Practice Mindful Eating this Christmas

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

MindLESS eating is when we eat food without paying adequate attention to what we ate, how much we ate, or why we ate a meal or snack.  In other words, there is a disconnection between our mind and stomach. It is important to get into the right mindset about food, so we can pay attention to hunger and fullness cues and avoid overeating or mindless eating. 

The transition from mindless eating to mindful eating can take time, and we will all have some good and some bad days. However, by becoming more aware of our mindless eating habits, such as why we engage in this behavior and when we are most likely to do so, we can more easily make progress to fight this behavior and move towards a more positive and mindful eating behavior. With Christmas just around the corner, many individuals are looking forward to spending the holidays socializing with family, and consuming numerous holiday casseroles and desserts. While it can be difficult to avoid overeating with the many distractions, read below about some alternatives to mindless eating that you can try this holiday season, and in the future as well!

• Go for a walk after a meal
• Pop in a breath mint
• Take 5 deep breaths in between bites or servings
• Sip on tea or water
• Think of 5 things you are thankful for
• Do the dishes by hand, to avoid snacking after dinner
• Put food away right after dinner, to avoid taking seconds
• Keep food at a different table than where you eat for your mea
• Set goals before the holiday meal (set a number of cookies you will eat, or a goal to eat until you feel satisfied rather than stuffed)

On Wednesday, December 6th, 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 grapefruit. Taste tests and recipes will be provided.

Featured BWELLthy Recipe:

Grapefruit-Cran Sauce

12 Servings:

2 c. fresh cranberries
1/2 c. water
1/2 c. sugar (or sugar substitute)
1 grapefruit, sectioned

COOKED SAUCE: Combine cranberries, water, and sugar in saucepan. Bring to a boil; cook until berries pop. Remove from heat. Dice grapefruit sections; stir into cranberry mixture. Chill. Makes approximately 2 1/3 cups.

RAW RELISH option:

2 c. fresh cranberries
1 c. sugar (or substitute)
1 grapefruit, sectioned

Coarsely chop cranberries. Add sugar; mix well. Dice grapefruit sections; stir into cranberry mixture. Chill. Makes 3 cups.

*NOTE: For gift-giving, the raw relish may be turned into grapefruit shells and covered with transparent food wrap.

View the video at www.brmh.net/recipes             

Get Your FREE Healthy Holiday eRecipe Book!

Delicious, good for  your holiday recipes. Click on the link above and start your list!

December's Harvest of the Month features BWELLthy Recipe:  Grapefruit-Cran Sauce

Healing Power of Humor Event Brought Laughter and Surprises

Nationally recognized speaker Dr. Stuart Robertshaw tantalized over 175 local residents during his keynote presentation at the community event “Healing Power of Humor & Wellness Fair” on Saturday, November 4, 2017, at the Comfort Inn & Suites in Black River Falls. The event is sponsored by The Jackson County Diabetes Education Alliance and local community organizations.

Robertshaw, who is from La Crosse, Wisconsin, is a retired professor and lawyer and travels the country teaching groups about the benefits of humor—while he keeps them roaring with laughter throughout the session. 

Dr. Humor Presentation at Comfort Inn and Suites, Sat. Nov. 4, 2017

 “Dr. Humor®” explained that children smile and laugh numerous times per day but as we age that number dwindles. He shared with the group that years ago, as a joke, he started an organization called the “International Association for the Humor Impaired.”  A reporter sent out his press release which resulted in international media attention with hundreds of media interviews and articles. Dr. Humor had to quickly invent the organization—complete with a free life-time membership and certificate suitable for framing! The “organization” currently has over 16,000 members world-wide.

Dr. Humor is on a mission to combat one of modern society’s worst afflictions, terminal seriousness.  His goal is to provide information through public speaking and print media about the value and benefits of humor in order to improve the quality of life for everyone.  

The event included live cooking demonstrations and twelve different wellness exhibits from area organizations.

This annual event is coordinated by the Jackson County Diabetes Education Alliance with the help of community partners which include: Diabetes Education & Support Group (BRMH Partners), Black River Area Foundation, Jackson in Action Coalition Members (Black River Memorial Hospital, Jackson County Public Health and Ho-Chunk Nation). Each year a different theme is presented related to healthy living.  

                                                                                      ###

---

More information at www.DrHumor.com

---

Don't Give in This Thanksgiving!

