Useful Information for Better Health from the Western Maryland Health System

Thursday, June 30, 2016

Join Us for Exciting Upcoming Programs & Events

Summer fun is here! I hope you’re getting outside and enjoying the great outdoors in our beautiful mountains. Please join us for the following fun, exciting upcoming programs and events.


Food for Thought Book Club 
Have you ever wondered what people who live to be 100 years or longer eat? Beginning Tuesday July 12th and continuing on Tuesdays at noon or 4:30 p.m. through August 16th, the WMHS Food for Thought Book Club will be reading the Blue Zones Solution: Eating and Living Like the World’s Healthiest People by Dan Buettner. For more information or to register, contact WMHS Outpatient Community Dietitian, Theresa Stahl, RDN, LDN at tstahl@wmhs.com or 240-964-8416.



Food Demo at WMHS Farmers’ Market Grand Opening
Purchase fresh local produce at the WMHS Farmers’ Market every Wednesday, beginning July 6th, from 2:00-5:00 p.m. in the parking garage across from the Medical Arts Center entrance. The market is open to all employees, friends, family and the community!
Celebrate the grand opening from 2:30-4:00 p.m. on July 6th with live entertainment featuring Pan Jammin’ steel drum band and a cooking demo by WMHS Registered Dietitians.
http://www.wmhs.com/Farmers-Market-at-WMHS-Opens-July-6.html



Win Prizes with the Summer Fitness Fun Challenge
How would you like to win a FitBit Charge or fitness package courtesy of Life Fitness Management or other fun prizes? It’s simple. Between June 20 and August 20th, take a photo during your summer fun fitness activity and post it to one of the following social media sites (or email) along with the hashtag #makewalkingeasy.
Facebook: Make Healthy Choices Easy
Twitter or Instagram: @makehealthyeasy
Email: jmthomas@wmhs.com
Prizes will be awarded by random drawing at the end of the challenge. No registration is required. Just take a photo and post or email and you’re entered to win. For more information, contact WMHS Community Health & Wellness at 240-964-8417. http://www.wmhs.com/Summer-Fun-Challenge-2016.html


Change to Win Nutrition Program Helps You Lose Weight & Unhealthy Habits
Change to Win is a fun, 12-week non-diet nutrition and lifestyle program designed to help you stay healthy and feel well, lose weight if needed, and manage or help to decrease your risk for developing type 2 diabetes, hypertension, high cholesterol and heart disease.
The next session begins on either Tuesday, August 30th at noon or 4:30 p.m. or Wednesday, August 31st at 4:30. For more information or to register, contact instructor Theresa Stahl, RDN, LDN, WMHS Outpatient Community Dietitian at tstahl@wmhs.com.


Hope you have a healthy, fun summer! Hope to see you at any of our events and programs. Feel free to call or email Theresa, information above, with any questions.

Tuesday, May 31, 2016

Longevity Foods - Eat Well and Live Longer



What do people who live to be 100 years old eat, and what can we learn from them to improve the quality of our lives? This has become a hot topic and researchers are answering this important question.

Some findings of longevity researchers, including Dan Buettner, National Geographic researcher and author of The Blue Zones Solution: Eating and Living Like the World’s Healthiest People and SeAnne Safaii-Waite, PhD, RDN, of the University of Idaho and Nutrition and Wellness Associates, LLC, and Sue Linga, RDN, LD,  highlight the top foods associated with long  and healthy lives.

I had the pleasure of hearing Dan Buettner speak about his Blue Zones research several years ago and this fall I attended a conference sponsored by our local Institute on Medicine and Religion about Blue Zones living, with members of the Blue Zones team sharing about how they are putting the research into practice. Last week, I had the pleasure of hearing SeAnne Safaii and Sue Linga report on their research into the diets of centenarians around the world.

Some of the foods related with longevity include:

·      Fresh vegetables, such as greens, squash and potatoes
·      Beans, such as garbanzo beans, black-eyed peas, fava beans and lentils
·      Soy milk and tofu
·      Goat’s milk cheese, such as feta
·      Garlic, lemons, sage and marjoram
·      Nuts, including almonds
·      Tea
·      Brown rice and oatmeal
·      Fermented foods, including yogurt, sauerkraut, Miso, kefir, sour dough and pickled
·      Fish

Make these foods part of your healthy meals. Other healthy habits of centenarians include daily movement, eating meals together and eating until satisfied not full.

This summer, July 12 – August 16, the WMHS Food for Thought Book Club will be reading the Blue Zones Solution: Eating and Living Like the World’s Healthiest People by Dan Buettner. For more information, contact WMHS Outpatient Community Dietitian, Theresa Stahl, RDN, LDN, FAND at tstahl@wmhs.com or 240-964-8416.



