Sweet Citrus! Oranges for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action

Oranges are a refreshing and healthy fruit. Enjoy them throughout the year and look for peak choices during winter in the United States.

Let's take a look at the many options for using fresh oranges.

Cooking Tips:

Whether it's sweet or savory flavors, include this colorful citrus fruit regularly:

• Toss segments into hot cinnamon oatmeal or cool vanilla yogurt.

• Squeeze oranges into smoothies.

• Grate orange zest (from the skin) into baked goods like cookies and quick breads.

• Stir-fry oranges in Asian dishes with pork and chicken.

Nutrition:

• Oranges provide an excellent source of vitamin C, fiber, folate and potassium.

• Oranges may help repair damaged cells in the body via naturally occurring antioxidants.

• Potassium plays a role in supporting healthy blood pressure and supports heart health.

• Fiber assists with digestion and provides a feeling of fullness.

Varieties of Oranges

Navel – Large, easy to peel with a sweet flavor.

Valencia – Thin skin with slightly tart flavor.

Blood Orange – Dark rich red color and sweet flavor.

ORANGE & APPLE CRAISIN SALAD

2 tablespoons olive oil
2 tablespoons red wine vinegar
2 1/2 tablespoons orange juice 1/2 cup craisins (or raisins)
2 oranges
1 apples
1/3 cup pecans (or walnuts, roughly chopped)
1/4 teaspoon salt (or to taste)
1/4 teaspoon pepper (or to taste)

Method; In a large bowl, whisk the olive oil, red wine vinegar, and orange juice. Add the craisins and set aside.
Peel the orange and cut it into small pieces.
Core the apples and cut them in small pieces.
Add the oranges, apples, pecans to the bowl with craisins. Add salt and pepper to taste.
Toss everything together and serve.

CLICK HERE: View this Harvest of the Month segment from 2020 that features lettuce greens with oranges.

Harvest of Month - Orange Dressing with Fruit & Greens

Ingredients (Serves 4):

• 1/4 cup orange juice

• 3 tablespoons vinegar

• 1 Tbsp. mustard (Dijon or other)

• 1 1/2 tablespoons white sugar

• 2 Tablespoons olive oil

• Salt & Pepper (pinch of each)

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

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

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

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

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

Nutrition Facts - servings per recipe / Serving Size: 3 cups salad with 2 Tablespoons dressing. Approx. 160 Calories,7g Fat, 21g Carb., 5g fiber,  3g Protein

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. 

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

Soup Season

Cooler temps have us thinking of all things fall – bonfires, apple orchards, falling leaves, apple cider, and pumpkin spice. For me, and many others, this weather has me excited about soup season!  

Fall brings with it an abundance of delicious vegetables that make healthy eating enjoyable – and a great way to utilize this produce is in a tasty batch of soup. The great news is that when you make soup at home you have control over the fat and sodium levels!  

Here are some tips for making simple and delicious fall soups at home:  

• Sautee the vegetables. Heat a large pot and add a teaspoon of oil. Add chopped carrots, onions, celery, and garlic. Stir frequently and allow the vegetables to caramelize. Once they start to give off a nice aroma, lower the heat to a simmer.  

• Add broth and herbs. Add a low-sodium chicken or vegetable brother and toss in your favorite fresh herbs. Thyme, rosemary, sage and oregano are quite versatile in soups. Let the broth simmer for at least 20 minutes before adding in additional vegetables, grains or legumes. Then simmer for an additional 20 minutes.  

• Spice it up. To add some depth of flavor add a little heat like cayenne pepper, chili powder, turmeric, ginger, or curry powder. If you’re looking for some fall flavor, try cinnamon or nutmeg.  

• Balance your flavors. If your soup is tasty but seems to be missing something, try adding a touch of acidity. A splash of vinegar, white wine, lime/lemon juice can balance this out for you.  

• Make a large batch. Soups are easy to whip up in large quantities. Freeze what you don’t eat for a delicious and healthy meal at the ready for nights when you don’t have time or aren’t in the mood to cook.

Corn is the Spotlight for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action

Harvest of the Month on NBC-TV featuring corn on Sept. 29, 2023

Confetti Corn Salad with Herbs

• Ingredients:
  1 Tbsp. Dijon mustard
  3 Tbsp. vinegar
  1 1/2 Tbsp. olive oil
  Pinch of salt and pepper (optional)
  1 1/2 cups fresh corn kernels (previously cooked) or frozen corn (thawed/drained)
  2 cups halved cherry tomatoes (optional)
  1/4 c. bell pepper, chopped 1/4 c. thin sliced red onions
  2 Tbsp. fresh oregano or basil (or 2 t. dried herbs)
  Method:
  Stir together the vinaigrette (mustard, vinegar, olive oil).
  Add other ingredients, chill and serve.

