at ease at your event. Food allergens impact millions of people annually, with the most common allergens being peanuts, tree nuts, milk, eggs and wheat (gluten). Below is a wish list for an easy, allergen-friendly, sweet, savory, festive board. Remember to display choices on an attractive tray or board and include holiday garnishes such as fresh rosemary, cranberries and ribbons. Here are a few options:

Sweet Potato and Beet Chips (recipe above)

Gluten-Free Original ChexTM Party Mix:  This holiday party mix version is made without nuts, dairy, or gluten-- a perfect fit for those with Celiac disease or gluten intolerance! Spruce it up with crunchy green dry roasted edamame and dried red cranberries or cherries.

Allergen-Friendly Sweet Loren’s Cookies with Beet Icing.

Cookies Please! Enable everyone to discover the joy of delectable cookies without compromise! Sweet Loren’s refrigerated cookie dough is pre-portioned, plant-based and free of the top 14 allergens, including gluten, dairy, peanuts and tree nuts. Bake the perfect cookie in minutes or enjoy raw!

Festive Beverages: Get adventurous and impress your guests (or simply yourself) by serving this tantalizing drink with beet juice: Eat Your Beets Cocktail | Hy-Vee. Make the non-alcoholic option, substitute a sugar-free lemon-lime soft drink for the alcohol. 

FREE Resource: Foods that Fit Gluten-Free Digital Toolkit & Snack Recipe

Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian on NBC-TV’s Harvest of the Month

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, Hansen’s IGA, local school districts, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog.

The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the paid support of our sponsors: General Mills Bell Institute of Health & Nutrition and Sweet Loren’s.

The Five-A-Day Festive Holiday Table

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian

The holidays can be the perfect time to re-set eating patterns and put more produce and healthy beverages on the menu. Multiple research studies have shown powerful health benefits associated with vegetable intake, from preventing chronic diseases to improving mental health. Incorporating colorful, seasonal fruits and vegetables into holiday meals adds vibrant flavors and textures and boosts nutrient density, helping you feel satisfied and energized throughout the festivities.

 Festive Five-A-Day

Five or more fruits and vegetable servings per day is the recommended magic number for health.  MyPlate emphasizes the goal of half (50 percent) of the plate filled with fruits and vegetables. MyPlate.org suggests a daily vegetable goal of two to three cups/day for women and three to four cups for men.

The holiday season is the perfect opportunity to embrace these goals by adding festive, nutrient-packed produce to your celebrations. Let’s explore some creative and delicious ways to meet your Five-A-Day and enjoy holiday meals that are both nutritious and flavorful!

Sweet Potatoes in Stuffing

Bread stuffing can be enhanced with golden, nutrient-dense sweet potatoes. This fiber-forward addition will boost heart-healthy nutrients like beta carotene, vitamin C and potassium. Add diced sweet potatoes to traditional stuffing ingredients with sweet, dried cranberries. Pair it with turkey or other holiday entrees. Recipe: Cranberry Sweet Potato Stuffing

Go For Green and Red

Green beans are always a menu staple, but instead of the usual creamed soup casserole, the visual and flavor appeal is heightened with the holiday “green beans and cranberries.” It’s a delicious way to get more vegetables with orange zest, freshness and cranberry color: Holiday Green Beans and Cranberries

Savory Roasted Vegetables

Roasting vegetables brings out the flavor and maintains nutrients. Cut up your favorites, such as cauliflower, onions, bell peppers, Brussels sprouts and more. Toss them with olive oil and spices, and then roast them in a hot oven. Here’s a simple recipe: Savory Roasted Vegetables

Cranberries and Chutney-- the Sauce That Keeps on Giving

What would the holidays be without cranberries—that ruby-red sweet-tart delight and turkey accompaniment? Cranberries are low in carbohydrates and rich in nutrients like Vitamins A, C and K. They also contain antioxidants, which are immune-boosting components that can help keep the body’s cells healthy. Traditional sauces are run-of-the-mill, but chutney can be a tantalizing new option. Chutney originated in India and is a cooked sauce with a unique flavor profile of sweet, savory, and spicy, with a touch of bitterness. Make plenty and spread it on a post-holiday grilled turkey and Swiss sandwich. Yum. Get the recipe here: Cranberry-Apple Chutney

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog.

Tropical Tailgating Tastes With Mangos for Harvest of the Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian - La Crosse, WI & Winona, MN

Tailgating Time!

It’s that time of year when tailgating is king, and cool breezes inspire us to hold on to summer. How about taking a tropical twist on your next tailgating event? Make mangos part of your outdoor menu for a sweet and delicious celebration of sporting events, turning every bite into a win!

Why Mangos?

  • They’re a tropical delight rich in flavor and nutritious.

  • A super-fruit boasting over twenty vitamins, minerals, and antioxidants.

  • Fifty percent of the recommended daily vitamin C is in a ¾ cup serving.

  • This juicy and flavorful fruit is in season all the time.

  • Perfect as a solo snack. Toss into yogurt or oatmeal, add to salads and pizza (see recipe below).

  • Sports fans love the natural, delicious, sweet flavor—even picky eaters gobble them up! 

Lean more at www.Mango.org

The Secret to Selecting & Slicing

The color of a mango isn’t always a reliable indicator of ripeness. Instead, focus on the way a mango feels. Ripe mangos are slightly soft to the touch; a medium-ripe fruit is slightly firm, and unripe mangos will be very firm. Flavor ranges from sour-tart to naturally sweet (ripe mangos), and they can be enjoyed at any stage of ripeness. Store unripe mangos at room temperature. If firm, place them in a brown paper bag for a few days to ripen. Once ripe and soft to the touch, they can be refrigerated to slow down ripening.

Cutting a mango is as easy as 1—2—3—4 once you navigate the large seed in the center. Be sure to wash the fruit, have a sharp knife, and have a clean cutting board dedicated to fruit/produce.

 1)     Slice down with stem on top using a chef’s knife (approx. ¼ in from the center)

2)     Repeat on the other side – cut close to the seed.

3)     Use a paring knife to cut long slices without permeating the skin. Cut a cross pattern to form chunks (if desired).

4) Use a large spoon to scoop out the pieces.

Tropical Mango Mania – Fun Foods for Tailgating 

  • Add chopped mangos to your favorite salsa.

  • Bring a stockpot--stir small chunks into Indian curry dishes, adding a sweet burst to spicy food.

