Jackson In Action’s Harvest of the Month program will be discussed at Food & Nutrition Conference & Expo in Philadelphia,PA. There are over 6,000 nutrition professionals that attend this educational conference.
Tomato Time - September Harvest of the Month Celebrates Tomatoes
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Tomato Lime Salsa Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps
Tomatoes
Harvest of the Month Sept.
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes.
Turn Out for These Green Tomatoes:
Watch WEAU-TV-13 Thurs Sept. 12 at the 4 p.m. Newscast. “Tomatoes” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD
BRMH Hospital - Harvest of the Month Pepper Event –Wed. Sept. 18, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Fresh Tomato & Lime Salsa
Tomato Tips & Nutrition
NUTRITION
One tomato contains 25 calories, 20 mg of sodium and 5 g of carbohydrates.
Tomatoes are high in vitamin A, vitamin C and potassium.
USES:
Fresh Tomato can be made into soup, salsa, pasta or pizza sauce.
Add a slice to sandwiches.
Local Tomatoes: Melrose tomatoes are green-house grown year round. Find them at local grocery stores or contact The Tomato Patch at (608) 488-2831.
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 and is a member of the Academy of Nutrition & Dietetics.
RECIPE: Fresh Tomato & Lime Salsa
FRESH TOMATO LIME SALSA
You’ll forget salsa in the jar with this refreshing Salsa with only 6 ingredients
Ingredients:
1 1/2 cups (about 3-5) plum/Roma tomatoes or other local variety such as “Melrose Tomatoes”
4 Tbsp. red or white onion, diced
2 Tbsp. cilantro, chopped
1 jalapeno pepper, seeded and minced, fine
2 Tbsp. lime juice
1 Tbsp. olive oil
Optional pinch of salt and additional hot sauce if desired
Method:
Makes 6 servings/Per ½ c. Serving:
Cut tomatoes in half and squeeze to remove seeds. Discard seeds and dice the tomatoes. Gently mix all ingredients in a bowl. Delicious with scrambled eggs. Per Serving Nutr. Info: 35 cal. , 2.5g Fat, 3g Carb, 0g Protein
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Watch This Month’s Tomato B-WELLthy Recipe 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.
More at: www.JacksonInAction.org
Jackson In Action Receives Service Above Self Rotary Award
August 12, 20129
Black River Falls, Wis. (Jackson County)
Jackson In Action healthy living coalition (www.JacksonInAction.org) received the highest honor on Monday August 13, 2019 with the “Service Above Self Award” from Rotary International (Black River Falls).
“Our team is dedicated to providing healthy living opportunities throughout the county,” explained Nicole Schweitzer, Chair of Jackson In Action. “It’s through the tireless efforts of our commitee and volunteers that we are able to make an impact in the community.”
For more about Jackson In Action visit www.JacksonInAction.org
“The purpose of this award is to recognize those who have demonstrated exemplary humanitarian service, in any form and at any level, with emphasis on personal volunteer efforts and active involvement in helping others through Rotary. This is Rotary International’s highest honor with a maximum of 150 recipients world wide selected each year. ”
Aug. 12, 2019, Skyline Golf Course, Black River Falls, Wis.
Members of JacksonInAction.org Pictured from Left: Ruth Lahmayer Chipps, Nicole Schweitzer, Kathleen Clemons, Dawn Jacobson, Bethany Hale.
Sizzle with Pepper Power Medley for Harvest of the Month in August
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Pepper Power Medley Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps
Bell Peppers
Harvest of the Month August
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes.
Turn Out for These Green Bell Pepper Events:
Watch WEAU-TV-13 Thurs August 22 at the 4 p.m. Newscast. “Peppers” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD
BRMH Hospital - Harvest of the Month Pepper Event –Wed. Aug. 28, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Pepper Power Medley
Bell Pepper Tips & Nutrition
NUTRITION
One cup has only 20 Calories and contains fiber, Vitamin C and other nutrients.
USES:
Fresh peppers on salads and with dips.
Toss into an Asian stir-fry.
Saute with garlic
Puree into a cold Gazpacho Soup
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 and is a member of the Academy of Nutrition & Dietetics.
RECIPE: Pepper Power Medley
Serve this powerhouse of flavor, color and nutrition chilled with salad greens or as a warm side dish.