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

With Thanksgiving right around the corner, it’s time to start planning for the holiday season! Along with decorating, taking the warm winter clothing out of storage, and spending time with family, we also get to dig up our favorite traditional recipes! While it is tempting to indulge in large amounts of these comforting foods, it’s important to come up with a plan early on to avoid unhealthy weight gain during the holidays. Read below on ways to lighten up your favorite recipes and strategies to brush away the holiday temptations!

Recipe Modifications

1.      Double the amount of green beans you use in green bean casserole, to provide more nutrients per serving for fewer calories!

2.      Try making homemade cranberry sauce with half the amount of sugar the recipe calls for, and add 1 cup of a naturally sweet fruit to make up for the lost sugar. This works well with frozen blueberries, applesauce, or even fresh chopped apples!

3.      Steam equal amounts of cauliflower and potatoes, and mix together with a food processor or blender to create a lighter mashed potato recipe!

4.      Substitute half of the butter in a recipe for oil, such as canola or olive oil, to increase the content of healthy fats (oils) and decrease the less healthy fats (butter)!

Strategies to Eat Less

1.      Take half the amount of food you normally would for your first serving, to allow you to sense how full you are before scooping up more food.

2.      Bundle up in your warmest clothes and go for a pre or post dinner family walk!

3.      Create a buffet style dinner, by keeping food on a different table than where you eat dinner. This can help you wait longer before going back for a second helping, since it is not as easily accessible!

4.      If you don’t like the idea of modifying recipes to make them lighter, focus more on portion sizes and eating until satisfaction rather than eating until you are stuffed.

Harvest of the Month

On Thursday, November 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 cauliflower. Taste tests and recipes will be provided.

Featured Recipe: Roasted Cauliflower Chick Pea Salad

Directions:

Preheat oven to 400°F and set the rack in the middle.

Stir together the dressing:

• ¼ cup extra virgin olive oil
• 2 T freshly squeezed lemon juice (or bottled)
• 1 T Dijon mustard
• 1 T whole grain/stone ground seeded mustard
• Optional ½ tsp ground black pepper

In a roasting pan toss together:

• 14-oz can chickpeas, rinsed/drained and dried in a kitchen towel
• 1 head (3-4 c.) of cauliflower, outer leaves removed and discarded, cut into bite sized pieces
• 2 T olive oil for drizzling
• ¼ tsp ground black pepper
• ¼ tsp curry powder
• ¼ tsp turmeric
• pinch of salt (optional)

Toss chickpeas and cauliflower together in a large roasting pan with 3 T of olive oil and optional pinch of salt.

Once the mixture has cooled slightly, stir in the dressing, plus:

• 1/3 cup golden raisins
• ¼ cup chopped fresh parsley

Serve warm or chilled. Use additional amounts of spices if desired.

Spice Up Your Veggies!

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

We are all aware that vegetables are highly nutritious, with recommendations to eat many servings each day. However, it can be challenging to come up with new ways to make “at least half of our plate fruits and vegetables at every meal,” as the Dietary Guidelines for Americans, developed by nutrition experts, recommend. One way we can strive to meet these recommendations aimed to lower risk of many chronic diseases, is to disguise them in foods we already enjoy, or by substituting a part of our meal with a veggie, such as zucchini noodles for pasta (see recipe below). There are many creative ways to do this, and you can find some ideas listed below!

• Instead of noodles, change up your favorite spaghetti recipe by putting the sauce on cooked spaghetti squash!
• Puree steamed cauliflower into mashed potatoes, to increase the variety of vitamins and minerals, with fewer calories!
• If you aren’t a fan of vegetables, puree vegetables into a powerful disguising sauce, such as the tomato sauce you use to make spaghetti, lasagna, or even pizza! Examples include: steamed carrots or sweet potato, stir fried peppers, onions, and/or mushrooms.
• Find a local farmers market, and make a point try a new vegetable each week!

On Wednesday, October 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 zucchini. Taste tests and recipes will be provided.

Featured Recipe: Zucchetti (Zucchini Spaghetti)

Print it here

Ingredients

• 1 medium zucchini , washed
• 2 tsp olive oil
• 2 cloves garlic , peeled + finely minced
• 2 tsp basil pesto (www.JacksonInAction/recipes)
• 1 Tbsp. sour cream
• ½ c. fresh or frozen peas
• salt and pepper
• 1 Tbsp. Parmesan cheese, grated
• ½ c. fresh spinach leaves

Instructions

1. Grate zucchini using a grater with large holes or better yet, use a “spiraling” device.
2. Heat skillet with 2 t. olive oil and sauté gently with 2 t. garlic (do not overcook)
3. Stir in the pesto, 1Tbsp. sour cream and ½ c. peas (or other vegetable)
4. Serve on bed of fresh spinach and sprinkle with 1Tbsp. Parmesan cheese.