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Watch this Segment from 2021 on Edamame (with CORN) on NBC-TV. Ruthie Chipps, MS, RDN, CD, Host of “Harvest of the Month” on NBC TV

Four Ingredient Corn & Edamame Succotash

• 1 Tbsp. olive oil

• 1 Medium onion, chopped

• 1 Medium pepper, chopped

• 2 c. Edamame

• 1 c. Corn

• 2 t. Italian seasoning or Herbs d’ Provence

  Method:

  Heat 11 in skillet. Add olive oil

  Add onion and pepper. Saute for 3-4 minutes.

  Add edamame and corn and cook for an additional 4 minutes.

  Add herbs and serve.

Corn

Corn is rich in folate, fiber and Vitamin C. It’s a starchy staple used in recipes and side dishes.

What is Edamame?

Think of this green vegetable as baby soybeans. They’re harvested while green and soft - unlike mature soybeans that become dry and light brown. They’re a staple food in Asia and are becoming mainstream in the U.S. - partly due to their rich protein content. .

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.

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

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Stress and Nutrition

Have you ever noticed that when you are stressed you tend to reach for food to calm you down? This reaction is often a learned behavior and has probably affected all of us at some point in our lives. Perhaps we grew up turning to food for reasons other than hunger such as sadness, loneliness, anxiety and/or stress. Food can be comforting, especially those loaded with dopamine-releasing qualities often found in “junk” foods. That’s right, foods high in fat, sugar and salt (or the combination) trigger the reward system of the brain to release “happy hormones” temporarily making you feel better. That’s why we aren’t as likely to reach for a stalk of celery or a crown of broccoli when stressed – we’ve learned that these foods just won’t cut it. Instead, we reach for the candy bar or those grease-covered salty chips. Perhaps these foods are even attached to pleasant memories, which increase the urge to eat them. We instantly feel better…until 20 minutes later when the whirlwind of “food guilt” sets in and then the increased potential to stress eat again or throw in the towel on our attempts to eat healthier.  

Making poor food choices when stressed can also cause a “stress” responses inside our body. Stress and the consumption of these foods also have an effect on gut bacteria which has a profound impact on stress levels, health, disease prevention and immunity. Fortunately, changing the way we eat also has the ability to increase our immunity and decrease our risk for stress-related diseases. Foods containing powerful nutrients, phytochemicals and antioxidants can help to keep your body stress free from the inside out. These foods include but are not limited to richly colored fruits and vegetables such as dark green vegetables, berries, citrus fruits, root vegetables (beets/sweet potatoes/carrots) as well as whole grains, nuts, seeds and green tea.  

Choose one small change to make today – add a fruit or vegetable to your menu, drink an extra glass of water, meditate during a commercial break, or go for an extra 10 minute walk. You’ll find that those small changes will start to add up, leaving you feeling happier and healthier!  

Watermelon is “Nature’s Candy” for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Dir. for Jackson In Action

Celebrate the sweet and refreshing flavor of watermelon for Harvest of the Month in August. It’s the perfect summer treat!

How Sweet it is!

Check out this fun and engaging video from with Registered Dietitian and “Rockstar” (www.Jump withJill.com) that features watermelon!

Click to view

Thai Watermelon Salad. Receipe and photo: Ruthie Chipps

CLICK to watch on NBC-TV

Thai Watermelon Salad

Ingredients:

• 1/3 Cup seasoned rice vinegar

• 2 Tbsp. toasted (dark) sesame oil

• 1 ½ teaspoon soy sauce

• 1 Tbsp. minced fresh ginger (or refrigerated paste)

• Dash of cracked pepper to taste

• 1 teaspoon chili paste or Sriracha sauce

• 6 Cups diced seedless watermelon

• ½ Cup feta cheese (optional)

• ½ Cup chopped mint or cilantro

• Optional: 8 Tablespoons dry roasted and salted peanuts, chopped or pumpkin seeds

Instructions:

Whisk together the vinegar, oil, soy sauce, ginger, pepper and chili paste. Toss with rest of the ingredients. Serve on salad greens. Sprinkle the cilantro (or mint) and optional peanuts (or pumpkin seeds) over the watermelon and feta cheese.. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watch this slight twist on the above recipe with the addition of cucumbers, garlic and onions. Video from BWELLthy.