Ingredients:
2 Tbsp. Olive oil
1 -2 Zucchini, sliced
4 large sweet red, yellow, orange or green peppers, sliced
2 cups red cabbage, sliced
4 tsp. apple cider vinegar (or other variety)
Salt and pepper to taste
1 Tbsp. chopped fresh basil or Thyme leaves
Optional- For a spicy kick, add 2 teaspoons Thai curry paste- green or red
Directions:
1. In a large skillet heat the oil until hot. Add the zucchini, peppers and carrot. Cook over medium heat, stirring for about 5 minutes.
2. Add the cabbage, vinegar and salt and pepper. If desired, add the Thai curry paste. Continue to cook for about 5 minutes longer or until the vegetables are tender crisp. Make s4-6 servings. Nutr. Info: Approx.
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Pepper Power Medley
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
Celebrate With Spritely Green Bean Salad for July Harvest of the Month
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Spritely Green Bean Salad Photo: Barb Brower
Green Beans
Harvest of the Month July
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes.
Turn Out for These Green Bean Events:
Watch WEAU-TV-13 Thurs July 25 at the 4 p.m. Newscast. “Green” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD
BRMH Hospital - Harvest of the Month Strawberry Event –Tues. July 30, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Spritely Green Bean Salad
Green Beans Tips & Nutrition
*Green beans taste best when they are young and thinner than a pencil.
* They continue to cook after you remove them from boiling water, so remove when still crispy or drop in iced water after cooking.
NUTRITION
One cup has only 35 Calories and contains fiber.
USES:
-Fresh beans on salads and with dips.
-Toss into an Asian stir-fry.
-Blanch and freeze extra beans.
-Casseroles and soups.
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 and is a member of the Academy of Nutrition & Dietetics.
RECIPE: Spritely Green Bean Salad This colorful salad is crisp and delicious. It’s the perfect summer salad with local garden green beans.
Ingredients (6 Servings)
2/3 lb. Green beans, cut into 1 inch pieces
2 Tbsp. Red onion or green onion, sliced
8 Cherry tomatoes, halved
1/3 c. Sliced almonds
¼ c. Sliced red onion
1 Tbsp. Fresh basil or l-1/2 tsp. dry
Lemon Dijon Dressing:
2 Tbsp. olive oil
2 tsp. French style Dijon mustard
Juice of one lemon
1 tsp. salt
1/2 t. paprika
1/2 tsp. Dried parsley (1 Tbsp. fresh)
Method: Clean and snip ends of fresh beans. Cut into 1 in pieces. Cook beans until tender crisp. Chill in ice water. Drain and add the remaining ingredients. Serve with the mustard dressing.
Makes 8 servings (one cup ea.) Nutrition Info. per serving approx. 80 Calories.
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Spritely Green Bean Salad
Spritely Green Bean Salad
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
Take the 5210 Challenge TODAY! WIN! June 10 - 23. Track as much as you can.
Turn in your tracker (at Black River Memorial Hospital Cafe or Boys & Girls Club-BRF), or take a picture and email to Jacksoninaction12@gmail.com by July 1, 2019
DOWNLOAD THE TRACKER HERE
Strawberry Spinach Salad is a Rainbow of Taste in June
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Strawberry Spinach Salad Photo: Barb Brower
Strawberries
Harvest of the Month
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes.
Turn Out for These Strawberry Events:
Watch WEAU-TV-13 Thurs June 20 at the 4 p.m. Newscast. “Strawberry” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD
BRMH Hospital - Harvest of the Month Strawberry Event –Wed. June 26, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Strawberry Spinach Salad
Strawberry Tips & Nutrition
· Strawberries have Vitamin C, folate and fiber
· One cup of whole strawberries has 46 calories
· Refrigerate unwashed berries in a non-airtight container lined with paper towels and use within a few days
· To freeze, place clean, hulled berries in a single layer on a cookie sheet and freeze. Once frozen, place in a sealed plastic bag and use within 6 months
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 and is a member of the Academy of Nutrition & Dietetics.
RECIPE: Strawberry Spinach Salad
This rainbow-bright salad is bursting with good nutrition and fresh flavor. Add a protein such as grilled chicken or salmon for a perfect meal.
Ingredients (6 Servings)
8 oz. spinach or mixed greens
1 cup sliced strawberries
1/2 c. fresh blueberries
1/2 c. mandarin oranges
¼ c. pecans
¼ c. sliced almonds
3 oz. crumbled feta, goat or gorgonzola cheese
2 Tbsp. green onions, chopped
Honey Cider Dressing:
1/2 c. orange juice
3 Tbsp. olive oil
2 Tbsp. apple cider (or white) vinegar
1/2 Tbsp. honey
1/4 tsp. salt
1/8 tsp. pepper
Prepare dressing, pour over salad, and toss to combine
Variations: Substitute various fruit choices and add grilled chicken breast or salmon for a complete meal. Makes 8 servings (one cup ea.) Nutrition Info. per serving approx. 150 Calories, 11g Fat, 10g Carbohydrate, 2 g Fiber, 4g Protein.