  • Serve a tropical fruit salad with diced mangos, shredded coconut, grapes, and pineapple chunks.

  • Swirl a smoothie on-site with frozen mangos, milk or kefir, bananas, and ice.

  • Wow the crowd: Grilled chicken with mango ginger chutney from Mangos.org.

  • Make flatbread pizza on the grill: Mango Basil Barbeque Chicken Flatbreads from Hy-Vee.com.

  • Warm up and Plus it Up!™  with Progresso™ Protein Chickpea & Noodle canned soup. Go tropical: Stir in ¼ c. minced mango, ¼ c. coconut milk and 2 tsp. Thai red curry paste. Puree until smooth. Maximize the nutrition of canned of soup by adding a side of baby carrots, an apple, whole grain crackers, and a glass of low-fat milk! 

Mango Basil Barbeque Chicken Flatbreads (Serves 4) 

Starting with shredded cheese and already-cooked chicken helps ensure you can prep this delicious app in 20 minutes. For a tailgating time-saver, use ready-to-go flatbread such as 10" Flatbread Pizza Crust or Stonefire brand.

 All you need:

  • ¾ c. 0.0% alcohol-free beer

  • 2 tbsp. basil pesto

  • 2 c. all-purpose flour

  • ½ tsp. salt

  • 2 tbsp. Gustare Vita olive oil

  • ¾ c. organic mango jalapeño BBQ sauce

  • 2 ¼ c. shredded mozzarella cheese, divided

  • ¾ c. rotisserie chicken

  • 1 c. chopped mango

  • ½ c. red bell pepper strips

  • Fresh basil, for garnish

    NOTE: Ready to go flatbread can be used instead of making the pizza crust from scratch.

 All you do:

1)     Place a large baking sheet in the oven. Preheat oven to 475 degrees.

2)     Stir together beer and pesto in a large bowl. Add flour and salt; stir with a fork until a dough ball forms. Turn dough onto a lightly floured surface; knead dough for 5 minutes to make a smooth ball. Cover with plastic wrap and let rest for 10 minutes.

3)     Divide the dough ball into four equal portions. Roll each portion into an 8x6-in. oval on a lightly floured surface. Brush with olive oil. Invert the dough ovals and place them on a large sheet of parchment paper; brush with olive oil.

4)     Transfer dough ovals from parchment paper to a hot baking sheet. Bake for 8 to 10 minutes, turning halfway through.

5)     Remove the baking sheet from the oven. Spread the flatbreads with BBQ sauce; top with 2 cups of cheese, chicken, mango, red pepper and 1/4 cup of the remaining cheese.

6)     Bake for 5 to 7 minutes or until the cheese is melted and bubbly. If desired, garnish with basil.

 Shop all of these ingredients at Hy-Vee Aisles Online.

Source: Mango-Basil Barbecue Chicken Flatbreads | Hy-Vee

Nutrition Facts per serving: 590 calories, 23 g total fat, 8 g saturated fat, 1110 mg sodium, 70 g total carbohydrates, 3 g dietary fiber, 15 g total sugars, 0 g added sugars, 24 g protein. Daily Values: Iron: 20%, Calcium: 30%. Vitamin D: 0%, Potassium: 6%

 More mango recipes: Mangos - All You Need To Know About Mango - Mango.org

Game On!

Get ready for game day with tropical, mouthwatering mango recipes. This winning approach is sure to treat your tailgating partners with naturally sweet, nutritious, and unique culinary options. Remember to plan ahead, pick the perfect mango for timely ripeness, and enjoy the game!

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC), is a regular guest on WKBT’s “Foodie Friday” and is a contributor to JacksonInAction blog.

The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the sponsored support of our sponsors (National Mango Board and Progresso Protein Soup).

Harvest of the Month Features Tomatoes and National Family Meals Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian

Texas Cavier is Harvest of the Month's (Tomatoes) featured recipe from Healthier Eating Made Easy by Hy-Vee Dietitians (Free cookbook download HERE) See the recipe below.

Harvest of the Month is celebrating tomatoes along with National Family Meals Month with some exciting ways to incorporate tomatoes into your family menus. Plus, Hy-Vee dietitians are offering a new free cookbook called Healthier Eating Made Easy. It’s a curated collection of family-favorite recipes that are delicious and nutritious (and will have everyone asking for seconds). From breakfast and snacks to appetizers, entrée dishes, and desserts. Learn insider tips on better-for-you mealtime solutions! Download your free cookbook copy HERE.

Make The Commitment – One More Meal!

Good Foods

Varieties: Nacho Cheeze, Dill Pickle, Tangy BBQ. 100% Plant based. Free of the top 9 Allergens. Gluten Free and Vegan. Use as a dip with crackers/chips/veggies or as an add-in to Ramp up your favorite recipes with bold flavor. 

  • Build on the basics and plan an extra family meal each week.

  • Family meals are associated with better weight management, improved physical and mental health.

  • Remember family meals can be any meal. If dinner is event-laden, have a family breakfast that day.

  • Screen-time/down time: Turn off technology such as cellphones, television, and emails

  • Here’s a budget-friendly entree starter list from the cookbook:

    –       Lentil Sloppy Joes (Page 50)

    –       Chicken, Bacon, Ranch "Non-Salad" Salad (Page 37)

    –       Turkey Taco Quinoa Skillet (Page 40)

    –       Macho Nachos (Page 37)

    –       Turkey Pumpkin Chili (Page 33)

    Pair these entrees with a quick vegetable side salad or sliced raw carrots, celery, and broccoli with a healthful dip such as hummus or Good Foods dips.

Tomato Time!

Fresh Versus Canned

Late summer is the time for harvesting local tomatoes, but when you need a fast, convenient ingredient, reach for the pantry for canned tomatoes. Harvested at their flavor and nutrition peak and processed within just a few hours, canned tomatoes are budget-friendly and speedy—with no washing or chopping required. Canned tomatoes also provide a bigger bonus when it comes to certain nutrients.

 Nutrition Bonus – Lycopene Activation

Tomatoes are nutrient-rich, with vitamins A and C, potassium, folic acid and fiber. When heated in the canning process, lycopene is activated, which is a powerful antioxidant. Tomato products account for more than 80% of the lycopene in the American diet and studies suggest that high lycopene intake is associated with lower rates of heart disease. 1

More Lycopene Benefits

According to the American Cancer Society, lycopene helps prevent gene damage. Eating abundant lycopene-rich foods, like tomato products (canned tomatoes, marinara sauce, salsa and tomato soup), may lower the risk of lung cancer and aggressive prostate cancer. Studies also show that people who eat plenty of plant foods rich in carotenoid antioxidants like lycopene have a lower risk of heart disease.

