Jackson In Action’s Harvest of the Month program was discussed at Food & Nutrition Conference & Expo in Philadelphia,PA. There were over 10,000 nutrition professionals in attendance this educational conference and Black River Memorial Hospital’s Registered Dietitian Nutritionist, Ruth Lahmayer Chipps was one of the presenters, along with Donna S. Martin, School Nutrition Director for Burke County School District in Georgia. Methods for partnering with local farmers to bring fresh from the farm product were discussed along with tools for executing a successful community program that is engaging.
Fresh Cranberry Fluff-For a Fabulous Holiday!
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Fresh Cranberry Fluff Salad Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps
Cranberries
Harvest of the Month November
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 Events:
Watch WEAU-TV-13 Thurs. Nov. 21 on the 4 p.m. Newscast. “Live” cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD
BRMH Hospital - Harvest of the Month Cranberry Fluff is featured on the Black River Memorial Hospital Salad Bar on Tuesdays throughout November. Taste test recipes on Wed. Nov. 20 from 11:30am-12:30p.m. More info at www.brmh.net
Fresh Creamy Cranberry Fluff
Cranberries & Nutrition
NUTRITION A native superfood with antioxidants, fiber, phosphorus, vitamins A, C and K.. May help reduce risk of risk of cancer, heart disease and stroke.
1 cup consists of 51 calories, 0g fat, 0g protein and 13 g carbohydrates.
FYI: Dried cranberries are usually sweetened with sugar and concentrated in calories.
USES:
Add cranberries when making muffins, breads or pancakes (fresh, dried or frozen)
Make salads with fresh, frozen or dried cranberries. Make a cranberry relish to pair with lean meats, such as turkey; Add dried cranberries to oatmeal or yogurt.
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: Creamy Cranberry Fluff
Light and tasty —sure to be the star of your holiday spread
Ingredients:
3 cups fresh or frozen cranberries, thawed and coarsely chopped (1 (12) oz. bag)
1 can (20 oz.) unsweetened crushed pineapple, drained very well
3 medium apples, chopped
½ granular sugar or sugar substitute (equivalent to 1/2 c. regular sugar) i.e., stevia or sucralose.
1 carton (8 oz.) light whipped topping (or vanilla Greek yogurt)
¼ cup fine chopped walnuts (optional)
In a large bowl, combine the cranberries, pineapple, apple, and sweetener. Cover and refrigerate overnight if desired.
Just before serving, gently stir in cool whip and walnuts.
Makes 16 servings, each 1/2 cup, for 100 calories, 3 g. fat w/ walnuts, and 18 g. carbohydrate (1 carbohydrate choice) per serving.
Nutrition Analysis (made with regular sugar and Greek Yogurt:) 98 calories, 1.5g fat, 20g carbohydrate, 2 g protein, 2.25 g fiber.
MORE RECIPES:
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Watch B-WELLthy Recipe Video (COMING SOON)
Free Download - Harvest of the Month Holiday Recipe Booklet!
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
Stay Green this Winter!
By Hannah McDaniel, Senior Nutrition Student at Viterbo University, La Crosse, Wis.
If you have a green thumb, there’s nothing quite as exciting as a bountiful harvest. After watching a garden grow all summer, the fall harvest is truly rewarding. But winter is fast approaching, which means a sad end to backyard gardening. But fret not! The freezing temperatures don’t have to put an end to your favorite home-grown flavors! Enjoy garden favorites all year long by freezing or canning your produce, and even start your own indoor herb garden!
Healthy Harvest!
Why Choose to Freeze or Can Your Produce
It’s Sustainable!
By growing your own produce, you can make an environmental impact: Less reliance on fossil fuels to transport fruits and veggies to your local grocery store; Less exposure to pesticides that may be used on most fruits and vegetables in the grocery store.
Endless Health Benefits!
When you grow your own crops, chances are you harvest them at the peak of ripeness, meaning they have the most nutrients. Much of the produce at the grocery store is harvested before it is ripe, and well before all of those good nutrients get a chance to develop. Contrary to what many people believe, freezing or canning your produce will not alter the nutrients of the food in any way!
Save Money!
Fresh produce can be expensive at the grocery store. By preserving your own for the winter, you will cut down the cost of your grocery store bill!