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Wach the Recipe Video:
STRAWBERRY SPINACH SALAD
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
Jackson County Fitness Day Proclaimed May 18, 2019 with Pace & Pedal Event
The Jackson County Board of Supervisors has proclaimed Saturday, May 18, 2019, as Jackson County Fitness Day. With this proclamation, the Board of Supervisors is encouraging all citizens of Jackson County to be active and challenging everyone to join the movement for a happier, healthier county. “The County Board realizes the importance of physical activity, eating healthy and overall improving our employees’ and residents’ health,” said Board Chairman Ray Ransom. “These physical activities translate into promoting a healthy, happier work and living community.”
Jackson County has been actively engaged in recent years in expanding physical activity opportunities and accessibility to physical activity throughout the county, which has highlighted earlier this year when Jackson County was recognized statewide as a Wisconsin Active Together Community. This recognition was received based on Jackson County’s commitment to developing and promoting places to walk, bike, and be active.
A full day of fitness activities and events are scheduled for May 18, 2019, to celebrate Jackson County Fitness Day. The day kicks off at Wazee Lake Recreation Area with the 6th Annual Pace and Pedal event, including a duathlon (6 mile run / 10.3 mile bike), 5K Color Fun Run/Walk, and 1 mile Youth Run. “The Pace and Pedal event has evolved into a great family-friendly event, with over 350 participants expected this year,” said Dawn Jacobson, Pace and Pedal race director. “Through the support of our generous sponsors, we are able to offer the race free to participants age 12 and under, and at a very low-cost to everyone else. This helps us to achieve our goal of getting as many people physically active as we can.”
Pace and Pedal supports the Jackson In Action coalition, which provides healthy eating and active living programming in Jackson County through the year. More information about Pace and Pedal, as well as the registration link, can be found at www.brmh.net/paceandpedal.
Additional highlights and promotions for Jackson County Fitness Day include FREE admission to all Jackson County Parks, FREE day pass to the Lunda Community Center by bringing a copy of the Jackson County Fitness Day Poster, and FREE fitness facility use at the Ho-Chunk District 1 Community Center. Local businesses offering exclusive Fitness Day Deals include Riverside Nutrition (1 free glass of tea per person) and Millie J’s (20% off all Activewear). Find the Jackson County Fitness Day poster with all of this information and more at www.jacksoninaction.org/jacksoncountyfitnessday.
To cap off the weekend, the Friends of the Black River will be offering a flat water kayak event on Sunday, May 19th at 12:30pm. Interesting individuals can contact Jeff Polzin at 715-896-5534 for more information.
Everyone who participates in any type of fitness activity on May 18, Jackson County Fitness Day, is encouraged to share active photos at #jacksoncountyfitnessday.
Harvest of the Month Features Avocado Peanut Chocolate Truffles
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Avocado Peanut Chocolate Truffles Photos: Katie Schmidt
Avocado
Harvest of the Month
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes.
Turn Out for These Avocado Events:
Watch WEAU-TV-13 Thurs April 18, 4 p.m. Newscast. “Avocados” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD
BRMH Hospital - Harvest of the Month Avocado Event –April 24, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Avocado Tips & Nutrition
-An avocado has more potassium than a banana. A 1-ounce serving contains 150 mg or 4% of the daily recommended value of potassium.
- Avocados make a great butter substitute in baked goods when used in the right quantities.
- An avocado has more potassium than a banana. A one ounce serving contains 150 mg or 4% of the daily recommended value of potassium.
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 and is a member of the Academy of Nutrition & Dietetics.
RECIPE: Avocado Peanut Chocolate Truffles
Healthful fats (avocado) versus heavy cream
PREP TIME: 15 MINS
COOK TIME: 0 MINS
TOTAL TIME: 15 MINS
Makes 18 Truffles
INGREDIENTS:
1 ripe avocado
5 oz. dark chocolate or semi-sweet chocolate chips
2 Tbsp. creamy peanut butter (or shredded coconut)
2 Tbsp. brown sugar
¼ t. vanilla extract
⅛ t. salt
2½ Tbsp. unsweetened cocoa powder (separated)
METHOD: Cut avocado, remove pit and mash the flesh with a fork until completely smooth and lump free.