5210 - High Fives for Family Meals!

By Arissa Geiser, Viterbo College Nutrition Student

This Month's Spotlight:

High Fives for Family Meals

Families that eat together three or more times a week tend to have a healthier weight, engage in overall healthy eating patterns, and perform better in school.*
Five Meal-Time Tips:

1. Prioritize it! Work around schedules. Mark the calendar when family meals are happening. Include time for cooking, eating, and cleaning!

2. Plan it! Get input from family members and plan a menu for the week. Put it in on a chalkboard in the kitchen so they can look forward to that meal! Designate a “Chef” for each meal.

3. Produce it!  Turn off the electronics and focus on each other. Talk about each other’s days and things to look forward to!

4. Make it! Harvest of the Month Recipes from Jackson In Action

5. Live it!  More about family meals here

*Hammons AJ, Fiese BH. Is Frequency of Shared Family Meals Related to the Nutritional Health of Children and Adolescents Pediatrics. 2011;127(6):e1565-e1574. doi:10.1542/peds.2010-1440.

Try a family favorite recipe from Harvest of the Month! Sahara Sweet Potato Soup

Photo Credit:simplehealthykitchen.com

---

Click here for a printable version of Sahara Sweet Potato soup:

Free event -- Healing Power of Humor!

Breakfast Program -- at Black River Falls Schools Featured

Congrats to Connie Seiber, Nutrition Supervisor of Black River Falls School District.

Breakfast is the most important meal of the day and students have breakfast options in the classroom daily!

Hunter Fitness Program Featured on Television

Click the button above to view our own Kathleen Clemons and the Jackson In Action Hunter Fitness program featured on regional television.

Contrats!

The Power of Herbs

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

With salt continually being fortified into our food supply, it’s no wonder we have started to increase our consumption of this nutrient. Our taste buds quickly adjust to salty foods, which causes us to want more and more of them. It can be difficult to decrease the amount of salt we eat, but one way to start the transition is by cooking with whole ingredients, and substituting a variety of herbs to increase flavor in a recipe rather than salt. Below is a list of ways to substitute herbs for salt in a variety of basic recipes. You will also find a recipe for basil almond pesto which will be featured in the September Harvest of the Month Celebration.  Join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital on Wednesday, September 20th, from 11:30am-12:30pm to taste this wonderful recipe!

1. Tomato basil salad: Mix two chopped Roma tomatoes, 1 tablespoon chopped basil (or more if preferred), ½ tsp fresh minced garlic.  Enjoy as a salad, or topping for crackers or pasta.
2. Roasted rosemary root vegetables: Chop sweet potato, carrots, radishes, small potatoes, beets (or your favorite root vegetables) into 1 inch cubes. Toss with olive oil and fresh chopped rosemary.
3. Grilled chicken: Chop fresh sage and thyme, mix with 1 T olive oil and 1 T lemon juice, and brush on a raw chicken breast before cooking.

*Note: you may substitute dried herbs for fresh herbs if fresh are unavailable

Featured Recipe: Basil Almond Pesto

Ingredients

• 1/2 c. almonds, toasted
• 4 c. fresh basil leaves (washed, drained, dry, lightly packed)
• 4-5 cloves garlic, chopped
• 1/2 c. extra-virgin olive oil
• 1/4 tsp. fresh ground pepper (optional)
• 1/4 tsp. kosher salt (optional)
• 1/2 c. grated Parmesan cheese

Instructions

1. Preheat oven to 350º F. Spread almonds out on a small baking sheet. Toast in the oven for about 10 minutes, to bring out the flavor. Remove immediately; allow to cool.
2. Toss almonds, basil and garlic into a food processor and process, or blend, until almonds are finely chopped and interspersed with the basil and garlic. Add olive oil, and salt and pepper (if using) and process until incorporated into the basil and almond mixture.
3. Add Parmesan cheese and blend to desired consistency. If freezing, do not add parmesan cheese until ready to use. Keep refrigerated.

Note: Pesto is easy to freeze. Spoon into clean ice cube trays and freeze. Remove from trays and store in air-tight freezer bags. When ready to use, thaw and add parmesan cheese.