Cucumber Watermelon Thai Salad

This “variation” recipe shown in the video above, pairs watermelon with crunchy cucumber - a winning combination:

Ingredients:

• ¼ Cup orange juice

• ½ Cup seasoned rice vinegar

• 2 Tbsp. toasted (dark) sesame oil

• 1 ½ teaspoon soy sauce

• 1 Tbsp. minced fresh ginger (or refrigerated paste)

• 1 tsp. fresh garlic, fine mince

• Dash of cracked pepper to taste

• 1 teaspoon chili paste or Sriracha sauce

• 2 Cups cucumber, finely chopped

• 6 Cups diced seedless watermelon

• ½ Cup chopped green onions (or red)

• ½ Cup chopped cilantro

• Optional: 8 Tablespoons dry roasted and salted peanuts, chopped

Instructions: Whisk together the ginger, garlic, vinegar, juice, oils, soy sauce and chili paste. Toss with the rest of the ingredients. Serve on salad greens. Sprinkle the green onions, cilantro and optional peanuts over the watermelon. Garnish with fresh cracked pepper to taste. If desired, add grilled chicken, salmon or shrimp for an entrée salad. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watermelon Nutrition: Watermelon has more lycopene than any other fresh fruit or veggie. Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders. Other Nutrients:

Vitamin A - Hels keep skin and bones healthy, resists and fights infections, maintains good eyesight.

Vitamin C - Needed for blood clotting and preventing excessive bleeding.

Potassium - Helps lower blood pressure and is important for nerve function.

• Fast Fact: Watermelons are in the same gourd family as squash and cucumbers

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. 

Harvest of the Month Outdoor Kitchen Set

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and is a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

More at www.NewMediaIcons.com

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Harvest of the Month is Chilling with Bell Pepper Gazpacho

By Ruthie Chipps, MS, RDN

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

Photo credits: Katie Schmidt

Bell peppers are beginning to appear in gardens this month and they are the star of this chilled traditional Spanish soup.  Fresh tomatoes, bell peppers, onions, celery, cucumbers, garlic, olive oil, vinegar and spices make the base. Vary the garden goodies as available.

Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. July features bell peppers.

Pepper Nutrition

Bell peppers are one of the most nutrient-dense foods available. Though a 3 1/2-oz (100 g) serving of raw bell pepper provides only 20 calories (mostly as carbohydrate and fiber), it’s a good source of many nutrients, including vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and vitamin B6.

Harvest of the Month

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist.. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

More at www.NewMediaIcons.com

Bell Pepper Gazpacho

• PREP TIME: 20 MINUTES

• Total Time: 25 minutes

Makes 8 Servings (2/3 c. each)

 Ingredients:

• 2 c. canned tomatoes or stewed

• 1 c. bloody Mary Mix

• 1/2 cucumber, chopped

• 1/4 c. olive oil

• ½ c. chopped green or red bell pepper

• 1 ½ Tbsp. wine vinegar (or other variety)

• 1 1/2 cloves garlic (1 ½ t.)

• 1/2 tsp. salt (optional)

• 1 Tbsp. green olives (optional)

• ½ t. fresh or 1/8 t. dried oregano leaves

• ½ t. Worcestershire Sauce

• 2 Tbsp. Ground flaxseed (optional)

• ½ t. turmeric

• Hot pepper sauce – as desired

• Black ground pepper to taste

• Sour cream for top

• Minced cilantro (optional)

• Garnish: Cherry tomatoes

Method: Place all ingredients in food processor or blender and blend until vegetables are in very small pieces.  Serve in bell pepper bowls (cut off top ¼ of pepper to form a bowl), topped with sour cream, if desired. Optional minced cilantro.

Makes approx.6 Servings (6 oz. ea.)  Approx. 90 Calories per serving, 5g fat, 9g Carb, 2g Fiber, 1 g Protein

Watch this live segment from 2018 with Ruth Lahmayer Chipps, MS, RDN and Host Judy Clark on WEAU-TV 13 Eau Claire, Wisconsin.

Watch the LIVE interview on WEAU-TV-13 (NBC) !

More Recipe Videos- visit http://www.brmh.net/recipes

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

More at:  www.JacksonInAction.org

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Eating More Produce

Increasing our intake of fruits and vegetables is one of the greatest things we can do for our overall health. Here are some hacks to help you eat more produce! 

• Elevate salad kits by adding more plants. These kits are convenient and tasty. Try adding even more nutrition. For example, add fresh berries and walnuts to a sweet kale salad kit, or diced avocado and black beans to the southwest chopped kit.  