Add to melted chocolate (Melt slowly either the microwave or on the stove; careful not to burn). Stir in peanut butter, brown sugar, vanilla, salt and half of the cocoa powder. Refrigerate for 30-45 minutes. Scoop into rounds or form balls with your hands. Roll in the remaining 1 ¼ Tbsp of cocoa powder. DEVOUR! Variations: Substitute 2 Tbsp. fine minced almonds or other nuts for the peanut butter. The word “truffle” originates from the Latin word meaning lump. They resemble gourmet wild mushrooms (truffles).
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Video coming soon:
For more harvest of the month recipes visit www.brmh.net/recipes or www.jacksoninaction.org/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.
More at: www.JacksonInAction.org
Celebrate Nutrition Month with Aromatic Carrot Salad
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Aromatic Carrot Salad Photo: Katie Schmidt
Carrots
Crispy, healthy!
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes.
Turn Out for These Carrot Events:
Watch WEAU-TV-13 Thurs March. 14, 4 p.m. Newscast. “Carrots” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD
BRMH Hospital - Harvest of the Month Almond Event –Thurs. March 28, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
National Nutrition Month (R) is an annual nutrition education and information campaign in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. More at www.eatright.or
Carrots Tips & Nutrition
Carrots are 7% natural sugars
The carrot is one of the top 10 most economically important global vegetable crops
Ancient Greeks and Romans ate red, purple and white carrots harvested in the wild.
The green tops of the carrot are edible but not many people eat them.
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 and is a member of the Academy of Nutrition & Dietetics.
RECIPE: AROMATIC CARROT SALAD
Colorful and delicious with slightly spicy and sweet Moroccan flavors—A Mediterranean delight.
PREP TIME: 15 MINS
COOK TIME: 0 MINS
TOTAL TIME: 15 MINS
Makes 12 ½ c. servings
INGREDIENTS:
5 medium carrots – grated or spiral cut
2 c. spinach or kale
1 can (14 oz.) garbanzo beans (chick peas)
½ c. walnuts or almonds
½ c. dried cranberries or raisins
½ c. Kalamata olives (or traditional olives) or feta cheese
Dressing: Honey Dijon Aromatic Dressing:
1/3 cup extra virgin olive oil
1/4 cup vinegar
2 Tbsp. honey
1 Tbsp. dijon mustard
1/4 tsp salt (optional)
1/2 tsp ground cumin or more
1/2 tsp ground turmeric or more
½ tsp ground cinnamon or more
1/4 tsp black pepper
DIRECTIONS:
1. In a large bowl, combine the carrots, spinach, chick peas, nuts, cranberries and olives.
2. In a small bowl, whisk the olive oil, vinegar, honey, Dijon, salt and spices together with a fork.
3. Toss the dressing over the salad just before serving. Add more spices if desired.
Serve with your favorite protein – grilled chicken, salmon, boiled eggs, shrimp, etc.
This spice combination is slightly sweet with a Moroccan flavor
Nutrition info per ½ c. serving: Approx. 160 Calories, 10g Fat, 15g Carb, 4g Fiber, 3 g Protein
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/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.
More at: www.JacksonInAction.org
Expand Your Vegetable Palate
Photo taken by Eliza Short
By Eliza Short, RD, Jackson In Action Contributor
Most people living in the United States do not meet vegetable intake recommendations of 4-5 servings or 2.5 cups per day (for most adults). Why is it so difficult for us to meet these recommendations? Through my experience working with both kids and adults, I have found a few common reasons why this can be the case. One reason that is often reported involves disliking the taste and/or texture of vegetables. Further, vegetables, along with many other healthy foods, are often perceived to be very expensive, and it can be challenging to find ways to prepare tasty recipes. All in all, there are countless reasons to avoid eating vegetables, but why should we work on overcoming those barriers? One reason to overcome these barriers is emphasized with results from a recent study. This study found that a higher intake of both fruits and vegetables was associated with a lower risk for heart disease, cancer, and death from any cause. This can be due to the many health promoting components of these foods, including fiber (helps lower cholesterol and therefore heart disease risk), vitamins and minerals, and phytonutrients (help “fight” cancer). Keep reading to learn a few ways to overcome vegetable intake barriers!
The cooking method will play a role in the flavor of your vegetable. Try roasting vegetables tossed in a small amount of canola oil and your favorite seasoning. Roasting reduces the bitter flavor of many vegetables (try broccoli, cauliflower and asparagus), while emphasizing the sweeter flavors of others (carrots, potatoes, beets, peppers, and onions). Instructions for roasting carrots and potatoes can be found in the recipe below.