Friday, April 29, 2016

It's Gardening Time!


April showers bring May flowers and fruits and vegetables, such as asparagus, onions and lettuce. Just around the corner, May is National Physical Fitness Month.   Did you know that gardening is a great form of exercise with healthy dividends?

Gardening provides aerobic, muscle-strengthening and stretching physical activity. Digging, raking, lifting, and squatting all burn calories and depending on the distance covered, gardening can add significant steps to your day. Although the number of calories burned varies depending on your age, gender, weight, metabolism, and intensity, an hour in the garden can burn between 200-400 calories.
Building on last year's success of the Williams Street Community Garden, WMHS will help support additional community gardens this year.

To help you with your home garden, University of Maryland Extension is teaching gardening classes at WMHS during May and June, including:

Strawberries for the Home Garden on May 17 from 6 – 7 pm in WMHS auditorium rooms 5 and 6
Know your Garden Friends and Foes on May 31 from 6-7 pm in WMHS auditorium rooms 5 and 6
Raspberries for the Home Garden on June 14 from 6-7 pm in WMHS auditorium rooms 1 and 2.

To register, contact the University of MD Extension at 301-724-3320.

Even if you don’t plant your own garden, you can still enjoy the fresh flavors of local produce. WMHS will again host a farmers market on the ground level of the parking garage every Wednesday beginning on July 6th. And beginning at the end of May or beginning of June, farmers markets will be held in downtown Cumberland on Thursdays, at the Canal Place/Train Station in Cumberland on Saturdays, at the mall in LaVale on Tuesdays and at City Place in Frostburg on Fridays.

For more information, contact Theresa Stahl, RDN, LDN, WMHS Outpatient Community Dietitian at tstahl@wmhs.com or 240-964-8416.

Monday, March 14, 2016

National Nutrition Month



March is National Nutrition Month and this year the Academy of Nutrition and Dietetics encourages everyone to "Savor the Flavor of Eating Right.”

Too often, people mindlessly eat and don’t really taste the flavors of their food. Slowing down and appreciating all the flavors of food and beverages helps prevent overeating and increases the pleasure of eating.

Today, less time is spent purchasing, preparing, eating and enjoying food. How is all this fast-paced eating affecting us? Unfortunately, research shows that people who eat quickly are more likely to be overweight than those who eat slowly. It takes about 20 minutes for the brain to get the signal of what has been eaten. Eating slowly allows one to feel full while eating fewer calories. If you’re feeling stuffed after a meal, you’ve eaten more than your body actually needs, which may lead to weight gain.

Eating slowly helps you fully enjoy each bite, sensing flavors and textures and increasing satisfaction.  When you eat, focus on eating instead of multi-tasking. Chew foods thoroughly and put utensils down in-between bites. Savor the flavor of healthy eating and enjoy your meals more for better health.

Visit the WMHS cafeteria during March for free nutrition information, tastings and giveaways from WMHS registered dietitian nutritionists. Buy fruits and veggies in the cafeteria during March and enter to win healthy gift baskets at the cash registers.

Join WMHS Dietitians on March 31 for a fun-filled food demo that will feature basic recipes with less than 10 ingredients that you can duplicate at home. The demo will be held in WMHS auditoriums 5 & 6 showcase a simple and healthy breakfast and dinner. There will be taste samples for all who attend. Seating is limited, so registration is required. Two sessions are available to choose from: 11:45-12:15 OR 12:30-1:00 pm. For more information or to register, call Jen Thomas in Wellness at 240-964-8417 or email jmthomas@wmhs.com.  See brochure here: https://www.wmhs.com/employees/news.php?ID=165


For more nutrition information, visit The Academy of Nutrition and Dietetics’ two websites, www.eatright.org or www.kidseatright.org, which include practical articles, recipes, videos and educational resources that promote good nutrition and an overall healthy lifestyle. For interactive National Nutrition Month games, visit www.nationalnutritionmonth.org/nnm/games.

Friday, February 12, 2016

Go Meatless, For Your Heart

“One day a week, cut out meat” is the motto of the non-profit organization called Meatless Monday. February is American Heart Month and a diet rich in fruits and vegetables is an important part of heart-healthy eating. If you aren’t already eating meatless on Mondays, here are a few reasons why you should start:

To reduce heart disease
To meet your daily fruit and vegetable goal
To reduce water, energy, and CO2 consumption
To try new recipes and foods

Avocados, Brussels sprouts, onions, kale, carrots, bananas, citrus fruits, pears and beets are all in season, so keep these in mind when planning your Meatless Monday meals!