• Use them as a vessel. Mini sweet bell peppers cut in half work great as containers for appetizers. You can also serve appetizers on top of apple slices, cooked mushroom caps or potato slices. Regular bell peppers can hold stews, casseroles, or another mixture. Serve your chicken or tuna salad in half an avocado or a leaf of romaine lettuce.  

• Use them to start your day. If you eat eggs in the morning add tomatoes, onions, peppers, avocado, spinach, kale, broccoli, mushrooms or zucchini. You can also sneak many veggies and fruits into a smoothie. Fruits are more common at breakfast time. Try adding some to your oatmeal or overnight oats, yogurt, chia pudding, smoothies, toast, or cereal.  

• Stretch meals with mushrooms. You can elevate moisture and umami in your ground meat by adding finely chopped mushrooms. As an added bonus, mushrooms enhance the meat flavor and extend your servings! 

• Dip with plants rather than chips. Dips are popular at summer gatherings. Try your favorite dips with carrot coins, sliced apples, cucumbers, bell peppers or your fruit/veggie of choice.  

• Use veggies as mix ins. Take your casseroles or noodle dishes up a notch by stirring in some veggies. Great options include spinach, kale, sauteed broccoli and cauliflower, or roasted zucchini and butternut squash. 

Sweet Peas for Harvest of the Month!

By Ruthie Chipps, MS, RDN

Gingered Sugar Snap Peas & Sprouts

Ingredients:

1 Tbsp. dark sesame oil
1 Tbsp freshly grated ginger
2 garlic cloves, minced
1/2 lb. fresh sugar snap peas, strings removed
1 Tbsp. sesame seeds or chopped peanuts (optional)
1/3 cup bean sprouts (or a combo of chickpea, lentil and bean sprouts)
2 Tbsp. low sodium soy sauce

Instructions:

Heat an 11 inch saute pan to medium heat.
Add ginger and garlic and saute about 2 minutes until fragrant.
Add the sesame seeds (or other nuts) and cook for another minute
Add the sugar snap peas and saute for about 3 minutes then add the sprouts and soy sauce and continue to cook another minute or 2 until the peas are crisp-tender.
Serve immediately.

Watch Harvest of the Month on NBC TV (From June 2021)

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. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

Healthy Nutrition and Camping

Camping is a popular way to spend summer vacations. It also provides us with some great opportunities to shake up our normal routine. You can spend the day hiking – which not only burns a lot of calories, but also provides many benefits for our brain and mental well-being. Additionally, the opportunity to spend some time outdoors and away from home or work gives us a chance to unplug, recharge, and de-stress.  

While there are many health benefits to camping, it can also pose a challenge in ensuring the food we eat while camping remains healthy. We often try to simplify, save space, and maximize the amount of time enjoying camping rather than cooking. This can cause us to choose quick/easy options and unfortunately these items don’t always offer many health benefits.  

The good news is with some ideas and planning you can keep your healthy habits going while camping! Here are a few ideas to get you started.  

1. Plan ahead. One reason fast food is so popular is that it is a quick option that doesn’t require planning. Many popular camping foods have a similar concept. It’s much easier to grab a pack of hot dogs and a bag of chips if you are in a hurry. Try planning a few of your meals ahead, or even plan the whole trip-worth of meals! This will provide you with a great packing list and give you the opportunity to choose items that are both healthy and easy to pack.  

2. Prep. Planning a menu and choosing nutritious meals is a great first step. Prepping meals ahead can get you one step closer to healthy meals on a camping trip. Prepping can reduce the time you need to spend cooking as well as keep you from grabbing those quick/less nutritious options. Imagine coming back from a hike or walk and having a salad waiting for you, rather than being tempted to open the bag of potato chips.  

3. Bring healthy snacks. Let’s face it – when camping, snacking is life! Snacking is a fun part of camping you don’t have to give up. Just set yourself up for success! You can’t eat a bag of chips you didn’t bring along. Instead, pack fresh fruit, dried fruits, nuts, veggies, hummus, or protein bars.  

4. Keep moving. Remember, there is no wrong way to camp! Whether you prefer relaxing at camp, or adventuring around, that’s great! Just make sure each day you spend some time moving. Try a short nearby trail to get in some steps, go for a quick swim, or roll out a yoga mat to get your blood flowing.  

5. Drink water. Your body needs water to keep things running smoothly. When camping, you might be spending more time moving, exercising, or sweating during hot afternoons than you’re used to. Make sure to carry water with you and have it available throughout the day. As a general rule, drink at least half your weight in ounces of water per day.  