For more tomato recipes and tips visit: Tomato Wellness Council | Let’s Talk Tomato

Lentil Sloppy Joe

Recipe From Healthier Made Easier - page 50 by Tori Sajovec RD, LD Ankeny, IA. This plant-based spin on a family favorite will surprise you. It’s great tasting and loaded rich tomato sauce and good nutrition.

All you need:

  • 2 Tbsp olive oil

  • 3 clove(s) garlic, minced

  • 1 medium green bell pepper, seeded and chopped

  • 1 medium red bell pepper, seeded and chopped

  • ½ medium yellow onion, chopped

  • 1 cup dry lentils, rinsed

  • 1 cup low-sodium vegetable broth

  • 1 cup water

  • 1 (15-oz.) can Hy-Vee no-salt added tomato sauce

  • 1 tsp coconut aminos (or soy sauce)

  • 2 Tbsp ancho chili powder

  • 2 Tbsp yellow mustard

  • 1 tsp granulated sugar

  • ¼ tsp smoked paprika

  • Salt, to taste

  • 8 whole grain hamburger buns, split

All you do:

  1. Add olive oil to a medium saucepan over medium heat. Add garlic, green and red bell pepper, and onions to saucepan. Sauté until fragrant and crisp-tender, about 3 to 5 minutes. Remove from saucepan, set aside, and keep warm.

  2. Add lentils, vegetable broth, and water to saucepan, bring to a boil. Reduce heat, cover and cook for 30 minutes or until lentils are cooked through and stock is absorbed.

  3. Stir in half the tomato sauce, coconut aminos (or soy sauce), ancho chili powder, yellow mustard, sugar, and smoked paprika. Mix pepper and onion mixture back into lentils. Simmer for 5 minutes to heat through. Season, to taste with salt. If Sloppy Joes are too thick add more tomato sauce.

  4. When ready to serve, divide Lentil Sloppy Joes among 8 buns. Serve with a side salad, baked chips or raw veggie sticks with a healthful dip such as Good Foods.

Yields 8 Sloppy Joes Nutrition facts: 240 Calories serving

Total Fat: 7g Saturated Fat: 1.5g Trans Fat: 0g

Cholesterol: 40mg Sodium: 880mg 

Total Carbohydrates: 24g (Dietary Fiber: 7g Total Sugars: 8g Added Sugars: 0g)

Protein: 16g

Daily values: 0% vitamin D, 6% calcium, 15% iron, 15% potassium

Texas Caviar 

From Healthier Eating Made Easy - Page 14

Makes 12 Servings

Ingredients:

  •  1 diced green pepper

  • 1 diced red pepper

  • 1 bunch cilantro, finely chopped

  • 3 diced jalapeños*

  • 1 red onion, chopped

  • 4 garlic cloves, minced

  • Juice of 1 lime

  • 1 (15-oz) can no-salt-added Eden organic black-eyed peas

  • 1 (15-oz) can no-salt-added Hy‑Vee black beans

  • 2 (10-oz each) cans no-salt‑added RO-TEL diced tomatoes and green chilies or Hy-Vee diced tomatoes, drained (for less spice)

  • 2 (14.5-oz each) cans Hy-Vee no-salt-added whole kernel corn

  • 1 (12-oz) bottle Bolthouse Farms Italian dressing

 Directions:

1. Combine all ingredients into a large bowl and refrigerate for 1-2 hours for best taste. Serve with whole-grain tortilla chips or use as a topping for your favorite meat.

*NOTE: Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeños peppers, wear protective gloves.

NOTE: Recipe can be made in “half” for 6 servings.

 Serves 12 Nutrition facts: 140 Calories per serving
Total Fat: 2.5g Saturated Fat: 0g Trans Fat: 0g

Cholesterol: 0mg Sodium: 140mg Total Carbohydrates: 25g Dietary Fiber: 6g Total Sugars: 8g Added Sugars: 0g Protein: 5g

Daily values: 0% vitamin D, 2% calcium, 10% iron, 8% potassium

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, Hansen’s IGA, local school districts, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Cool off with Cucumbers for Harvest of the Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian

It’s time for cool and crispy cucumbers! They’re a garden favorite and a great way to add fiber and fluids to your eating pattern. Learn more about this fantastic vegetable and be sure to sign up for the Hy-Vee Dietitian Hacks for Healthy Back-to-School Habits Challenge for a chance to win 1 of 4 $250 Hy-Vee gift cards. More details at the bottom of this post.

FUN FACTS FOR CUCUMBERS:

  • Contain up to 95% water.

  • Rich in important nutrients like vitamins K and C, and the mineral potassium.

  • Can help maintain bone health and blood pressure.

  • Burpless cucumbers have lower levels of cucurbitacin (a component that can cause gas production).

  • Perfect hot day snack: The cucumber is about 20 degrees cooler than the temperature of its surroundings.

Quick Pickled Cucumbers

All you need:

  • 2 Tbsp. Hy-Vee white vinegar

  • 1 tsp. Hy-Vee granulated sugar

  • ½ tsp. kosher salt

  • ½ tsp. Hy-Vee crushed red pepper 

  • 2 c. mini seedless cucumber, thinly sliced

  • ¼ c. red onion, thinly sliced

  • ¼ c. Short Cuts tricolor chopped peppers

  • 1 tsp. fresh dill, chopped, plus additional for garnish

All you do:

  1. Combine white vinegar, sugar, kosher salt, and crushed red pepper; stir to combine. Let stand for 5 minutes.

  2. Stir in cucumber slices, red onion slices, and tricolor chopped peppers. Sprinkle with fresh dill.

  3. Cover and refrigerate for up to 2 hours. If desired, garnish with fresh dill sprigs. 

Nutrition Facts: 6 servings. 10 calories per serving.

Recipe Source: Quick-Pickled Cucumbers | Hy-Vee

Ruthie Chipps, MS, RDN, CD, LD, Hosts "Harvest of the Month" on NBC-TV (WEAU-Eau Claire, WI)

***FREE Fruit & Vegetable Challenge in August. Join Hy-Vee Dietitian Hacks for Healthy Back-to-School Habits Challenge for a chance to win 4 $250 Hy-Vee gift cards! During this 1-week challenge, Hy-Vee dietitians will highlight the benefits of fresh produce and simple hacks for an easier and nutritious back-to-school. Throughout the challenge, you will receive reminders to track and self-reflect on your progress meeting your produce goals. CLICK HERE TO REGISTER

Visit Hy-Vee.com/Health to sign up today. Brought to you in partnership with the Foundation for Fresh Produce.