How to Freeze Your Produce
Before freezing vegetables, you should blanch them. This means placing the vegetables into boiling water for about 2 minutes. This stops enzyme actions that cause loss of flavor, color and texture in your vegetables. Blanching also cleanses the surface of dirt and organisms, brightens the color and helps slow loss of nutrients. After boiling, dunk the vegetables into ice water to stop the cooking process. Fruits do not need to be blanched.
Lay blanched vegetables or fresh fruits single layer on a baking sheet and place in the freezer. This step prevents your produce from freezing together into one big clump!
Once frozen, you can put your produce in a freezer bag for easy storage in your freezer to enjoy year round
Freeze produce such as this squash! Do the hard work now by peeling, chopping and baking squash. Freeze it for easy use later on!
Fresh Herbs Year Round!
You can also have fresh herbs year round by creating an indoor herb garden! Either pot the herbs that you have growing outside, or obtain seeds to germinate and start fresh.
Re-Potting Outdoor Plants
If you choose to dig up herb plants that you have growing outside, make sure to plant them into potting soil for extra drainage and soil nutrition. Choose a place for your pot that is sunny and warm, if your windows let in cold air, make sure to keep them far enough away from the window so the plants don’t get cold!
Plant Seeds and Start Fresh!
You can obtain seeds by either buying them, or taking them from plants you already have outside. By the end of the season, many herbs will have gone to seed that you can collect and plant inside.
Choose Herbs that Will Thrive inside!
Hearty herbs like rosemary, mint, cilantro and oregano are great for indoor planting! It is possible to have success with frail plants like basil, but they may require a little more attention.
Provide Enough Light
Your new herb plants will need about seven hours of light. If you don’t have a good window that can provide that, a lamp with a fluorescent bulb will help.
A tutorial on how to make your own indoor herb garden!
Hannah McDaniel. Senior Dietetic student at Viterbo University. Student intern at the FSPA Garden.
Crunch Time! October Harvest of the Month is Apples
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Cinnful Apple Chips Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps
Apples
Harvest of the Month October
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 Apple Events:
Watch WEAU-TV-13 Wed. Oct. 16 on the 4 p.m. Newscast. “Apples” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD
BRMH Hospital - Harvest of the Month Apple Cabbage slaw is featured on the Black River Memorial Hospital Salad Bar on Tuesdays throughout October. More info at www.brmh.net
Cinn-ful Apple Cinnamon Chips
Apple Tips & Nutrition
Cook it: Everything is better with apples. They pair very well with cinnamon, nutmeg and ginger.
NUTRITION Apples have virtually no fat. One medium apple has about 80 Calories and a good source of fiber.
Apples are rich in fiber and
USES:
Fresh apples can be made into salads, sauces and crisp.
Add a thin slice to sandwiches.
Try using a Mandolin for thin slices.
Local Apples: Orchards in the area are teaming with apples. Varieties include honey crisp, gala, Mcintosh,
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: Cinn-ful Apple Chips
FRESH Apple Cinnamon Chips
These crispy sweet treats are sweet and cinn-ful.
Ingredients:
2 large apples
½ c. lemon juice
2 Tbsp. granulated sugar (or substitute)
1 t. cinnamon
½ t. nutmeg
Rinse apples and cut into thin slices. The thinner you cut them the crunchier they will be. Aim for about 1/8in thick. Remove seeds/core after cutting.
Toss the apple slices with a lemon juice. Lay them on a baking sheet closely together but not overlapping.
Arrange apple slices in a single layer on a parchment lined baking sheet. Sprinkle lightly with cinnamon sugar.
Bake at 200 F for about 2 hours or until apples are dry and crisp. Flip apples over after the first hour.
Pull out a chip and test. If crispy, remove all from oven and let cool. A food dehydrater can also be utilized.
Store in an airtight container for up to 3 days.
Makes 2 servings (12 chips each).Nutrition info/Serv.:
Approx. 110 Cal, 0g fat, 31g Carb, 4g Fiber, 0g protein
Note: Crisp apples work the best. Ambrosia, Honeycrisp, Fuji, Pink Lady, and
Gala apples are favorites.
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 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 County Harvest of the Month to be featured at National Nutrition Conference
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