Try adding more vegetables to casseroles, soups, and other dishes where they can be easily incorporated! One example is in the recipe below-the original recipe contained only carrots, and I modified it to include peppers, onions, and potatoes!
Disguise your vegetables in your favorite foods! Roasted, steamed, or stir-fried vegetables can be pureed and added to dishes with a red sauce (think spaghetti or lasagna) or creamy soups (white potatoes or cauliflower can take the place of some of the cream).
Citation:
Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Intl J Epidemiol. 2017;46(3):1029-1056.
Recipe: Roasted Vegetable Medley with Tahini Dressing*
Ingredients:
4 Large Carrots, sliced in half lengthwise and into finger-length pieces
2 cups small red potatoes, each potato quartered
4 T + ¼ tsp Olive oil, divided
1-2 tsp Cumin (to your liking)
1 sweet bell pepper, any color, sliced into strips
1 medium yellow onion, sliced into strips
4 cloves garlic, minced and divided in half
1 cup farro, dry (or barley, rice, other grain of choice)
1 can chickpeas, drained
2 tsp lemon juice
¼ tsp salt
Red pepper flakes, to your liking
1/4 cup raw pepitas (hulled pumpkin seeds)
Dressing:
1/3 cup tahini
2 T lemon juice
2 T chopped fresh flat-leaf parsley, divided
3-4 T water, as needed
Black pepper
Directions:
Preheat oven to 425 F. Prep carrots and potatoes, add to large baking sheet with 2 T olive oil and cumin. Roast for about 40 minutes until tender, stirring halfway through.
Heat 1 T olive oil in a pan on the stove top, add pepper, onion, and half of the minced garlic. Stir fry until vegetables are slightly browned (to your liking).
In a medium saucepan, combine farro with enough water to cover by a couple of inches (at least 3 cups water). Bring to a boil, then reduce heat to a simmer. Cook, stirring occasionally, until farro is tender but still slightly chewy (pearled farro takes about 15 min, unprocessed takes about 25-40 min). Drain off excess water and return farro to pot. Add 1 T olive oil, 2 tsp lemon juice, half of the minced garlic, ¼ tsp salt, and red pepper flakes to your liking. Add chickpeas, set aside.
In a small skillet, combine pepitas with ¼ tsp olive oil and a dash of salt, and cook over medium heat, stirring frequently, until edges are golden brown. Set aside.
Tahini sauce: combine the tahini, lemon juice, 1 T chopped parsley, and a few twists of black pepper (to your liking). Whisk to combine, then whisk in 3-4 T water. You may need to add more water to reach a thick but drizzly consistency.
Assemble dish: Pour farro and chickpea mixture across a large serving platter. Add roasted potatoes and carrots on top of grain mixture, then add stir fried onions/peppers. Drizzle tahini dressing over mixture, and garnish with pepitas and parsley.
*Recipe adapted from the cookbook, “Love Real Food”
March Harvest of the Month
Tune in to WEAU-TV 13 NBC on March 14th at 4pm for a live cooking demonstration featuring carrots with Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD. Alternatively, come in person to the Black River Memorial Hospital Café on Thursday, March 28th, from 11:30-12:30pm, to taste the recipe and ask questions!
Eliza Short, RD, is currently pursuing her PhD at the University of Arizona in Tucson. She studies food access and its relationship to diet-related diseases such as Type 2 Diabetes.
Wellness Committee at Black River Memorial Hospital Receives Workplace Health Award
Dawn Jacobson and Nicole Schweitzer of Black River Memorial Hospital Wellness Committee with Tim Nikolai, Wisconsin Heart Association at the Wisconsin Workplace Health Symposium in Brookfield, WI.
Black River Memorial Hospital (BRMH) Wellness Committee members Dawn Jacobson and Nicole Schweitzer travelled to Milwaukee on 2.19.19 to be been recognized for the groups GOLD award for the 2018 Workplace Health Achievement through the American Heart Association (AHA). AHA has defined best practices for employers to use to build a healthy workplace for their employees. Companies are measured on how well they have implemented these practices. BRMH is being recognized at the GOLD level for achieving a score of 186 out of a possible 217 points.
BRMH Athletic Trainer and Wellness Team member, Dawn Jacobson helped develop BRMH workplace wellness challenges. One program is the B-WELLthy Mile Club, a walking or running program that is a year-long challenge to reach 100, 250 or 500 miles. “We are hoping to expand our programs beyond BRMH and assist area employers in organizing wellness programs for their employees.” For more information on the worksite wellness programs available, visit www.brmh.net/services/worksite-wellness.