Make it stand out

Whatever it is, the way you tell your story online can make all the difference.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

Hydrate with Beautiful Bok Choy in July - Harvest of the Month!

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian

Baby Bok Choy

Bok Choy - Harvest of the Month: Harvest of the Month is a community initiative that encourages people to explore and increase their intake of produce. Participants include schools, hospitals, grocery stores and businesses. This month the Asian vegetable bok choy is featured. It’s crispy, refreshing and growing in popularity. The entire stalk is edible including the dark green leaves and crunchy stem.

Bok choy is a member of the cruciferous family – which means it’s high on the healthy scale. Cruciferous vegetables like bok choy, cauliflower, broccoli, Brussels sprouts and cabbage are rich in nutrients linked to health promotion and disease prevention.

Nutrition: Bok choy contains vitamins A, C, K, folate, calcium and iron. It’s also rich in antioxidants - compounds found in plant-based foods which play a role in reducing the risk of chronic diseases. Eating a wide variety of colorful fruits and vegetables boosts intake of antioxidants. Aim for 5 or more per day.

Cooking Tips: Bok choy can be enjoyed simply raw as you would celery and carrot sticks. Toss bok choy into stir fries, soups, salads and appetizers. Refrigerate bok choy in its whole form and wash/chop just before eating or adding to a recipe.

Hydration: Bok choy is composed of about 95 percent water so it’s an excellent food for hydration. It’s important to consume plenty of fluids for overall health but many people are not reaching their daily goal. The National Institute for Health states standard fluid needs for women are 9 cups (72 oz.) a day and for men 13 cups (104 oz.) a day.

Hy-Vee Hydration Challenge: During July Hy-Vee dietitians are offering a free one-week Functional Beverage Hydration Challenge.

  • Track your intake for one week and you’ll be put in a drawing for a chance to win one of five $100 Hy-Vee gift cards!

  • During this 1-week challenge dietitians will highlight the benefits of different functional beverages and how they can meet your wellness needs.

  • Throughout the challenge, you will receive reminders to track and reflect on your progress meeting your fluid goals. Challenge sponsors include Liquid I.V., Hop WTR, Remedy Kombucha, Core Power, and Smart Water.  

  • Register for the FREE Hydration Challenge HERE

Glazed Salmon with Bok Choy

Ingredients for Glazed Salmon with Bok Choy

Baby Bok Choy

For this Hy-Vee recipe and many more, click here: Glazed Salmon with Bok Choy | Hy-Vee

Harvest of the Month Recipe: Glazed Salmon with Bok Choy

4 Servings 10 min Prep | 25 min Total

All you need:

  • ¼ c. Hy-Vee light soy sauce

  • 3 Tbsp. Hy-Vee honey

  • 4 tsp. rice wine vinegar

  • ½ tsp. sesame oil

  • 4 (4-oz. each) Coho salmon fillets (or other variety)

  • 4 c. bok choy, chopped

  • 1 large carrot, peeled and cut into ribbons (or ½ c.  shredded carrots)

  • 2 small cucumbers, thinly sliced

  • 2 tsp. sesame seeds

  • Lime or lemon wedges, for serving

    All you do:

    Preheat oven to 425 degrees. Line a baking sheet with parchment paper. For glaze, whisk together soy sauce, honey, vinegar, and sesame oil in a small bowl. Reserve half of mixture for salad. 

  • 2. Place salmon, skin side down, on prepared baking sheet, generously brush with half of glaze. Bake for 15 to 17 minutes or just until fish flakes easily with a fork (145 degrees). Remove fish from oven and keep warm.

  • 3. Assemble salads. Arrange bok choy, carrot ribbons, and cucumber slices on four plates. Top each salad with salmon and sprinkle with sesame seeds. Serve with the remaining half of glaze and lime (or lemon) wedges.

Nutrition Facts (Makes 4 Services) Per Serving: Approx. 330 Calories.  Total Fat: 17g (Saturated Fat: 3.5g, Trans Fat: 0g), Cholesterol: 60mg, Sodium: 630mg, Total Carbohydrates: 20g (Dietary Fiber: 2g, Total Sugars: 17g, Added Sugars: 14g), Protein: 25g, Daily Values: 6% Iron, 10% Calcium, 60% Vitamin D, 15% Potassium.

Recipe credit: Hy-Vee, Inc. Photo Credit: Ruthie Chipps

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, Hansen’s IGA, Hy-Vee La Crosse, local school districts, The Library and the community. TV segments are hosted by Hy-Vee Dietitian Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

Harvest of the Month Features Sauteed Radishes with White Beans & Herbs

Harvest of the Month - Radishes

By Ruth Chipps, MS, RDN, Jackson In Action Communications Director

It’s time to celebrate Spring with one of the first arrivals at farmer’s markets - Radishes!

These crispy, low-cal favorites provide a burst of color along with good nutrition. Radishes can be sauteed, Stir-fried, roasted, steamed and enjoyed as a crispy ingredient in salads.

This month, we feature sauteed radishes - a new way to enjoy this typcial salad ingredient. It actually takes on a slightly sweet flavor when cooked.

Remember, if radishes are fresh with the the green tops intact, the tops can be sauteed like spinach or chopped and tossed into salads.

SAUTEED RADISHES WITH WHITE BEANS & HERBS

Ingredients:

1 Tablespoon olive oil
2 Large bunches red radishes, ends cut off and cut lengthwise into fourths or halves.
2 Tablespoons chopped fresh herbs (rosemary, oregano, chives or cilantro)
1.5 c. cooked white beans. One 12 oz. can, drained.
Pinch salt and ground black pepper.

Method:

Trim the stem and root end from radishes and wash if needed and pat dry. Cut into quarters.

Heat olive oil in a medium-sized pan over medium-high heat. Add the radishes and cook, storring often.

Chop a generous amount of fresh herbs of your choice.

Radishes should be slightly brown or blister and are slightly softened in about 5-7 minutes. They should be tender but still slightly crisp when done.

Add the white beans and heat to temperature.