Skillet Asparagus Parmesan for Harvest of the Month

Ruth Lahmayer Chipps, MS, RDN, Communications Dir. for Jackson In Action

Ruth Chipps, MS, RDN, Host of “Harvest of the Month. CLICK TO VIEW May 30, 2023 Aspargus Harvest of the Month segment on NBC-TV (WEAU)

Celebrate Spring!

Spring has sprung and fresh asparagus is a seasonal treat that’s a superfood. Rich in nutrienst and fiber, asparagus is the perfect addition to any meal.

Asparagus can be eating raw in a salad, sauteed, steamed, microwaved or stir fried. Experiment with different methods to enjoy this luscious and healthy dark green vegetable.

Harvest of the Month features as recipe for “Skillet Asparagus Parmesan.” It’s a quick and flavorful way to prepare asparagus.

Skillet Asparagus Parmesan

Ingredients:

1/3 cup shelled walnuts, pistachios or other nuts.
1 pound asparagus, woody ends removed, cut into 2-inch pieces on the bias
1 Tbsp. olive oil
1/2 c. chopped tomatoes (optional)
3 Tbsp. finely chopped fresh herbs-- dill, oregano, parsley, etc.
Dressing: 3 Tbsp. trimmed and thinly sliced green onions
1 ½ Tbsp. fresh lemon juice
Pinch of salt and pepper, plus more to taste
1/4 cup olive oil
1/4 cup plus 2 tablespoons shredded Parmesan cheese
2 Tbsp. feta cheese (optional)

INSTRUCTIONS
Toast the nuts: Heat a 10- 12-inch skillet over medium heat and add nuts, stir occasonally until lightly browned (about 3 minutes). Remove and let cool.
Cook the asparagus: Increase heat to medium-high. Add olive oil to coat the bottom. Add the asparagus and sauté until tender, about 5 minutes for thinner spears and 7 minutes for thicker spears. Once cooked, remove the asparagus and place it in a serving bowl.
Make the dressing: In a medium bowl, combine the green onions, lemon juice, pinch of salt and pepper. Let sit for 2 minutes. Whisk in the oil, then stir in nuts, cheese, and 3 tablespoons of herbs.
To serve: Dollop asparagus with dressing, top with remaining herbs, and sprinkle with more cheese if desired. Taste and adjust salt as needed.

Recipe Development: Ruth Chipps, MS, RDN

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. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Ruth Lahmayer Chipps, MS, RDN

Ruth is Communications Director for Jackson In Action. She hosts Harvest of the Month on NBC-TV (WEAU) and develops recipes and videos. She is a member of the Academy of Nutrition & Dietetics. More at www.NewMediaIcons.com

Healthy Grilling

The days are getting longer and warmer, which makes it a great time to be outside with friends and family and grill some healthy food. Find some tips below on how to use your grill for good and stick with your healthy lifestyle goals.  

1. Pick a healthy protein: Fish, skinless chicken breast, lean ground poultry, or veggie burgers are all healthier choices. Choosing these options instead of red meat usually means that you will have less saturated fat. You can wrap your protein choices in foil, construct colorful kebabs, or make savory burgers by mixing mushrooms and onions into the patties. 

2. Right-size your portions: The healthy portion size for any type of meat is about 3 ounces, or the size of a deck of cards. Even if that sounds small, just remember you can load your plate up with delicious grilled veggies and healthy side dishes.  

3. Add lots of color: Pretty much all of your favorite fruits and veggies can be grilled. You can grill them alone or include them on a kebab. The trick is to cut them into pieces that will cook evenly and quickly. You can brush healthy oils on them to prevent sticking. Some great veggies for grilling include asparagus, avocado, bell peppers, corn, eggplant, mushrooms, onions, potatoes, squash and zucchini. 

4. Choose healthier sides: Try swapping out the traditional barbeque sides like baked beans, cole slaw, macaroni salad and potato salad for a more healthy option such as a colorful bean salad, fruit salad, or leafy green salad. The more traditional sides can contain lots of saturated fat, sodium, and added sugars.  

5. Make your buns whole grain: Whole-grain buns and breads will complement your healthy dinner with added fiber, flavor, and texture. If you are watching your carbohydrate intake, you can always make your burger a lettuce wrap as well. 

Hydration

Humans lose water throughout the day when breathing, sweating, urinating and having bowel movements. In order for the body to function properly, this water needs to be replaced by drinking fluids and eating foods that contain water. 

Why is water important? Water plays an important role in every bodily function in the body. It helps flush toxins out of vital organs and carries nutrients from food to cells for energy. Water helps to keep hormones, body temperature, and the digestive process working properly. Joints, skin, and internal organs also depend on water to function properly. 

Proper Hydration. When someone is properly hydrated, their urine is clear and relatively odor-free. Dark yellow or cloudy urine is often a sign of dehydration. Another sign of dehydration is thirst. If a person drinks water only when thirsty, he or she may not be drinking enough. Additional signs of dehydration include: dry mouth, headaches, muscle cramps, fatigue, inability to concentrate, dizziness and nausea. 

How Much to Drink. How much water a person needs to drink per day depends on several factors, exercise, the environment, injury or illness, and pregnancy or breast feeding. Fluid recommendations for adults is two liters -- or a little more than eight cups -- of water daily in addition to a normal diet Food supplies roughly 20 percent to of hydration needs. 

Instances where we need to drink more water include before, during, and after exercise, exercising in hot weather, if you are ill or injured, or during pregnancy or breast feeding. Sports drinks that contain sodium and potassium (electrolytes) are generally only necessary when exercising hard for an hour or longer. Beware of the high caloric count in sports drinks. Even drinks that claim to have 10 calories per serving often have two to three servings per bottle. 

While caffeinated beverages such as coffee, tea and soda do count towards hydration, water is still the best choice as it is stimulant and calorie free. 

Ways to Increase Daily Water Intake 

• Carry a large water bottle and drink from it throughout the day. 

• Drink a full glass of water with each meal or snack. 

• Drink a full glass of water whenever taking medication. 

• Drink water before, during and after exercise. 

• Add a slice of lemon, lime or a handful of raspberries to water to add a little flavor. 

• When drinking alcohol, alternate every alcoholic beverage with a glass of sparkling water. 

• When drinking juice, fill half of the glass with juice and top it off with water. 

Jackson In Action Featured in The Business News magazine

Jackson In Action was recently highlighted in The Business News magazine, which has readership throughout west central Wisconsin. We are excited for people outside of Jackson County to learn more about the efforts our coalition is making! Thank you to everyone who supports Jackson In Action’s mission to promote healthy eating and active living in Jackson County.

READ THE ARTICLE HERE

Crispy Asparagus Salad For Harvest of the Month

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

Asparagus Ribbon Salad

VIEW THIS Asparagus Ribbon Salad SEGMENT from 2020: WEAU-TV Harvest of the Month Feature - Asparagus on June 30, 2020

Asparagus is a nutrition superstar and May is the time to celebrate this delicious vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. The program features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin.

Asparagus is rich in compounds that may help reduce the risk of diseases such as cancer and promote healthy aging. Beyond the health benefits, asparagus is delicious and versatile—it’s commonly roasted, steamed, grilled, boiled and sautéed. One of the featured recipe this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.

 Asparagus Tid Bits:

• Asparagus is related to onions, leeks and garlic.

• Most asparagus is grown in California but can be found in local markets mid-May to mid-June.

• Prepare by removing the woody ends, gently bend the end of each asparagus spear until it snaps naturally.

• For best results store upright in fridge with a damp paper towel on the ends. Cover lightly with plastic.

Asparagus Nutrition

Nutrient-dense;  high in folic acid; good source of potassium, fiber, vitamin B-6, Vitamins A, C, and thiamine. Ranked among the top fruits and vegetables for its ability to reduce the effect of cell damage and promote healthy aging. 

Featured Harvest of Month May Recipe:

CRISPY ASPARAGUS LEMONY RIBBON SALAD

View the Video

Crispy Asparagus Lemony Ribbon Salad

This  Spring favorite takes on a new twist with uncooked crispy asparagus ribbons. They're easy to make with a simple potato-peeler.  The garlic lemon parsley vinaigrette brings a burst of freshness to the crispy salad with spring radishes, feta cheese and walnuts. See the video above for action and details.

Dressing: 

• Zest of 1 lemon

• 3 tablespoons fresh lemon juice

• 1 tablespoon white vinegar

• 2 t. sugar

• 2 tablespoons olive oil

• 2 tablespoons fresh parsley chopped

• 1 clove garlic minced

• ½ teaspoon kosher salt to taste

• ¼ t. ground black pepper

Salad:

• 1 bunch fresh asparagus

• ½. c. thin sliced radishes

• ¼ c. red onion thinly sliced

• ½ cup walnuts chopped

• ½ cup feta cheese crumbles

• 1 can White Beans - Chick Peas, Cannelleni or Navy Beans, drained

Method:

• Stir together dressing ingredients.

• Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.

• Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.

• Makes 6 Servings. Nutrition information per serving (2/3 c.): 170 Calories, 13g Fat, 7g Carb., 3g Fiber, 7g Protein

More OPTIONS FOR SERVING: Top with chopped cooked eggs and/or chopped avocado; Add cooked lentils for protein.