Laces to Leaders Launches Again in 2019 - Inspiring Youth for Healthy Lifestyles
Laces to Leaders Participants
February 18, 2019 - Jackson County, Wisconsin
Jackson in Action and the Boys & Girls Club of the Greater Chippewa Valley - Lunda Center will be teaming up again this year to offer the Laces to Leaders program for 3rd-5th grade students in Jackson County. In its third year, this 8-week program focuses on building self-confidence and positive self-image in young girls and boys, within the structure of training for a 5K run.
“Laces to Leaders has been a popular addition to our Boys & Girls Club programming,” said Boys & Girls Club center director Kelly LaBar. “The participants learn about concepts such as goal-setting, teamwork, and being a positive encourager within the classroom setting, and then can immediately apply these skills as they train together for a 5K run.”
The interactive curriculum teaches girls and boys positive life concepts, inspires them to make healthy choices, and empowers them to become young leaders among their peers. Adult role models throughout the community are brought in to allow the youth to interact with leaders from the community. Each session starts in the Boys & Girls Club classroom with fun activities and learning, and is followed by a physical activity session to help the youth prepare for running a 5K.
The grand finale for the program each year is participating in the annual Pace and Pedal 5K Color Fun Run/Walk at Wazee Lake Recreation Area. “The girls and boys experience such a powerful sense of accomplishment as they cross the finish line for the Pace and Pedal 5K Run, with family and friends cheering them on,” said Laces to Leaders coordinator Dawn Jacobson. “Most of the participants have never completed a 5K prior to this. It is empowering as they see firsthand how much they can accomplish by committing to a goal and working hard.”
This year’s Laces to Leaders program will be held March 25-May 18. Sessions are held from 3:30-5:00pm at the Boys & Girls Club-Lunda Center, with the girls meeting on Mondays and Wednesdays, and the boys meeting on Tuesdays and Thursdays. The program is open to youth currently in 3rd, 4th, and 5th grade. There is no cost for the program, other than the annual Boys & Girls Club membership fee of $15. Youth do not previously need to be members of the Boys & Girls Club to apply. Application materials can be picked up at the Boys & Girls Club – Lunda Center, or can be downloaded from www.jacksoninaction.org/lacestoleaders. Applications should be turned in to the Boys & Girls Club – Lunda Center, by March 15. For more information, contact Kelly at the Boys & Girls Club 715-284-4005 email: klebar@cvclubs.org
Jackson in Action – Healthy Eating. Active Living - is a non-profit healthy living organization based in Jackson County, Wisconsin. For more information visit: www.jacksoninaction.org
Photos: Previous Laces to Leaders participants
Heart Health with Jackson In Action
By Hannah Robaczewski, RDN, CD
February is Heart Health Month and Jackson In Action wants to keep you informed on how to keep your heart ticking!
Heart Disease
The term “heart disease” can mean an amount of conditions such as high blood pressure, coronary artery disease, cardiac arrest, and congestive heart failure. Heart disease is the most common killer of both men and women in the United States, but there are many important steps that can be taken to reduce the risk of developing heart disease.
Cholesterol
We’ve all heard about how cholesterol can negatively affect our health, but what is it exactly? The American Heart Association recently introduced updated guidelines on how risk factors for heart disease, such as cholesterol, are viewed. Earlier guidelines used HDL (healthy cholesterol) and LDL (unhealthy cholesterol) as risk factors on their own. However, more recent research shows that more needs to be taken into account than just cholesterol. Lifestyles, eating and exercise habits, and smoking habits are now considered as important as HDL and LDL in an overall assessment for heart disease risk. Maintaining normal levels of cholesterol is beneficial, but also maintaining an overall healthful lifestyle is a better indication for a lifetime of heart health.
Jackson In Action is Here for Your Heart
We encourage this type of lifestyle and recommend you to reach out to your primary care provider to discuss your risk for heart disease and how to reduce it. No matter your age or stage of life, being healthy is a goal we can all work toward, especially for our hearts.
Heart Healthy Foods
The base of any healthy lifestyle starts with the diet. Here are some foods known to promote heart health:
Fruits, vegetables and fiber-rich legumes, such as chickpeas, black and kidney beans, pinto and white beans
Oily fish such as tuna, mackerel, and salmon
Berries—they maintain healthy blood vessels and blood pressure as well as cholesterol and heart tissue
Nuts and nut butters, a good source of healthy fats
Low-fat dairy products
Bananas, which are rich in potassium
Dark chocolate (needs to be at least 70 percent cacao) may reduce Inflammation (in moderation)
Red wine may help improve good cholesterol. For those choosing to drink, keep it to one drink per day for women and two drinks per day for men at maximum.
