Crispy Aspargus Ribbon Salad--a New Tasty Twist

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

Photo credit: Katie Schmidt

Asparagus is a nutrition superstar and May and June are the months to celebrate this delicious vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. May features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. Fresh asparagus “ribbons” are the headliner in the featured recipe. 

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. The featured recipe this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.

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 May Recipe:

CRISPY ASPARAGUS LEMONY RIBBON SALAD

View the Video

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

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.

(See recipe video at www.brmh.net/recipes).

 To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

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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.”

More at:  www.JacksonInAction.org

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos.

Celebrate Asparagus in May with Harvest of the Month!

May 1, 2018, Black River Falls, Wis. 

Asparagus is a nutrition superstar and May is the season to celebrate this delicious vegetable. Harvest of the Month is a Jackson County initiative that highlights a different produce item every month. May features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. Fresh asparagus “ribbons” are the headliner in the featured recipe. Following are the dates and details: 

• WEAU-TV-13 Thursday May 17, 4 p.m. Newscast. “Asparagus” live cooking demo with Black River Memorial Hospital Registered Dietitian, Ruth Lahmayer Chipps, MS, RDN,CD.
• BRMH Hospital - Harvest of the Month Asparagus Event – Wed. May 23, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

“Asparagus is rich in compounds that may help reduce the risk of diseases such as cancer and promote healthy aging,” explained Ruth Lahmayer Chipps, MS, RDN, CD, registered dietitian nutritionist at Black River Memorial Hospital.  “Beyond the health benefits, asparagus is delicious and versatile—it’s commonly roasted, steamed, grilled, boiled and sautéed. The featured recipe this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.

Photo Credit: Katie Schmidt

Featured Harvest of Month May Recipe:

SPRING ASPARAGUS Lemony RIBBON SALAD

Lemony Parsley 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
• 1/2 c. feta cheese crumbles

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.

(See video at www.brmh.net/recipes).

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.  www.JacksonInAction.org

 To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Video is also available at www.brmh.net/recipes

Photo: Katie Schmidt

April Harvest of the Month Features Local Greens at BRMH and on WEAU-TV, Eau Claire

April brings spring showers and a fresh focus on produce. Harvest of the Month is a Jackson County initiative that provides new ideas for incorporating produce into a healthy eating pattern. April features local mixed greens with a live cooking demo on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. Following are the dates and details: 

• WEAU-TV-13 Friday April 20, 4 p.m. Newscast. “Local greens” live cooking demo with Black River Memorial Hospital Registered Dietitian, Ruth Lahmayer Chipps, MS, RDN, CD. SEE LINK BELOW

• BRMH Hospital Harvest Event and Local Greens Display– Wed. April 25, 11:30am – 12:30 pm. BRMH Café

“There are so many interesting leafy greens that can add flavor and visual appeal,” explained Ruth Lahmayer Chipps, MS, RDN, CD, registered dietitian nutritionist at Black River Memorial Hospital.  “Varieties include Green leaf, Red Leaf, Romaine, Bibb, Iceberg, Arugula, Escarole, Spinach and Kale. For best results when washing greens, use a salad spinner which removes excess liquid.”

Getting greens nearby: Jackson County is fortunate to have two aquaponics operations. These are aquaculture systems where the waste produced by farmed fish supplies nutrients for plants grown in water which purifies the water.  Year-round operations that produce fish and leafy greens are:  www.floatinggardens.farm/ - a family farm in Mindoro and  ww.superiorfresh.com/  - a large operation in Northfield. Find local lettuce in Black River Falls at The Corner Market, Hansen’s IGA, and Kwik Trip stores.  Check labels for growing location.

 Harvest of Month - Orange Dressing with Fruit & Greens

(Print it HERE)

Ingredients (Serves 4):

• 1/4 cup orange juice

• 3 tablespoons vinegar

• 1 Tbsp. mustard (Dijon or other)

• 1 1/2 tablespoons white sugar

• 2 Tablespoons olive oil

• Salt & Pepper (pinch of each)

• 8 cups greens (romaine, lettuce, spinach, or other)

• 2 cups vegetables, chopped (broccoli, cabbage, carrots, cauliflower, celery, peppers, onions, or tomato)

• 2 cups fruit, chopped (apples, berries, grapes, or oranges)

Method: Combine dressing ingredients in a container with a screw top or whisk with a fork. Close tightly and shake until combined. Store in refrigerator until ready to use (up to 1 week).  For each salad, top 2 cups of greens with 1/2 cup vegetables and 1/2 cup fruit. Take dressing from the refrigerator and shake hard to combine ingredients again. Drizzle 2 tablespoons of dressing onto each salad.