Harvest of the Month Video: Basil Almond Pesto

Celebrate September and basil-- with this delicious recipe!

photo credit  www.healthyideasplace.com

Harvest of the Month Celebrates Cantaloupe

Enjoy this minty refreshing fruit salad featuring cantaloupe!  Watch the VIDEO below and visit Black River Memorial Hospital and Wed. Aug. 23 from 11:30a - 12:30p to TASTE it!

photo credit:www.damndelicious.net

You Are What You Drink

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

The beverage choices we make have a large impact on our daily caloric intake. Food and beverage companies are continually creating new products to market to us. It can be challenging to navigate the many nutrition claims we see in the beverage isle, such as, “contains 100% of your vitamin and mineral needs” or “boosts energy.” Nutrition claims often distract us from the less healthy nutrients found in a drink, such as added sugar or even saturated fat (often found in coffee drinks). These nutrients can add many calories to a beverage, and are often consumed in addition to a full meal. By substituting high calorie drinks with healthier alternatives, one can more easily lose or maintain weight, due to a decrease in total daily caloric intake.  Below, you may refer to a list of popular high calorie drinks, and healthier alternatives.

1. Mountain Dew: Contains 61 grams of added sugar per 16 ounce serving. This is equivalent to 5 measured Tablespoons of sugar. On the other hand, sparkling water contains 0 grams of sugar and can satisfy the desire for a carbonated beverage. Add frozen fruit for an extra flavor boost!
2. White Chocolate Mocha Frappuccino from Starbucks: This Starbucks drink contains 9g saturated (unhealthy) fat and 67 grams of sugar in 16 ounces (~5.5 Tablespoons of sugar). Try black coffee with skim milk as a substitute. 
3. Vitamin Water: Although vitamin water sounds nutritious, it contains 26 grams of added sugar per 16 ounces (~2 Tablespoons of sugar). Make your own vitamin water by adding berries, melon, citrus fruits, or even cucumbers to water for natural flavor, vitamins, and minerals!

Photo Credit: http://damndelicious.net/2013/08/19/berry-cantaloupe-salad/

On Wednesday, August 23rd, 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 cantaloupe (see recipe below). Taste tests and recipes will be provided.

Featured Recipe: Honey, Mint and Lime Cantaloupe

Ingredients:

• 1 cantaloupe
• 1 ½ cup strawberries
• 1 ½ cup blueberries

Dressing:

• ¼ cup honey
• 1 lime- juiced (or about ¼ cup)
• Zest of 1 lime (~1 tsp)
• 2 T mint leaves, washed, dried, and finely chopped (regular mint or peppermint is okay to use)

Directions: Cut up all melon into about ¾ -1” cubes, or melon balls if preferred. Top with washed blueberries and strawberries. Combine dressing ingredients in small bowl and whisk well. Pour dressing over melon and berries, and combine until well incorporated. Chill in refrigerator for 1 hour or freezer for 30 minutes.

HUNTER FITNESS STARTS AUGUST 26

HUNTER FITNESS

Jackson In Action is excited to again be sponsoring a Hunter Fitness class for Jackson County residents in 2017, led by Kathleen Clemons. Classes are held on Saturday mornings at 9 am or Tuesday evenings at 5:15 pm, and will take place from Aug. 26  - Oct. 28th. Classes are free of charge, though County Park and State Park fees may apply for designated sessions. All participants must be registered ahead of time and have medical paperwork on file.

For more information contact Kathleen Clemons. Registration forms are on the link above. 

• Email: : kathleenclemons0870@gmail.com
• Phone:  715-299-0870   

5-2-1-0 Challenge Winners Announced!

Announcing...the prize drawing winners of the Jackson County 5210 Challenge!

July 14, 2017 – Jackson County, Wisconsin (City of Black River Falls)

For Immediate Release

Jackson In Action Announces Winners of County-Wide 5-2-1-0 Challenge

Jackson in Action (JIA) community healthy living coalition launched a county-wide healthy living two-week challenge called 5-2-1-0 (Every Day), which encourages people to choose “5” Fruits and vegetables; “2” hours of recreational screen time or less; “1” Hour of exercise and “0” sugary beverages every day.

“The challenge helped local residents make healthy choices and they tracked their 5210 habits for two weeks,” explained Nicole Schweitzer, JIA Coalition Chair.  “Our team would like to thank everyone who participated in the Challenge. We had over 200 participants sign up for the challenge, with nearly 120 completed trackers were submitted at the end. Way to go Jackson County!”