Hannah Robaczewski is a registered dietitian working in the rural Wisconsin area.
Almond Energy Bites - A Sweet Treat for February's Harvest of the Month
Almond Energy Bites Photo: Katie Schmidt
By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director
Almonds!
Heart-Healthy & Mediterranean
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes.
Turn Out for these Bean Events:
Watch WEAU-TV-13 Thurs Feb. 14, 4 p.m. Newscast. “Almonds” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD
BRMH Hospital - Harvest of the Month Almond Event –Wed. Feb. 20, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Almond are the feature for February- Heart Month!
Almonds Tips & Nutrition
Almonds are an excellent source of vitamin E, magnesium and manganese, and a good source of fiber, copper, phosphorous and riboflavin.
A one-ounce serving has 13 grams of “good” unsaturated fats, just 1 gram of saturated fat and is cholesterol free.
Almonds help to slow absorption of sugar and carbs and are a satisfying snack. A portion is considered a small handful or about 23 almonds.
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 and is a member of the Academy of Nutrition & Dietetics.
RECIPE: ALMOND ENERGY BITES (No Bake)
Plant-based (Mediterranean-style) eating is recommended to promote health and prevent disease. Almonds are a recommended part of this eating style. This yummy recipe is quick and easy— a perfect snack or breakfast item.
Recipe makes 2 dozen / 1 oz. ea.
PREP TIME: 10 MINS
COOK TIME: 0 MINS
TOTAL TIME: 10 MINS
INGREDIENTS
1 cup (dry) oatmeal (old-fashioned oats) or OAT BRAN
2/3 cup toasted coconut flakes
1/2 cup almond butter or peanut butter (or ¼ c each)
1/2 cup ground flax seed
1/2 cup semisweet chocolate chips
1/3 cup honey or agave nectar
2 Tbsp. finely chopped almonds
2 Tbsp. dried cherries or cranberries, finely chopped (optional)
1 tablespoon chia seeds (optional)
1 teaspoon Vanilla
DIRECTIONS:
Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour. Form into 20-24 round bites. (about 1 in. diameter). Approx. 150 Cal, 9g Fat, 13g Carb., 2g Fiber,4g Protein
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/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.
More at: www.JacksonInAction.org
Hot News! Jackson County Receives Recognition for WI Active Communities
Watch the WEAU-TV 13 (NBC) News report about Jackson County’s WI Active Together Community award.
Segment #1 is 1 minute long with Dawn Jacobson, JIA Leadership team
Segment#2 automatically loads after #1 and includes comments from BRF Mayor Jay Eddy and Chamber Executive Director Amanda Gunn
Harvest of the Month is a Feast for the Eyes
“Healthy eating not only tastes great but looks gorgeous, colorful and appetizing. Enjoy our Harvest of the Month photographs from 2018 ”
Photography: Katie Schmidt; Recipes/Food Styling: Ruth Chipps
Six Ingredient Sensation: White Bean, Spinach & Tomato Jumble
White Bean Spinach & Tomato Jumble Recipe Photo: Katie Schmidt
By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director
Beans!
Mediterranean Style
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes.
Turn Out for these Bean Events:
Watch WEAU-TV-13 Thurs Jan. 17, 4 p.m. Newscast. “Beans” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD
BRMH Hospital - Harvest of the Month Bean Event –Wed. Jan.23, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Beans are center stage this month!
Beans Tips & Nutrition
Varieties of dry beans include pinto, navy, lima, black, garbanzo, and great northern.
Beans provide protein, carbs and fiber. They are the mainstay of the Mediterranean-style diet.
Beans can be added to salads, omelets, burritos, tacos, chili, & soups. Substitute beans for meat in recipes.
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 and is a member of the Academy of Nutrition & Dietetics.
RECIPE: WHITE BEAN, SPINACH & TOMATO JUMBLE
Plant-based (Mediterranean-style) eating is recommended to promote health and prevent disease. Dried beans and legumes are key components in menu planning. This simple recipe kicks up the flavor and is bursting with color. Eat the rainbow!
Servings: 4
INGREDIENTS
3 slices bacon, cut in 1-inch pieces optional)
1 medium onion, halved, thinly sliced
1, 15 oz. can diced tomatoes (2 c.)