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

More at:  www.JacksonInAction.org

Ruth Chipps, MS, RDN

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

Asparagus

Did you know that asparagus is actually a member of the lily family? This popular vegetable comes in a variety of colors like green, white and purple. It is used in recipes around the word and is extremely versatile with it found in pasta, stir-fries, side dishes, etc. This vegetable is low in calories and packed with essential vitamins. Let’s take a look at some of the benefits of asparagus!

1. Low calorie and nutrient dense. A ½ cup of asparagus contains 20 calories 2.2 grams of protein and 1.8 grams of fiber Additionally it is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C, and K.   

2. Antioxidants. Asparagus, like other green vegetables, is high in antioxidants. These have been found to have a positive impact on blood pressure and our immune system as well as have an anti-inflammatory effect.  

3. Digestive health. As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes.  

4. In season. June is generally the end of the asparagus season in Wisconsin – so get it while it’s fresh! However, you can often find asparagus year round in groceries stores. When shopping for it, look for firm stems and make sure the tops are tight and closed.

Vegetable Gardening

Vegetable gardening at home can be a great way to have easy access to healthy foods, to save money, and to get up close and personal with nature – also, gardening can provide great exercise! 

Here are some tips from Better Homes and Gardens on how to start your first vegetable garden.  

1. Start with a small space. If you’re a beginner, start small. It is better to be excited by what you produce in a small garden that to be frustrated by the time commitment a big one requires. A good starting size is 6x6 feet. Select about 5 types of vegetables to grow and plant a few of each. You’ll get lots of fresh produce and it will be easy to keep up with the chores. Growing in containers is also a good way to start – a sunny deck or balcony is all you need! 

2. Grow what you love to eat. What vegetables do you love to eat? Your answer will tell you what you should plant in your garden. Make sure to be mindful of the different varieties of certain veggies that might be more disease resistant, have improved yields, or better heat/cold tolerance.  

3. Choose the spot for your garden. No matter where you put your garden, or what you decide to plant, there are two basic requirements that your garden needs for success: water and sunlight. Most vegetables like full sun, but if your location provides partial shade, plan things that tolerate those conditions like lettuce, kale, spinach, chives, cilantro, parsley, and thyme. Root vegetables like carrots, radishes, and beets might also work if they get at least 4 hours of direct sunlight each day.  

4. Start plants in rich soil. For the best harvest, your vegetable garden needs the best soil you can give it. Rich healthy soil is something you know when you feel it. It is easy to dig and drains well. Raised garden beds are an easy option if you have poor soil. Build the beds on existing lawn and line the bottom of the frames with several layers of newspaper, then fill with soil.  

Happy gardening everyone!  

Loving Lettuce for Harvest of the Month

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

View this NBC-TV Segment from April of 2021

Garlic Parmesan Romaine Lettuce is featured on NBC-TV 13 (WEAU) with Host, Ruth Chipps, MS, RDN, CD

Garlic Parmesan Romaine Salad

Ingredients:

2 teaspoons Dijon mustard

2 tablespoons red wine vinegar

1 clove garlic, minced

3 Tbsp. extra-virgin olive oil

Kosher salt and freshly ground pepper (sprinkle)

2 hearts of romaine lettuce, chopped

3 Tbsp. shredded Parmesan

1/4 c. Tomatoes, chopped

Directions:

Whisk the mustard, vinegar and garlic in a small bowl. Whisk in the oil. Sprinkle the vinaigrette with salt and pepper. Add tomatoes and toss the lettuce with the vinaigrette. Serve immediately.

Serve as a side dish salad or a main course by adding protein such as salmon, chicken or boiled eggs.

More Harvest of the Month recipes

Healthy Eating In Spring

This beautiful weather has us all dreaming of vegetable gardens, planting flowers, and picking berries! Here are some ideas to ponder as we think about how springtime can impact our diet.  

1. Veg out in the morning. A savory breakfast gives you an opportunity to weave in a serving of veggies first thing in the morning. This can also help you to meet your daily quota of 2-3 cups. Try a veggie omelet, add spinach or peppers to your egg sandwich or burrito, throw some dark greens into a smoothie, or top your whole-wheat toast with tomatoes, cucumber and avocado!  

2. Make one additional healthy choice every day. Even a small tweak like having an extra serving of vegetables, or choosing nuts instead of chips for a snack, can significantly boost your health. Try trading soda for water, go meatless one day a week, swap white rice/pasta for a whole grain like farro, etc.  