Winner of $100 Chamber Bucks –Karie Gillett (center) pictured with Dawn Jacobson (L) & Ruth Lahmayer Chipps(R) of Jackson In Action

The Winners were chosen in a random drawing and received a variety of prizes including: Grand Prize $100 Chamber Bucks - Karie Gillett (pictured), $25 Scheels Gift Card - Kristi Hudson, $25 Kwik Trip Gift Card - Matt Jacobson, $25 Kwik Trip Gift Card - Paulette Powell, Youth Outdoor Prize Pack: Anjel Garden-Cameron, Greta Bakken, Isaiah Laufenberg, Lauren Lund. Lunda Community Center Family Day Pass Winners: Julie Houser, Sara McCullough, Jackie Smith, Ashley Henrickson Hodge, Michelle Austin, Ray Ransom, Frankee Drummer, Dawn Wojtyla, Mark Gawron,Tiffany Oakes

Harvest of the Month Features Tomatoes

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

Tomatoes are versatile summer vegetables that can be sliced or chopped and added to salads and sandwiches, among other dishes. They can also be used as a substitute for ketchup or barbecue sauce on popular summer foods such as hamburgers and hotdogs. Sugar and/or corn syrup is often listed as the second or third ingredient by weight on the nutrition label for ketchup, with the first ingredient being tomato concentrate. There are about 4 grams of sugar for each tablespoon of ketchup which is equivalent to 1 tsp of sugar. It is easy to get carried away with the ketchup bottle, and a healthy alternative is diced tomatoes, which contain all of the health benefits of tomatoes without the added sugar! Below you will find a nutritious salad recipe featuring tomatoes.

On Thursday, July 27th, 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 tomatoes. Taste tests and recipes will be provided.

Featured Recipe: Chopped Greek Tomato Salad

Ingredients: Stir together

• 1 cup cooked quinoa or brown rice
• One 14-ounce can drained white beans or garbanzo beans
• 3 cups chopped fresh tomatoes
• 1 cup chopped fresh herbs (mint, parsley, and basil or others)
• 1 cup chopped red onion
• 2 cups chopped cucumbers
• ½ cup chopped Kalamata olives
• ½ cup thinly sliced radishes

Dressing: Stir together

• ¼ cup olive oil
• 1/3 cup lemon juice
• 1 T minced garlic
• 1 T sugar
• ½ tsp oregano
• Pinch of salt and pepper

Directions: Stir dressing into ingredients and enjoy immediately or store in fridge for up to three days. Add fresh salad greens or spinach later to crisp it up.

Jackson County 5-2-1-0 Two Week Challenge Concludes

Congratulations are extended to hundreds of local residents who participated in the Jackson County 5210 Challenge! Great work!

"FRUITY RUTY" sings the 5-2-1-0 Song with Laces to Leaders Participants 

Click the image above to check out the song on Facebook

FINAL STEPS...TURNING IN YOUR TRACKER!

Turn in your completed tracker by Sunday, July 2, to be entered in a prize drawing. Two ways to turn in your completed tracker:

• Snap a cell phone picture of your completed tracker and email to jacksoninaction12@gmail.com; OR
• Drop off at one of the following dropbox locations: BRMH Cafeteria, Boys & Girls Club - Lunda Center, UW-Extension Office, Jackson County Farmer's Market booth, or ACHM High School Office

You do not need to turn in a perfect tracker to win; all participants turn in a tracker (regardless of the number of boxes checked) will be entered in the prize drawing. Multiple prizes will be given away so do not forget to turn in your tracker!

What can I win???

• $100 Chamber Bucks
• $25 Scheels gift card
• $25 Kwik Trip gift card
• Outdoor games / activity baskets
• Lunda Community Center day passes
• And more...

Please take our 5210 Post-Challenge Survey! Click here!

Roasted Garden Beets - VIDEO

Farmers Markets in the Midwest are just starting to feature fresh local beets. Here's a delicious and easy way to prepare them in the oven (roasted): 

Laces to Leaders Group Launches 5-2-1-0 Video at Boys & Girls Club - Black River Falls, Wisconsin

Join the Laces to Leaders girls as they sing the new 5-2-1-0 song to the tune of the YMCA Song by the Village People

5210 song written by Ruth Lahmayer Chipps, MS, RDN, CD, JacksonInAction Leader & Registered Dietitian/BRMH

             Sing it for yourself with this music background(Instrumentals here: https://www.youtube.com/watch?v=HYly8Ignaw0)  and the words below: