Modifying Traditional Recipes

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

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:

1. 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.
2. 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.
3. 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

Kiwi Mango Chia Pudding Parfait

                                                 photo credit: gringalicious.com 

PRINTABLE RECIPE HERE

Healthy Holiday Living---Maintain Versus Gain

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

Printable Recipe

(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:

Cooking with Pumpkin

By Eliza Short, RD, Communications Coordinator for Jackson In Action

With a drop in temperatures and fall colors coming to a peak, it is time to transition to cool weather activities. One such activity involves the Jackson in Action Harvest of the Month for November. Whether you pick up a pumpkin at the store, or drive to a pumpkin patch, a variety of nutritious meals can be created from just one pumpkin! They are especially popular during the fall holidays of Halloween and Thanksgiving, and are packed with Vitamin A, potassium, and Vitamin C. And let’s not forget pumpkin seeds, which contain the healthy unsaturated fats, fiber, protein, potassium and magnesium. Below, you may read about the many uses of pumpkin in cooking, so you can incorporate this healthy food into your meals at home!

Pumpkin can be purchased in a can at the grocery store, but in the fall you may purchase a whole pumpkin to get the added bonus of pumpkin seeds. To use the whole pumpkin, first cut the top off and remove the seeds (discard the stringy pulp of the pumpkin). Save the seeds to dry and roast. You may use one of the three methods below to prepare the mashed pumpkin:

Bake

• Cut the pumpkin in half. In a shallow baking dish, place the two halves face down and cover with foil.
• Bake in a preheated 375 degrees F (190 degrees C) oven for about 1½ hours for a medium-sized sugar pumpkin, or until tender.
• Once the baked pumpkin has cooled, scoop out the flesh and puree or mash it.

Boil

• Cut the pumpkin in half, peel the pumpkin and cut it into chunks.
• Place in a saucepan and cover with water.
• Bring to a boil and cook until the pumpkin chunks are tender.
• Let the chunks cool, then purée the flesh in a food processor or mash it with a potato masher or food mill.

Microwave

• Cut the pumpkin in half, microwave on high power for seven minutes per pound, turning pieces every few minutes to promote even cooking. Process as above.
• You can refrigerate your fresh pumpkin purée for up to three days, or store it in the freezer up to six months.

Taken from: dish.allrecipes.com

Spice up your meals with mashed pumpkin!

1.    Add 1 cup of mashed pumpkin to your favorite chili recipe

2.      Add mashed pumpkin to a stir fry of peppers, onions, and black beans to make a quesadilla filling

3.      Mix in pancake batter with a dash of nutmeg and cinnamon to create pumpkin spice pancakes

4.      For a stuffed shells recipe, blend the ricotta cheese and pumpkin together

5.      Use mashed pumpkin instead of tomato sauce for a homemade pizza, and add toppings of onion, garlic, arugula, mozzarella and parmesan cheeses

6.      Try a homemade hummus recipe with pumpkin, chickpeas, garlic, and rosemary

Harvest of the Month

On Tuesday, November 15th, 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 pumpkin. Taste tests and recipes will be provided.

Featured Recipe: Pumpkin Maple Nut Granola

(VIEW this recipe in VIDEO format: www.brmh.net/recipes)

Ingredients: 

• 1/2 cup pumpkin puree
• 2 egg whites
• 3/4 cup maple syrup (or half sugar-free, half regular)
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
•  1/4 teaspoon ginger
• pinch of cloves
• pinch of salt
• 4 ½ cups oats
• 3/4 cup pecans, roughly chopped or walnuts
• 1/2 cup coconut
• 1/3 cup pumpkin seeds or almonds
• 2 tablespoons chia seeds (or flax seed) 
• 3/4 cup dried cherries or craisins

Instructions:

• Preheat oven to 325 degrees and line a large baking sheet with parchment paper. In a big mixing bowl whisk together all of the first 8 ingredients (pumpkin through salt). Stir well to combine.
• Add in the oats, pecans, coconut, pumpkin seeds or almonds and chia seeds or flax seed, leaving only the dried cherries (or craisins) out. Pinch the oat mixture together to form small clumps on top of the baking sheet. 
• Bake at 325 degrees for 20 minutes, stir then bake another 20 minutes. If the granola is still not crisp after 40 minutes, turn the heat down to 275 degrees and bake for another 10-15 minutes. Mix in dried cherries or dried cranberries.

*Note: Sugar Free syrup can lose its sweetness in baking. 

Healthy Cooking Live with Chef Robert Sat. Nov. 5 Lunda Community Center Fieldhouse

REGISTER NOW to attend (it's FREE) and get in the FITBIT DRAWING:

 Register in advance HERE

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

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

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

www.happydiabetic.com

SCHEDULE:  Sat. Nov. 5, 2016   

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

9 am- Exhibits, Register for Drawings

10- 11: Live Cooking Show!

11 – 12: Meet the Chef; View Wellness Exhibits

BONUS Presentations at BRF Middle schools and Jr/Sr.  High in Alma Ceneter on Friday Nov. 4

Read more here

Register in advance HERE  to be eligible for the FITBIT Drawing!   

Harvest of the Month - Apples Oct. 18 - Black River Memorial Hospital 11:30am - 12:30 p.m.

Try this tasty recipe from BWELLthy and Black River Memorial Hospital.