3. Snack from the fridge. Generally, you find the less processed snacks in the refrigerator – fruits, vegetables, yogurt, hummus, cheese, etc. Things like chips, crackers, and candy typically reside in the pantry. So next time you feel a craving for a snack – start by checking the fridge. Take it a step further, and ensure that your refrigerator is stocked with easy to grab snacks like hard boiled eggs, sliced vegetables, string cheese, etc.  

4. Wait 5 minutes. If you’re tempted to grab a piece of chocolate when you walk by a co-workers desk, try telling yourself you can have it in 5 minutes. Then go do something else, drink some water, etc. Much of the time your craving will pass on its own.  

5. Savor the flavor. Ice cream and cheeseburgers aren’t the only foods that taste good! Think about perfectly ripe strawberries or freshly picked asparagus. Take some extra time to notice these flavors and enjoy those healthy foods! Generally this can leave you feeling more satisfied after finishing a meal.  

Jackson In Action Honored as 2022 Service Organization of the Year

Jackson In Action was recently honored as the 2022 Service Organization of the Year by the Black River Area Chamber of Commerce. We are humbled and honored to receive this recognition. We are thankful for everyone who supports Jackson In Action and our commitment to promoting healthy lifestyles in Jackson County.

Jackson In Action is a community coalition founded in 2011 that promotes healthy lifestyles for children, their families and the greater community. Throughout the year, they sponsor and host various events in the community including the Triple Snowshoe Challenge, Jackson County Winter Fest, the Pace and Pedal Duathlon and 5K, Fall Hike Series, Hiking For Fitness, and the Gobbler Giveback 5K. Most of their events are free to participate in! Jackson In Action also puts on the Laces to Leaders program that focuses on building self-confidence in 3rd-5th grade participants, while training for a 5K run.

Jackson In Action also focuses on healthy eating initiatives by providing education at school and community events about Harvest of the Month, which highlights a different fruit or vegetable each month. They also sponsor community nutrition challenges during the year to promote healthy eating, especially for families. Jackson In Action is a supporter of the Jackson County Farmers Market.

Jackson In Action is a designated Wisconsin Active Together Community which recognizes communities that have worked to make it easier for their residents to walk, bike and be active and have made a commitment to continue that work. A new initiative they started recently is the snowshoe checkout program. Residents can check out snowshoes for free during snowy months.

Jackson In Action is an outstanding community organization dedicated to promoting a healthy lifestyle. We are blessed to have this amazing organization in our community.

National Nutrition Month Goes Green With Sweet Spinach Smoothie

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

National Nutrition Month® is an annual campaign created 50 years ago in 1973 by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

This year's theme is "Fuel for the Future." Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs.

Sweet Green Spinach Smoothie Photos: Katie Schmidt

Spinach

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. March features Spinach. Cooking demos on WEAU-TV 13, Eau Claire, Wisconsin are reguarly scheduled.

Spinach is versatile and healthy.

Toss into soups, stews or casseroles.

Enjoy as a crisp salad

Saute with garlic and tomatoes.

Sweet Green Smoothie

Spinach Tips & Nutrition 

 Spinach is very nutrient-rich. One cup of raw spinach contains only 7 calories and very little carbohydrate. It also contains calcium, Vitamin C, Vitamin K, potassium,  vitamin A, iron and folate.

·Cooking spinach actually increases its health benefits! A half a cup of cooked spinach has three times as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics. She hosts Harvest of the Month on NBC-TV. More at www.Lahmayer.com

RECIPE: Future Fuel Green Spinach Smoothie

Healthful spinach sneaks into this smoothie….A great way to to green in the kitchen. The result is delicious!

INGREDIENTS:

• 2 ripe medium bananas, peeled

• 2 apples, peeled and core removed

• 2 cups spinach leaves

• ½ cup orange juice

• ½ cup low fat milk

• 2 Tbsp. Ground Flax Seed

• 12 ice cubes

  Directions: In a blender, place all ingredients. Blend until smooth, scraping down the sides as necessary. Drink immediately or refrigerate and consume within a day. Makes 4 servings. Per Serv.: Approx. 140 Cal., 2g Fat, 30g Carb., 5g Fiber, 3g Protein

•     MORE RECIPES: www.JacksonInAction.org/recipes

Ruth Chipps, MS, RDN is host of Harvest of the Month on NBC-TV

More tips and recipes: www.JacksonInAction.org/recipes

Wach the Recipe Video:

Splash from the past: View the Harvest of the Month Spinach Recipe Video!

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

More at:  www.JacksonInAction.org

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