Tips: Use any fruit juice you want. Leave out the sugar with sweeter juices such as pomegranate or clementine. This salad dressing will be thinner than store bought salad dressing.

Nutrition Facts

4 servings per recipe / Serving Size: 3 cups salad with 2 Tablespoons dressing

Approx. 160 Calories,7g Fat, 21g Carb., 5g fiber,  3g Protein

WATCH THE VIDEO!

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.  www.JacksonInAction.org

 To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Video is also available at www.brmh.net/recipes

Spice Up Your Salads!

By Eliza Short, RD, Communications Coordinator for JIA

Although kale is often in the spotlight as a “superfood,” it is very similar in nutrition to other dark leafy greens. If you don’t enjoy the bitter taste of kale, there are many other nutritious greens to choose from. By mixing a variety of greens together, you can optimize the variation of nutrients you consume. Below is a list of greens- all are rich in fiber and folate, along with many other vitamins and minerals!

• Spinach
• Arugula
• Swiss Chard
• Collard Greens
• Red and Green Leaf Lettuce
• Romaine Lettuce
• Mustard Greens
• Butterhead Lettuce

Are you out of ideas for spicing up your typical salad? Use the steps below to make a new and exciting salad creation!

Step 1: Choosing the green(s)

• Use the list of greens above to mix and match your favorites!

Step 2: Diversify your salad by adding unique grains and proteins!*

• Cooked lentils (prep time ~15-20 minutes)
• Cooked wheat berries (prep time ~1 hr)
• Beans: black beans, chickpeas, kidney beans, or your favorite!
• Baked tofu (prep time ~30 min)
• Nuts: Pine nuts, slivered almonds, cashews, pecans, walnuts, or your favorite!
• Seeds: sunflower, pumpkin, chia seeds, or your favorite!
• Sliced chicken breast (baked in the oven prep time ~60 minutes) 
• Quinoa (prep time ~10-15 min)

Step 3: Choose your favorite veggies and fruit!

• Apples, Pears, Plums, Peaches
• Citrus: orange, grapefruit
• Berries: Strawberry, blueberry, raspberry
• Grapes
• Sweet bell peppers (any color)
• Shredded carrots
• Avocado
• Sliced raw beets or radishes
• Broccoli, Cauliflower
• Sliced cabbage

Step 4: Add a serving of cheese and/or your favorite salad dressing!

• Goat cheese
• Feta cheese
• Parmesan
• Cheddar
• Simple homemade dressings:
  • Olive oil and balsamic or red wine vinegar
  • Olive oil with lemon juice

*Note that you can prep the ingredients in advance to building the salad

Harvest of the Month

On Wednesday, April 25th, 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 mixed greens. Taste tests and recipes will be provided.

Harvest of the Month April 2018 - Mixed Greens!

Orange Dressing with Fruit & Greens - Featured Recipe

Print the Recipe Here

“Watch the live cooking demo on WEAU-TV 13 with Ruth Lahmayer Chipps, MS, RDN, CD on Friday April 20 at 4 p.m.!”

Transition to a Plant-Based Eating Pattern

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

There are many fad diets promoted on the internet, but very few have health claims backed by research. One dietary pattern that has been proven to have health benefits in countless studies is the plant-based diet. This dietary pattern is characterized by low consumption of animal foods (meat, dairy, eggs) with a higher consumption of plant foods (whole-grains, beans/legumes, nuts, seeds, soy, vegetables/fruit). Here are a few examples of plant foods, and reasons you may want to consider incorporating these foods into your diet.

• Beans, lentils, whole-grains, vegetables, and fruit are a great source of fiber!
  • Fiber can help lower cholesterol levels in the blood, which helps reduce the risk of heart disease
  • Fiber helps to slow down the absorption of food into the blood stream, to promote better blood sugar control for individuals with diabetes
  • Fiber can help weight loss by helping you feel full for longer periods of time
• Nuts and seeds contain healthy unsaturated fats!
  • Replace saturated fats (found in butter, meat, dairy) with unsaturated fats to improve cholesterol levels
• Fruits and vegetables contain polyphenols!
  • Polyphenols can help protect the cells in our bodies from damage, and therefore lower cancer risk 

Harvest of the Month

On Thursday, March 22nd, 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 lentils. Taste tests and recipes will be provided.

