PLAY THE VIDEO AND GET INSPIRED ABOUT LEEKS!
LEEK WHITE BEAN & ARTICHOKE HUMMUS - PRINT THE RECIPE HERE
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PLAY THE VIDEO AND GET INSPIRED ABOUT LEEKS!
LEEK WHITE BEAN & ARTICHOKE HUMMUS - PRINT THE RECIPE HERE
By Rachel Turi, Jackson In Action Contributor
Energy needs of an adult increase with activity. Every individual’s energy needs differ based on gender, age, body composition, amount and type of physical activity. So how do you know what you need? There is no single answer, but here are some tips for eating to fuel your run or walk!
Following a nutrient-dense, well-balanced diet, you can easily meet your needs for endurance exercise.
Carbohydrates
Carbohydrates provide the perfect fuel for most endurance activities, including running and walking. Carbs are easily digested and quickly used by your body for energy. A diet that includes enough carbohydrates can prevent early fatigue and injury. Carbohydrates are a primary fuel for exercise and sports, especially those of moderate to high intensities. What is recommended amount of carbohydrates? 50-75 grams of easily-digested carbohydrates can be consumed two hours before a run. What does that look like? This could include about 1.5 cups of pasta (70 g), one cup of fresh fruit (30 g) with 2 pieces of toast (30 g), 1 large bagel (45 g), once cup of rice (45 g) with a glass of milk (12 g), one large baked potato (50 g) with a cup of veggies (5 g), along with many other options! Then add some protein and fat to make it a meal! Closer to your run, in the hour beforehand, 15-25 grams of carbohydrates can be consumed. This could be done by eating a piece of fruit such as a banana or apple, handful of pretzels, 3 graham cracker squares, a packet of oatmeal, a granola bar, among others.
Fats
Fat is an essential source of energy for longer, lower- to moderate-intensity exercise. Healthy sources of fat include foods such as fatty fish, nuts and nut butters, nut oils, vegetable oils, avocados and olives. Limit your intake of saturated fat, which comes from dairy foods such as whole milk, butter and high-fat cheese. Animal products, including high fat meats are also sources of saturated fat. Try to avoid foods that contain trans fats such as hydrogenated oils.
Protein
Protein has many purposes and benefits for the endurance exerciser, such as building and repairing muscles and promoting immune health. Protein also is used as a minor fuel for endurance exercise. The protein needs of active individuals varies greatly depending on type of exercise and body composition. For the highly active endurance athlete, protein needs may be increased, but for the casual runner or walker, normal protein recommendations (0.8-1.0 g/kg body weight) are adequate. When choosing protein options, look for low-fat or fat-free milk, low-fat cheeses and lean, trimmed meats. This way, you get calcium and protein with much less saturated fat.
Snack Ideas
Snacks can be consumed any time of day, but are especially useful when helping to fuel before or recover after a workout. The right food choices in the right portions provide a fuel boost. Pre-run snacks boost blood glucose levels, and can top off muscle carbohydrate stores which is essential for longer, harder runs. The more time for digestion, the larger the snack. Aim for 12 to 15 grams of protein, and 35 to 50 grams of carbohydrates, and not much more, to prevent over-eating and keeping weight in check. Post-run, snacks help repair muscles and provide the body with fuel and fluids lost during exercise. Examples: Low-fat chocolate milk, trail mix with dried fruit, pita bread with hummus, peanut butter and jelly sandwich, energy bar with a balance of carbs, fat and protein, crackers with cheese or peanut butter, or Greek yogurt with granola or fruit.
Looking for a healthy snack to make on your own? Try these nutritious and tasty energy bars to fuel you before or replenish you after a workout!
BWELLthy Bars
Note: Make granola first, then use as an ingredient in the BWELLthy Bars
Ingredients:
Almond Granola
BWELLthy Bars
Instructions:
Developed by Nutrition Services Department - Black River Memorial Hospital
photo credit, healthy aperture: http://www.fuelingenduranceperformance.com/2012/02/ride-bars/
Photo Credit:simplehealthykitchen.com
Ruth Lahmayer Chipps, MS, RDN, CD
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:
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.
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.
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:
Instructions:
*Chia seeds are an unprocessed whole food that contains healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Keep them refrigerated.
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!
Photo Credit: www.pickledplum.com
By Eliza Short, RD, Communications Coordinator for Jackson In Action
What do brussels sprouts, cauliflower, cabbage, and broccoli have in common? They all are a part of the cruciferous vegetable family! This vegetable group is highest in Vitamin A, Vitamin C, folic acid, and fiber. However, before you cook up a large bowl of broccoli, keep in mind that consuming these vegetables in large portions can cause gastrointestinal discomfort. It is recommended to eat at least ½ cup of cruciferous vegetables each day. If you wish to eat more, you can spread out ½ cup portions throughout the day to minimize any discomfort from these gas-forming vegetables.
On Tuesday, December 6th, from 11:30am-12:30pm, join Ruth Lahmayer Chipps, MS, RDN, CD, BRMH Registered Dietitian and Rachel Turi, Viterbo University Dietetic Student at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring brussels sprouts. Taste tests and recipes will be provided.
Featured Recipe: Roasted Brussels Sprouts
(VIEW this recipe in VIDEO format: www.brmh.net/recipes)
Ingredients:
22-24 (or 2 lb) fresh brussels sprouts
1 medium red onion, sliced thin
1 T minced garlic
1 T olive oil
3 bacon strips, cooked (not fully crisp), cut in small pieces
Salt and pepper, to taste
¼ cup walnuts, roughly chopped
1 tsp maple syrup (optional)
¼ cup dried cranberries
Instructions:
Preheat oven to 375F
Clean and trim brussels sprouts, cut in half
Add brussels sprouts to a cooking tray lined with parchment paper
Add remaining ingredients except cranberries
Roast for 25-30 minutes or until brussels sprouts are tender and golden brown on the edges
Cool and stir in dried cranberries
Nutrition Facts per 1 cup: 150 calories, 9g fat, 16 g carb, 5 g fiber, 6 g protein
Source: http://www.whfoods.com/
Here's a great opportunity to have fun, burn some calories and help the community:
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
Boil
Microwave
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:
Instructions:
*Note: Sugar Free syrup can lose its sweetness in baking.
REGISTER NOW to attend (it's FREE) and get in the FITBIT DRAWING:
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.
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
Register in advance HERE to be eligible for the FITBIT Drawing!
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.
Join in! Register for the Apple Crunch here, and visit the
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.
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.
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:
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:
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/
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.
A new way to eat watermelon!
Here's a video of the BWELLthy recipe Thai Watermelon Salad:
Thanks to Annah Plaisance - the Black River Memorial Hospital Marketing Intern who produced this video!
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.
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.
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:
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
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