Add the chopped herbs. Remove to a serving plate and serve immediately. Can also be chilled and stirred with a vinaigrette dressing.

Ruth Lahmayer Chipps, MS, RDN, LD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

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, Hansen’s IGA, local school districts, The Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Cherries for Harvest of the Month - How sweet they are!

by Ruth Chipps, MS, RDN, Communications Director for Jackson In Action

Cherries are ripe with good nutrition and this month we celebrate this lucious fruit.

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, Hansen’s IGA, local school districts, The Library and the community.

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.newmediaicons.com

Sweet Potato is Celebrated for National Nutrition Month - Harvest of the Month

By Ruth Lahmayer Chipps, MS, RDN, CD, Communications Director, Jackson In Action

An annual campaign during the month of March created by the Academy, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

Harvest of the Month - on WEAU-TV 13 (NBC) on Nov. 18, 2020 featured Sweet Potato & Cranberry Saute.

Watch this Harvest of the Month - on WEAU-TV 13 (NBC) from Nov. 18, 2020 which featured Sweet Potato & Cranberry Saute.

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Sweet Potato Cranberry Saute

Ingredients:
2 Tbsp Unsalted butter or olive oil
2 Large sweet potatoes, washed, peeled and cubed
1/2 c. Orange juice
1 t. Powdered ginger
1 t. Cinnamon
1/2 c. Orange juice
1/2 Cup Cranberries - frozen or fresh
1/4 Cup Pecans or pistachios
3 Tbsp. Pepitas (pumpkin seeds) optional
2 Tbsp. honey
2 Pinches salt
Fresh mint for garnish.
Instructions

Preheat 11 in skillet. Add butter or oil. Add cubed sweet potatoes and saute.
Cook for 1 minute, then add orange juice, ginger powder, cinnamon powder and saute everything for 4-5 minutes or until potatoes are cooked (stir every minute). Add cranberries, salt and saute.
Cook for another minute. Add chopped nuts and mix together. Add honey.
Mix everything and cook another minute.
Turn off the heat and transfer to a serving bowl. Serve hot and enjoy.

Nutrition Information: Yield: 4 Serving Size: 1 cup.
Amount Per Serving: Calories: 217 Total Fat: 19g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 31 mg Sodium: 102 mg Carbohydrates: 36g Fiber: 6g Sugar: 18g Protein.

Note: Hestan Culinary provided 11 in. Nanobond skillet for testing the featured recipe.

Consider tossing cooked sweet potato chunks to add flavor, texture and good nutrition to your plate.

Throughout March, celebrate #NationalNutritionMonth by going Beyond the Table!

Dive into the farm-to-fork aspect of nutrition, explore the various ways and places we eat, and learn about the great work RDNs and NDTRs do: http://sm.eatright.org/NNM

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“Sweet potatoes are a sweet and starchy root vegetable rich in nutrients and full of flavor”

Sweet Potato Nutrition

One medium sweet potato is only about 100 calories. Sweet potatoes provides vitamin A, C, fiber, and potassium. Eat sweet potatoes with the skin on for the best nutrition!

Did you know…

Sweet potatoes are the official vegetable of North Carolina! Sweet potatoes are commonly confused with yams. . Sweet potatoes are roots, where as regular potatoes are tubers, or underground stems. Our first president, George Washington, grew sweet potatoes on his farmland

Sweet potatoes are delicious roasted with a drizzle of olive oil and a pinch of garlic, salt and pepper. Sweet potatoes can be baked whole, grilled, steamed, boiled, roasted, microwaved or sautéed. Microwaving sweet potatoes takes less time than reg…

Sweet potatoes are delicious roasted with a drizzle of olive oil and a pinch of garlic, salt and pepper.

Sweet potatoes can be baked whole, grilled, steamed, boiled, roasted, microwaved or sautéed. Microwaving sweet potatoes takes less time than regular potatoes – so keep an eye on it. Sweet potatoes can also be added to baked goods such as muffins, cakes and quick breads. Serve mashed or baked sweet potatoes with a little butter and cinnamon.

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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, Hansen’s IGA, local school districts, The Library and the community.

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Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.newmediaicons.com

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Celebrate with Crispy Asparagus Salad For Harvest of the Month

By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director 

Asparagus Ribbon Salad

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Asparagus is a nutrition superstar and February is the time to celebrate this delicious vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. The program features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin.

Asparagus is rich in compounds that may help reduce the risk of diseases such as cancer and promote healthy aging. Beyond the health benefits, asparagus is delicious and versatile—it’s commonly roasted, steamed, grilled, boiled and sautéed. One of the featured recipes this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.

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 Asparagus Tid Bits:

  • Asparagus is related to onions, leeks and garlic.

  • Most asparagus is grown in California but can be found in local markets mid-May to mid-June.

  • Prepare by removing the woody ends, gently bend the end of each asparagus spear until it snaps naturally.

  • For best results store upright in fridge with a damp paper towel on the ends. Cover lightly with plastic.

Asparagus Nutrition

Nutrient-dense;  high in folic acid; good source of potassium, fiber, vitamin B-6, Vitamins A, C, and thiamine. Ranked among the top fruits and vegetables for its ability to reduce the effect of cell damage and promote healthy aging. 

Featured Harvest of Month Recipe:

CRISPY ASPARAGUS LEMONY RIBBON SALAD

Crispy Asparagus Lemony Ribbon Salad

This Spring favorite takes on a new twist with uncooked crispy asparagus ribbons. They're easy to make with a simple potato-peeler.  The garlic lemon parsley vinaigrette brings a burst of freshness to the crispy salad with spring radishes, feta cheese and walnuts. See the video above for action and details.

Dressing: 

  • Zest of 1 lemon

  • 3 tablespoons fresh lemon juice

  • 1 tablespoon white vinegar

  • 2 t. sugar

  • 2 tablespoons olive oil

  • 2 tablespoons fresh parsley chopped

  • 1 clove garlic minced

  • ½ teaspoon kosher salt to taste

  • ¼ t. ground black pepper

Salad:

  • 1 bunch fresh asparagus

  • ½. c. thin sliced radishes

  • ¼ c. red onion thinly sliced

  • ½ cup walnuts chopped

  • ½ cup feta cheese crumbles

  • 1 can White Beans - Chick Peas, Cannelleni or Navy Beans, drained

Method:

  • Stir together dressing ingredients.

  • Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.

  • Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.