Taste it on Tues. Oct. 18 from 11:30 am - 12:30 p.m. 

credit www.texanerin

Great Lakes Apple Crunch Day Oct. 13! A Million Crunches~

Join in! Register for the Apple Crunch here, and visit the

Join the 2016 Great Lakes Apple Crunch!

Date: Thursday, October 13, 2016

Location: Schools, early care settings, hospitals and other organizations across Minnesota, Wisconsin, Illinois, Indiana, Michigan and Ohio

Details: Celebrate National Farm to School Month by crunching into locally and regionally grown apples at NOON on Thursday, October 13. Everyone is welcome to Crunch!

Join in! Visit the Apple Crunch Facebook page to get updates and share Crunch photos.

Cooking with Apples

By Eliza Short, Communications Coordinator for Jackson in Action

As fall approaches, the produce in season transitions to apples, summer and winter squash, corn, and pumpkin, among others. Flavors in recipes are warm and comforting, yet rich and powerful with cinnamon, nutmeg, and cloves becoming more prominent. Apples are often used in baked goods, applesauce, fruit salad, and cider, and it can be difficult to know which types of apples are best used for each cooking method. You may use the chart below to decide which apple variety is best for your cooking desires.  

Chart from: www.almanac.com

Harvest of the Month

On Tues., October 18th, from 11:30am-12:30pm, join Ruth Lahmayer Chipps, MS, RDN, CD, BRMH Registered Dietitian and Meredith Jones, Viterbo Nutrition Student at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring apples. Taste tests and recipes will be provided. 

Featured Recipe #1: Cinnamon Apple Pie Smoothie

Ingredients:

• 2 medium apples
• 1 tsp cinnamon, separated
• 4 tsp maple syrup (regular or sugar free)
• 1 cup Greek (or regular) vanilla yogurt
• ¼ cup low fat milk
• 1/8 tsp ground nutmeg

Directions:

1. Peel and chop apples finely

2. Put in microwave safe bowl with ½ tsp cinnamon and maple syrup for 2 minutes or until soft

3. Add half of the apples, yogurt, milk, ½ tsp cinnamon and  tsp nutmeg to food processor or blender. Process about 30 seconds until thoroughly combined.

4. Stir in the other half of the apples (if you would like the smoothie to have a smooth consistency, add all of the apples at once and blend).

5. Serve immediately or chill and serve later.

Featured Recipe #2: Apple Pie in an Apple

Ingredients:

• 4 baking apples, plus 1 more if needed
• 1 T lemon juice
• 3 T brown sugar
• 1 T granulated sugar
• 1 T all-purpose flour
• ½ tsp cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp salt

Directions:

1.      Preheat oven to 375. Cut the top ½ inch from the 4 apples. Using a melon baller or spoon, dig out the insides of the apples and reserve, leaving ¼ inch flesh next to the skin. Remove core and seeds, discard.

2.      Coarsely chop scooped fruit, add to medium bowl (you should have at least 1 ½ cups). If not, peel, core, and dice the additional apple and add to bowl. Add lemon juice, brown sugar, granulated sugar, flour, cinnamon, nutmeg, and salt to bowl and mix. Divide filling among hollowed out apples.

3.      Place apples in 8x8 baking dish. Add 1 inch of water to bottom of dish. Cover with foil and bake for 20 minutes. Remove foil and bake until the filling is bubbling, an additional 25 minutes. Cool apples before serving.

Recipe from: http://www.foodnetwork.com/

Starchy Vegetables

By Eliza Short, Communications Coordinator for Jackson in Action

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

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

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

Sources: Dietary Guidelines for Americans 2015

Featured Recipe: Corn Salad with Basil and Sorghum Grain

Ingredients:

• 3 cups unsalted chicken stock

• 1 cup uncooked sorghum (or brown rice)

• 8 teaspoons olive oil

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

• 2 tablespoons vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon garlic

• 1/2 teaspoon kosher salt

• 1/4 teaspoon black pepper

• 8 ounces roasted asparagus (or other vegetable)

• 2 cups halved cherry tomatoes

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

Directions:

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

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

Watermelon Transformation

A new way to eat watermelon!

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

Here's the RECIPE

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

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

Join us!

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

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

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

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

SCHEDULE:  Sat. Nov. 5, 2016   

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

9 am- Exhibits, Register for Drawings

10- 11: Live Cooking Show!

11 – 12: Meet the Chef; View Wellness Exhibits

BONUS Presentations at local schools on Friday Nov. 4

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

Fun with Fruit!

 By Eliza Short, Communications Coordinator for Jackson in Action

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

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

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

Featured Recipe: Watermelon Gazpacho

Ingredients:

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

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

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

Yes! Vegetables are linked with Happiness

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

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

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

Read the full article here:

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

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

Photo Credit: freshbalancenutrition.com

Summertime Gardening

By Eliza Short, Communications Coordinator for Jackson in Action 

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

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

Featured Recipe: Marinated Cucumber Tomato Salad

Ingredients:

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

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

Organic Gardening Tips

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

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

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

Healthy Families - Eat Smart to Play Hard This Summer!

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

BRMH Recognized as an American Heart Association Fit-Friendly Worksite

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

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

Platinum-level employers:

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

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

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

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

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

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

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