1, 15 oz. can Cannellini or navy beans, rinsed and drained (2 c.)
4 cups loosely packed torn spinach
5 teaspoons Balsamic or red wine vinegar
Method:
1. In a large fry pan, cook bacon pieces until crisp. Remove bacon to paper towel to drain. Leave bacon grease in pan.
2. Add onions to bacon grease in the fry pan; cook until just tender, about 3 minutes.
3. Stir in beans and tomatoes. Cook and stir over medium heat until heated.
4. Stir in spinach; cover and cook until just wilted, about 30 seconds.
5. Add vinegar. Stir in cooked bacon.
Makes 5 servings
Approx. nutrition information per 1 c. Serving. 190 Calories, 7g Fat, 21g Carb., 6g Fiber, 12g Protein
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
White Bean, Spinach & Tomato Jumble 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.
More at: www.JacksonInAction.org
January Harvest of the Month Features Dried Beans at BRMH and on WEAU-TV, Eau Claire
Media Release
Contact:
Ruth Lahmayer Chipps, MS, RDN, CD 711 West Adams St. Black River Falls, WI 54615 Phone: (715)284-1348 Email: chippsr@brmh.net
Jan. 2, 2019, Black River Falls, Wis. For immediate release
Dried beans are the feature in January for Jackson In Action’s Harvest of the Month. They are a whole food with many varieties from pinto to navy, lima, black, garbanzo, kidney and great northern.
Beans can be made into a tasty dip: Puree cooked (or canned) beans with garlic, lemon juice, olive oil and seasonings of your choosing. Serve with pita chips or sliced veggies.
Beans can be added to salads, omelets, burritos, tacos, chili, & soups. Substitute beans for meat in recipes.
Feature beans in a breakfast burrito: Scramble eggs with chopped veggies of your choice. Add beans, sprinkle with cheese. Serve in tortillas with salsa and sliced avocado.
January brings cooking demos with beans on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipes is also available at www.brmh.net/recipes. Following are the event details: ·
WEAU-TV-13 (NBC), Thurs. Jan. 17th - 4p.m. Live Newscast - Harvest of the Month with BRMH Registered Dietitian Nutritionist Ruth Chipps cooking White Bean & Spinach Jumble.
BRMH Hospital - Harvest of the Month Dried Beans–Wed. Jan. 23, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
“Dried beans are the cornerstone of the Mediterranean style of eating - considered to be the most healthful way for people to eat,” explained Ruth Lahmayer Chipps, MS, RDN, CD, Black River Memorial Hospital Nutritionist. “This month, we are preparing a simple recipe that is packed with flavor, color and good nutrition. White Bean, Spinach and Tomato Jumble is a crowd pleaser and can be a vegetarian entrée or a side dish.”
A video of the recipe is posted at www.BRMH.net/recipes. More videos and recipes are available at www.JacksonInAction.org/recipes. photo: Katie Schmidt
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
See the Recipe and Print it HERE
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Beans and Legumes: What’s the Difference?
By Kendal Schmitz, Viterbo University Senior Nutrition & Dietetics Student
Legumes are a broad category of seeds that grow in pods, while beans are the seed from different variety of plants. Beans are always legumes, but legumes aren’t always beans. For example, legumes can be broken into different subcategories including: Beans, lentils, peas and peanuts. Some examples of beans include chickpeas, kidney beans, black beans, pinto beans and navy beans. There are over 20 different species of legumes varying in shape, texture, color, and taste. A great benefit to beans and legumes are that they are nutritious, inexpensive, and versatile.
Harvest of the Month for Jackson County, Wis. is DRIED BEANS
Nutrition Facts:
· Low in fat
· High in protein containing 15-20 g per cup
· Rich in magnesium, folate, zinc, copper, iron and phosphorus
· Great source of dietary fiber
How to incorporate legumes and beans into your regular diet:
· Add beans or legumes to a homemade soup or stew
· Make a lentil curry with your favorite spices and herbs.
· Blend beans, garlic, lemon juice and olive oil into a spread. Serve with veggies/add to a veggie wrap.
· Substitute hamburgers for lentil or black bean patties.
· Prepare vegetarian tacos with beans, lettuce, onion, tomato and avocado.
Kendal Schmitz is a Senior Nutrition & Dietetics Student at Viterbo University in La Crosse, Wisconsin. She is from Minnesota and is studying the connection between diet and cancer.
Watch the Harvest of the Month Recipe Video - “WHITE BEAN, SPINACH & TOMATO JUMBLE” here