  • Makes 6 Servings. Nutrition information per serving (2/3 c.): 170 Calories, 13g Fat, 7g Carb., 3g Fiber, 7g Protein

More OPTIONS FOR SERVING: Top with chopped cooked eggs and/or chopped avocado; Add cooked lentils for protein.

“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, Hansen’s IGA, local school districts, The Library and the community.”

Ruth Chipps, MS, RDN

 

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and and hosts Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

 

Take Action Against a Silent Killer: High Blood Pressure

As we step into National Heart Month this February, it is the perfect time to discuss the topic of Hypertension, more commonly known as high blood pressure. High blood pressure is a major risk factor for heart disease and stroke. One in every three deaths in Wisconsin is caused by heart disease. Approximately 1.3 million Wisconsin adults have high blood pressure, and over half of those with high blood pressure do not have it under control.

Unfortunately, the numbers are even more startling for Jackson County. In a 2018 report released by the Wisconsin Department of Health Services, Jackson County ranked last amongst all counties in Wisconsin for prevalence of high blood pressure, with 43% of adult residents having diagnosed hypertension.

What is high blood pressure? And why is it referred to as a silent killer? Blood pressure refers to the force of blood pushing against the blood vessel walls in your body. High blood pressure means the pressure in your arteries is too high. Over time, this extra pressure can cause a lot of problems. Healthy arteries are flexible, strong, and elastic. With years of extra pressure, the arteries become damaged and stiff, which can weaken the blood vessels and cause fats to build up on the blood vessel walls. High blood pressure also causes the heart to work extra hard to pump blood through the body, which damages the heart muscle. High blood pressure has been linked to damage in the kidneys, eyes, and brain also. Eventually, this can lead to heart attack, stroke, aneurysm, and other major problems.

However without regular monitoring, many adults are unaware they even have a problem. High blood pressure usually has no signs or symptoms until the damage has already been done. It is important to routinely have your blood pressure checked to best take care of your health. High blood pressure is diagnosed as a reading of 130/80mm Hg or higher. If your numbers exceed 130/80mm Hg, it is important that you discuss options with your medical provider for managing your blood pressure.

Lifestyle changes can make a big impact on high blood pressure. Eating a healthy diet and being physically active can help to maintain a healthy weight. Aim for at least 30 minutes of exercise, five days per week. Reduce your sodium intake (aka eat less salt!), limit saturated fats in your diet, and limit alcohol to no more than 1-2 drinks per day. Work with your doctor to develop a plan, and if needed, take your medications as prescribed. And most importantly, take ownership of your health by regularly checking your blood pressure. Self-measured blood pressure devices for home use can be a great resource for staying in control of your health.

This February, commit to knowing your numbers by checking your blood pressure and making a lifestyle change to keep your blood pressure in check. High blood pressure is not just an issue for the elderly. Nearly 25% of adults age 20 to 44 have high blood pressure, and 10% of youth ages 12 to 19 have “prehypertension” already developing. Reach out to your friends and family to check their numbers as well. Don’t let a silent killer steal your health. Find more information and resources at www.heart.org/highbloodpressure.

Carrots are the New Year favorite for Harvest of the Month

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Aromatic Carrot Salad Photo: Katie Schmidt

Aromatic Carrot Salad Recipe: Ruthie Chipps. Photo: Katie Schmidt

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Carrots

Crispy, healthy!

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. January features cooking demos on WEAU-TV 13 newscast (NBC) Eau Claire, Wisconsin.

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Carrots Tips & Nutrition 

 Carrots are 7% natural sugars.

The carrot is one of the top 10 most economically important global vegetable crops.

Ancient Greeks and Romans ate red, purple and white carrots harvested in the wild.

The green tops of the carrot are edible but not many people eat them.

                           

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Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics. More at www.NewMediaIcons.com

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RECIPE: AROMATIC CARROT SALAD

Colorful and delicious with slightly spicy and sweet Moroccan flavors—A Mediterranean delight.

PREP TIME: 15 MINS

  • COOK TIME: 0 MINS

  • TOTAL TIME: 15 MINS

Makes 12 ½ c. servings

INGREDIENTS:

  • 5  medium carrots – grated or spiral cut

  • 2 c. spinach or kale

  • 1 can (14 oz.) garbanzo beans (chick peas)

  • ½ c. walnuts or almonds

  • ½ c. dried cranberries or raisins

  • ½ c. Kalamata olives (or traditional olives) or feta cheese

Dressing: Honey Dijon Aromatic Dressing:

  • 1/3 cup extra virgin olive oil

  • 1/4 cup vinegar

  • 2 Tbsp.  honey

  • 1 Tbsp. dijon mustard

  • 1/4 tsp salt (optional)

  • 1/2 tsp ground cumin  or more

  • 1/2 tsp ground turmeric or more

  • ½ tsp ground cinnamon or more

  • 1/4 tsp black pepper

 DIRECTIONS:

1.  In a large bowl, combine the carrots, spinach, chick peas, nuts, cranberries and olives.

2.  In a small bowl, whisk the olive oil, vinegar, honey, Dijon, salt and spices together with a fork.

3.  Toss the dressing over the salad just before serving. Add more spices if desired.

Serve with your favorite protein – grilled chicken, salmon, boiled eggs, shrimp, etc.

This spice combination is slightly sweet with a Moroccan flavor

 Nutrition info per ½ c. serving: Approx. 160 Calories, 10g Fat, 15g Carb, 4g Fiber, 3 g Protein

 

For more heart healthy recipes visit:

https://www.jacksoninaction.org/harvestofthemonth

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Carrot & Chick Pea Toss

Carrot & Chick Pea Toss

Mediterranean flavors make this quick saute dish a favorite.

  • 1 pound carrots scrubbed, cleaned, sliced

  • 2 Tbsp. oil of choice or butter

  • 4 Tbsp. water

  • 1- 15 oz. can chickpeas or white beans

  • 2 Tbsp. honey

  • 1 Tbsp. balsamic vinegar

  • 1/2 cup feta cheese crumbled

  • 2 Tbsp. fresh parsley, minced

    INSTRUCTIONS

  • Heat a large skillet over medium heat and add oil/butter.

  • Once the skillet is hot, add the carrots. Stir so they are coated well with the oil/butter. Cook for about 5 minutes, until they start to get a nice char on each side. Next, add 4 Tbsp. water and mix well.

  • Reduce the heat to low and place a cover for 5 minutes.

  • Remove the cover and give the carrots a final toss.They should look crispy on the outside.