More information: www.Lentils.org

Featured Recipe: Lentil Avocado Bruschetta

Ingredients:  

• 1 c. dry whole green lentils (or 2 ½ c. cooked or canned lentils that have been drained and rinsed)
• 4 Tbsp. finely chopped fresh basil
• 1 c. chopped fresh tomatoes (cherry or other)
• 1 tsp. minced garlic (2 cloves)
• 1 Tbsp. olive oil plus 2 tsp. for toasting bread
• 1 Tbsp. vinegar (sherry, balsamic, or apple)
• Pinch of salt
• ¼ tsp. ground black pepper
• 12 (½-inch) thick slices of crusty French bread
• ½ ripe avocado, finely chopped

Directions:

• Bring 3 cups of water and 1 cup dry lentils to a boil in a 4-quart pan, then cover tightly and reduce heat to a simmer until lentils are tender (~15-20 minutes). Stir occasionally.
• Mix basil, tomatoes, garlic, 1 Tbsp. olive oil, vinegar, salt and pepper together. Lightly stir in the lentils.
• Serve on crusty French bread slices. Top with avocado. Can chill and enjoy as a salad.

Nutrition content per ½ cup serving with 2 slices of bread:

• 7g Fat, 30g Carbohydrate, 9g Fiber, 11g Protein.

The Mediterranean Diet: The Heart Healthy Choice

By: Patricia Esparza, 5210 Contributor

Cardiovascular disease and cancer are still some of the leading causes of death in the United States and the prevalence of these diseases are lower in countries along the Mediterranean sea. 

In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular death. It's also been supported that the Mediterranean diet lowers LDL (bad cholesterol) and raises HDL (good cholesterol). 

The Mediterranean diet is full of fresh fruits and vegetables, especially beans. And healthy fats, which can be found in foods such as olive oil, safflower oil, nuts, and fish. 

If you are interested in following the Mediterranean diet, here are some key points to follow

• Eat plant-based foods for most of your meals. The Mediterranean diet's entrees are primarily plant-based!
• Use a variety of spices instead of table salt to reduce the amount of sodium you eat
• Limit red meat to a few times a month, and increase the amount of seafood in your diet!
• Replace butter with olive oil!
• Reduce refined grains and replace them with whole grains

References: mayoclinic.org

Try this Delicious Mediterranean Hummus Dip with White Beans, Leeks and Artichokes

Print Recipe HERE

Oh Sugar!

By Patricia Esparza, JIA Contributor

Oh, Sugar! When we think of added sugar, we often think of pastries or refined sugar poured onto cereal or in coffee.

"Added sugar" can be defined as any  "sugars and syrups that are added to foods or beverages when they are processed or prepared." Some of the biggest sources of added sugar in the American diet are not necessarily from pastries or those sweet cakes. In fact, the USDA reports that the average American consumes between 150 and 170 pounds of refined sugars in just one year!   

If possible, avoid sugary beverages from your diet. They are a significant source of added sugars, and can contribute to increased weight.

Here are some tips on limiting added sugars and sugary beverages while being able to enjoy a sweet treat. 

• Add sliced cucumber, fresh/frozen berries, apple slices or other fruit to your water so that you have a fresh flavor without all the sugar.

• If you aren't sure whether a product has added sugars, look at the ingredients for words like "ose", nectar, or syrup. This is a good indication that it contains added sugar.

• Try to drink water or milk with every meal instead of soda, juice, or sports drinks. 

• Choosing beverages, such as low-fat or fat-free milk and plenty of water.

Remember that moderation is key, and that enjoying a sweet beverage once in a while is okay! 

For more information on 5210, visit www.jacksoninaction.org/5210intro/

Stay Strong with Your New Year's Resolution

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

Year after year, many of us wait until January 1st to start making lifestyle changes. These changes may involve one’s character, food choices, physical activity habits, and more. While many of us may be successful in the beginning, the challenge comes with sustaining these changes long-term. Below are some ways to continue your 2018 New Year’s Resolutions!

• Make a small, and very specific monthly goal. Smaller goals are often more achievable and easier to sustain! You may revisit each goal until you feel confident that you can continue with the goal long-term.
  • For example: In the month of January, I will eat one more vegetable serving each day instead of chips. In the month of February, I will exercise at least 150 minutes each week, and continue to eat one more vegetable serving each day.
• Write goals down. A visual reminder in a place you see daily (such as a mirror or fridge) can go a long way to keep you accountable!
• Tell a friend, or make changes with a friend. Success with lifestyle changes is often more attainable with a support system encouraging you along the way!

On Thursday, 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 Rutabaga. Taste tests and recipes will be provided.