  • Next stir in the honey and balsamic vinegar.Once the carrots have cooled, top with the crumbled feta cheese.

  • Serve as a side dish or for a full meal, add a protein source such as cooked chicken, fish or tofu.

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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, Hansen’s IGA, local school districts, The Library and the community.

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Tips for Starting (Or Restarting) A New Exercise Routine

Throughout the lifespan, maintaining a regular exercise routine is one of the most powerful “medicines” you can take to prevent disease and disability and to maintain a high quality of life. However, for those who are not currently physically active, starting a new exercise routine can seem difficult. The F-I-T-T principle is a great guideline to help you become more active and work towards a healthier you. FITT stands for Frequency, Intensity, Time, and Type.

Frequency is how often you exercise. The general exercise recommendation is to do at least 30 minutes of exercise on at least 5 days a week. However, this does not have to happen immediately. When starting a new exercise routine, it is great to aim for 3-5 days per week, but with appropriate time and intensity. It is a good idea to space out your exercise sessions throughout the week, giving yourself a rest day every 2-3 days.

Intensity refers to how hard you are exercising. It is best to aim for low-to-moderate intensity exercise initially, such as walking or easy biking. When doing low-to-moderate intensity exercise, you will be working hard enough to feel some change in your body, such as increased breathing, heart rate, or muscle use, but not so much that you become out of breath or feel it is hard to keep up. You should still be able to talk and have a conversation with others at this intensity. As your fitness improves, you can gradually increase the intensity of your activity to be more challenging.

Time refers to how many minutes you spend exercising. It is recommended to do at least 30 minutes of physical activity at least 5 times per week. However, it is important to know that the 30-minute daily amount does not have to be done all at once. Research has shown that exercising for 10 minutes three times a day has the same benefits as 30 minutes all at once. When starting out, aim to exercise for 10 minutes at a time, and then gradually increase the time as you are able. Remember, any activity is better than none. Start with a realistic and safe amount for you, even if it is only a few minutes.

Type refers to what kind of exercise you are doing. Different types of physical activity that work different muscle groups contribute to a well-rounded exercise program. Great options for cardiovascular activity are walking, biking, elliptical, swimming, jogging, and water aerobics. It is also good to do basic stretching and strengthening exercises as part of your overall routine.

When starting a new exercise routine, be sure to consult with your medical provider if you have any questions or concerns about your safety. If you have any symptoms during exercise, such as chest pain, pain on your left side (neck, shoulder, arm), dizziness, or unusual shortness of breath, stop immediately and set up an appointment with your provider. Your medical provider can make sure you are set up to be successful as you improve your health by making exercise part of your daily routine.

Join Jackson In Action at Story Time!

Join Jackson In Action at Story Time at the Black River Falls Public Library! Story Time occurs on Friday mornings at 10am at the Black River Falls Public Library at 222 Filmore Street, Black River Falls, Wisconsin. Story Time is free to attend and is geared towards children ages 0-5 and their families.

During Story Time a library staff member leads easy to follow toddler time with a theme, stories, rhymes, songs, crafts, and I SPY. Jackson In Action joins the library staff on the 2nd Friday of the month with a short educational presentation on the Harvest of the Month! Harvest of the Month presentations include a short informational lesson on a fruit or vegetable, hands on activity, and taste test!

Jackson In Action will be at the following Story Times in 2024:

  • January 12

  • February 9

  • March 8

  • April 12

  • June 14

  • July 12

  • October 11

  • November 8

  • December 13

For more information on Story Time contact the Black River Falls Public Library.

Pineapple is Perfect! for Harvest of the Month

By Ruthie Chipps, MS, RDN, Jackson In Action Communications Director

Pineapple is a deliciously flavorful tropical fruit that is rich in vitamin C and antioxidants. It also has a good amount of fiber and contains 60 calories per 2 slices (114 g). Enjoy pineapple fresh, sauteed, baked or blended in smoothies.

Tips on cutting and storing:

  • Cutting: Cut off the top and bottom of the pineapple. Slice off the skin from top to bottom, making sure to remove all the eyes then slice into desired pieces.

  • Storing: Keep pineapples at room temperature for a few days before cutting. The pineapple should have a sweet scent before cutting. Store at room temperature for 1-2 days before cutting. Once cut, keep pineapple in air tight containers in the refrigerator for 4-5 days.

Sauteed Pineapple

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

Focus on Good Health to Beat the Winter Blues

Living in Wisconsin, we are not strangers to the cold, dreary days of winter. The dark mornings, darker evenings, and chilly gray days can have a big impact on your mood and your health. For a small percentage of people (estimated 4-6%), this can result in a diagnosed condition called Seasonal Affective Disorder. However, as many of 20% of people in the United States experience a milder form, which is often referred to as the “winter blues”.

For those experiencing the more serious seasonal affective disorder (SAD), it is recommended that you consult with your primary health care provider to explore treatment options. Signs of SAD include (1) feelings of depression that happen most of the day, every day, in a seasonal pattern, (2) tiredness and low energy, (3) loss of interest in activities you used to enjoy, (4) changes in appetite or weight gain, and (5) sleeping too much. This should be addressed with a medical professional.

For the other 20% of individuals who experience some level of winter blues, here are seven tips to help you beat the winter blues and live with joy this winter.

  1. Get Outside – As much as you may rather curl up on the couch, one of the most important action steps you can take is going outside to get sunshine each day. Our body needs sunlight to produce vitamin D and regulate serotonin levels. A short mid-day walk in the sunshine each day can give you a big boost.

  2. Stick to a Regular Sleep Schedule – Keep your body in a rhythm by sticking to a regular sleep schedule. Set your alarm clock to get up each morning at the same time, and aim for a consistent bedtime. Aim to get at least 7 hours of sleep every night for your overall health.

  3. Stay Active – Exercise has been proven to be one of the most powerful tools for fighting mild-to-moderate depression. Aim for 20-30 minutes of physical activity on most days of the week.

  4. Eat Healthy – A healthy diet will boost your mood, give you more energy, and help to prevent winter weight gain.

  5. Laugh A Lot – Laughter is a powerful mood booster. Whether laughter comes from hanging out with friends, watching funny movies, or finding hilarious clips on YouTube, make sure you are laughing this winter.

  6. Spend Time with Family and Friends – Socializing with others is important for your mental health throughout the year. Avoid the urge to stay home alone. Make an effort to stay in touch with those you care about and accept their invitations to be together.