Featured Recipe: Roasted Ruta-Vegies

Makes 8 Servings

Ingredients:

photo: Katie Schmidt

• 2 tablespoons olive oil
• 1 Tablespoon maple syrup or honey
• 1 small garlic clove, minced
• 1 large potato, quartered
• 1 carrot, peeled, cut into 2-inch-long pieces
• 1 parsnip, peeled, cut into 2-inch-long pieces
• 1 small sweet potato, peeled, quartered
• 1 rutabaga, peeled, cut into 1 1/2-inch pieces
• 1 small onion, peeled, quartered
• 1 bell pepper, sliced (optional)
• 1 tablespoon butter, melted (optional)

Directions:

1. Preheat oven to 350°F. Mix oil, syrup and garlic in small bowl.
2. Place cut vegetables on a large rimmed baking sheet, pour oil mixture over vegetables, and toss to coat. Spread vegetables out in single layer.
3. Roast until tender and golden brown, stirring occasionally, about 45 minutes. Transfer vegetables to platter. Drizzle vegetables with optional butter and serve immediately.

VIEW THE VIDEO at: https://www.brmh.net/recipes

12 Ways for Healthy Holidays - Let's go carolling!

National Report: Jackson in Action Coalition Recognized as Leader in Rural Community Health

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

December 20, 2017  - Black River Falls, Wisconsin

A new national report from Robert Wood Johnson Foundation (RWJF) highlights Jackson County’s healthy living coalition (www.JacksonInAction.org) as an innovator in health and equity for rural communities. The report is based on a forum recently held in Black River Falls coordinated by Wisconsin Office of Rural Health (WI-ORH) and the NORC Walsh Center for Rural Health Analysis.  Jackson in Action coalition members were the featured panelists at this event.

“Our coalition is one of only four chosen nationally to provide guidance for engaging rural communities and overcoming barriers to health and community development efforts,” explained Nicole Schweitzer, Chair of Jackson In Action.  “This was truly an honor and we are pleased that our efforts in Jackson County will be shared with other coalitions across the country through this report.”

The report seeks to understand efforts to improve rural health and equity, with attention to assets and partners across sectors. Lessons learned in the Black River Falls community are outlined, focusing on how they may apply to broader regions. A set of recommendations for national stakeholders is also highlighted.

Key points in the report include an imperative to engage youth, health departments, tribal members, community members, businesses, faith-based organizations, hospitals, and seniors to improve health and equity in the community. Other important partners cited were non-profit organizations, law enforcement, local government, cooperative extension, and economic development organizations. The opportunity to include partnerships with other community organizations to identify common goals, visions, strategies, and mutually beneficial approaches to working together is emphasized.

The report provides details in six key areas including mentorship and leadership, state and local advocacy, increasing awareness of health equity, local and regional data collection, outreach/support and recommendations for funders. Despite challenges, a multitude of successful efforts to improve health and equity in the community and broader regions were revealed.  

In 2010, the Children’s Health Insurance Program (CHIP) and the 2010 County Health Rankings led to the development and implementation of programs to address health priorities in the county. Jackson in Action was established in 2011 as a result of CHIP, and the coalition is a facilitator of positive changes in the community. Jackson County first appeared at 71 out of 72 counties in 2010 for overall health (smaller ranking is equated with a healthier county). Recently Jackson County improved to 32nd in 2017. . (countyhealthrankings.org).  Partners in JIA include 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, local school districts, Friends of the Library, Hanson’s IGA and the community.                                                             

The full RWJF report can be viewed here

JIA Committee 12/20/17  Front:  Diane Moen-Ross, Bethany Hale, Kathleen Clemons, Nicole Schweitzer, Kim Schlifer, Kristi Hanson. 

Rear: Barb Brower, Dawn Jacobson, Gavin Scray, Ruth Chipps, Jeff Polzin, April Duval                                              Photo Credit: Ruth Chipps

The Take Action Cycle shows us HOW to create a healthy community ( From Robert Wood Johnson Foundation) 

Harvest of the Month is Grapefruit!

Watch this video for an amazing new twist:  Grapefruit-Cran Sauce!

Did you know that:  

• Grapefruit vary in color from white or yellow to pink and red.
• They range from acidic and even bitter to sweet and sugary.
•  Excellent source of Vitamin C. The juices, peels, and pulps all provide nutritional benefit.
•  It's a cross between an orange and a pomelo.
•  Provides powerful antioxidant benefits, containing lycopene, beta carotene, and active plant compounds.
•  Can provide health benefits for the skin, blood pressure, heart health, and disease prevention.

Note: Please talk with your healthcare provider if you are taking any medications prior to increasing the amount of grapefruit in your diet as it can interact with the medication. (In most cases, it is the amount of grapefruit juice  consumed that may need to be considered).

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More Holiday Recipes here: www.JacksonInAction.org/recipes 

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.  

                                                                                      ###

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More information at www.DrHumor.com

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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

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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!