  7. Enjoy a Hobby – Whether you already have a hobby you enjoy, or if it is time to explore a new hobby, it is important to spend time doing something you enjoy that exercises your mind. Puzzles, crafts, woodworking, reading, playing cards – it all works! Just find a positive activity that brings joy to your day.

If you find the winter blues catching up to you this winter, pick several of these tips to help boost your mood. However, do not hesitate to seek medical help if you feel significant sadness and depression. You are not alone. Spring will be here soon, but in the meantime, prioritize your mental health to allow yourself to thrive this winter.

Harvest of the Month - it's BROCCOLI

By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action

Broccoli is a highly nutritous cruciferous vegetable. It's a cousin to kale, cabbage, cauliflower and Brussels sprouts. Broccoli has a thick main stalk with dark green leaves and tree-like florets.

Broccoli Nutrition Facts: Broccoli is low in calories and fat with excellent sources of fiber, vitamins, minerals, and antioxidants.

One cup (90 g) of raw, chopped broccoli provides approximately:

  • Calories: 35

  • Protein: 2.3 g

  • Carbs: 5.6 g

  • Fiber: 2.2 g

  • Fat: 0.3 g

  • Vitamin C: 91% of the Daily Value (DV)

  • Vitamin K: 77% of the DV

  • Folate: 15% of the DV

Broccoli also contains small amounts of other nutrients, such as vitamin A, manganese, potassium, iron, calcium, and magnesium.

The Health Halo of Broccoli

Broccoli is rich in compounds that have cancer-prevention effects and may also help improve heart health. Some of the natural components include phytochemicals (glucosinolates, flavonoids, and phenolic acids) and other antioxidants.

Cooking Tips for Broccoli

Enjoy broccoli raw or cooked but remember that different cooking methods will change the flavor, texture and nutrient content.

Prep it: Trim florets from the stalk and cut them into bite-sized pieces. The stalk can be peeled to allow for a softer product.

Blanch it: Bring a large pot of water to a boil with a sprinkle of salt. Add the broccoli florets and boil for approx. 1- 2 minutes or until the color is bright green. Drain then plunge into iced water to stop the cooking process. Repeat with the broccoli stems, cooking them for 1.5 to 2 minutes. Blanching broccoli helps keep it green and firm. Broccoli can then be frozen for future use.

Roast it: Preheat oven to 425°F. Line a baking sheet with parchment paper. Toss the broccoli with olive oil, salt, and pepper. Roast approx. 18 to 20 minutes, until tender and lightly browned.

Sauté it: Heat olive oil in a skillet over medium-high heat. Add broccoli florets with minced garlic, salt, and pepper. Stir occasionally for 8 - 10 minutes, until slightly tender.

BROCCOLI SAUTE WITH CRANBERRIES

1 lb. Broccoli (cut into small florets – peel the stalks and cut into ½ in pieces.
1 tbsp Olive oil
2 Garlic cloves (sliced)
½ tsp Salt
½ tsp Pepper
1 tbsp. Lemon juice
¼ cup Dried cranberries
¼ cup Walnuts or other nuts chopped
2 Tbsp. Feta or blue cheese crumbles

Method:

In a large skillet, over medium heat, add olive oil and garlic. Cook the stalks for a few minutes then add the broccoli florets.

Season with salt and black pepper. Add 2 tablespoons of water, cover the skillet and cook on low for 3 to 4 minutes.

Check to ensure the stalks (stems) are tender. If not, cook uncovered for another 2 minutes.

Add the cranberries and walnuts (or other nuts).

Drizzle with lemon juice. Toss with dried cranberries. Sprinkle with feta cheese or blue cheese. Taste and adjust seasoning adding a pinch of salt and black pepper as needed.

Pro tip – Avoid cooking broccoli covered for more than 4 minutes because it may lose its bright green color and become soft.

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, Hansen’s IGA, local school districts, The Library and the community. 

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

Kids In the Kitchen

Getting kids involved and engaged in the kitchen can help them learn and practice many basic skills such as, math concepts and language skills. Creating meals with you can also help to build self-confidence and lay the foundation for healthy eating habits. While it may take a little bit of flexibility and preparation on your part, it can be a time you both enjoy!

How do you get started? Choose a recipe with your child based on what food you may already have in the house and how much time you have. With older children you can add a budget and nutrition component by discussing the cost of items and looking at food labels to talk about the nutritional value of a recipe.

Next, establish some kitchen rules! Set rules early on to make sure safety is a priority and your child understands. Walk through how to use different utensils and appliances safely and the importance of having adult supervision when working in the kitchen. This is a great time to talk about food safety as well! Discuss the 4 steps to food safety; clean – wash hands and surfaces often, separate – don’t cross contaminate, cook – cook foods thoroughly, and chill – refrigerate promptly.

Before starting a recipe, think about the tasks involved and assign them to you and your child accordingly. Younger kids can help by wiping down surfaces, washing fruits and vegetables, tearing leafy greens, carrying ingredients from one place to another, mixing ingredients, putting things in the trash, and other easy tasks. Older kids can help by peeling and slicing fruits and vegetables, shaping dough and meats, pouring liquids, and many other tasks. Older kids may even be able to make their own meal or dish! Remember, to always offer guidance and positive reinforcements to your little chef!

Once your recipe is prepared, enjoy it together! Let your child take the first bite and enjoy their accomplishment! Sit down together as you eat your creation and discuss the process, success, and what you learned in creating your recipe.

If you don’t have access to a kitchen or have younger children, who may not be quite ready for cooking tasks, try making food art instead! Food art activities can teach similar concepts of nutrition and are fun! Be creative and highlight healthy fruits and vegetables as ingredients in your masterpiece. Talk about the importance of each different item and how they help our growing bodies. You may have to do some prep work before this activity can begin, to have items cleaned, cut, and ready to use.

Here are a few more tips to help you involve kids in your kitchen! Don’t stress, kids and cooking do not always equal neat, so allow for a little extra mess and enjoy the time together. If you have a home garden, use items from it in your recipe, and if you don’t consider creating your own home garden! Keep recipes simple, cooking will take longer with kids since they often need more time to process instructions and may need additional assistance when trying out new skills, make sure you allow for plenty of time to complete the recipe. You can also host a family cooking competition, let each family member or child choose a dish to make and vote on the favorite!

Spending time in the kitchen with your kids can help to foster an interest in food and healthy choices that will last for life!