Every month, WMHS offers free Heart Healthy Nutrition classes. The next one will be on February 16 at 1:00 pm.  For more information, contact Joni Brode, RDN, LDN at 240-964-8677 or to register, contact WMHS Food and Nutrition at 240-964-2303.


Try out this veggie-filled recipe from cookinglight.com this month:
Peppered White Bean, Kale, and Egg Stack
Yield: Serves 4 (serving size: 1/3 cup bean mixture, 2/3 cup kale, 3 tablespoons salsa, and 1 egg)
Ingredients
1 (14.5-ounce) can unsalted Great Northern beans, rinsed and drained
1/2 cup water
1/2 teaspoon grated lemon rind
3/8 teaspoon black pepper, divided
1 ounce vegetarian Parmesan cheese, grated (about 1/4 cup)
  • 2 teaspoons olive oil, divided
  • 5 cups chopped kale
  • 1/2 teaspoon kosher salt, divided
  • 2 tablespoons white vinegar
  • 4 large eggs
  • 1/4 cup chopped onion
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon minced fresh cilantro
  • 1 teaspoon minced fresh flat-leaf parsley
  • 1 plum tomato, seeded and finely chopped
  • 1 garlic clove, minced
Preparation
1. Combine beans and 1/2 cup water in a saucepan; bring to a boil. Cook 4 minutes; remove from heat. Stir in rind, 1/8 teaspoon pepper, and cheese; coarsely mash.
2. Heat a Dutch oven over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add kale and 1/4 teaspoon salt. Cook 3 minutes or until kale wilts, stirring frequently. Remove kale from pan; keep warm.
3. Wipe Dutch oven clean with a paper towel; return pan to medium-high heat. Add water to pan, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup. Gently pour eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs using a slotted spoon; place on a paper towel-lined plate.
4. Combine remaining 1 teaspoon oil, remaining 1/4 teaspoon pepper, remaining 1/4 teaspoon salt, onion, and remaining ingredients in a medium bowl. Divide bean mixture evenly among 4 plates. Top evenly with kale, eggs, and tomato mixture.
Nutritional Information: Amount per serving- Calories 264, Fat 10.5 g, Protein 16 g, Carbohydrate 28 g, Fiber 9 g, Sodium 493 mg 
For additional information about American Heart Month, visit www.heart.org. For additional nutrition information, contact Theresa Stahl, RDN, LDN, FAND, WMHS Outpatient Community Dietitian at tstahl@wmhs.com or 240-964-8416.


Article contributed by Ruth Chisholm, WMHS Dietetic Intern.

Monday, December 14, 2015

Free Smoothie Bowl Coloring Cookbooks

Registered dietitian nutritionists Liz Weiss and Janice Newell Bissex, otherwise known as the Meal Makeover Moms, have created a first-of-its-kind coloring cookbook and they are giving it away as a free download online at this link: http://mealmakeovermoms.com/kitchen/2015/12/02/smoothie-bowl-coloring-cookbook/



The Smoothie Bowl Coloring Cookbook provides recipes for nutrient-rich smoothie bowls and calming mandala (meaning circle) designs that integrate playful food images. Smoothie bowls are thicker than a drinkable smoothie and are meant to be eaten with a spoon with a variety of toppings, such as fruit, nuts, whole grain cereal and more. They make a great breakfast or snack.

Winners of the 2015 Media Excellence Award from the Academy of Nutrition and Dietetics, Liz and Janice offer nutrition information, healthy recipes, cooking videos, podcasts and their popular cookbooks at their award-winning website www.mealmakeovermoms.com. I highly recommend you spend some time there and visit frequently for inspiration and practical nutrition advice on bringing good nutrition to your table.

For more nutrition information or to find out about local nutrition programs, contact Theresa Stahl, RDN, LDN, WMHS outpatient community dietitian at tstahl@wmhs.com or 240-964-8416.

Tuesday, November 24, 2015

Give Thanks – Stress Less


Thanksgiving Day reminds us to give thanks. Have you heard the quote, “It’s not the happy people who are thankful, it is the thankful people who are happy?” That’s powerful to ponder.

In her book, Attitudes of Gratitude, M.J. Ryan shares how gratitude can improve our lives. She shares research that indicates people who practice gratitude on a daily basis are happier, healthier, and more effective in the world. Benefits include reduced stress, reduced depression, improved optimism and immune function, improved sleep, and improved heart rhythms.

This year, why not make gratitude a daily practice for better health? Start a gratitude journal and include a few items at the beginning and end of each day. There are many beautiful journals available and they make great Christmas presents.

As reported in the Journal of the American Medical Association in 2013, 60-80% of primary care doctor visits are related to stress, yet only 3% of patients receive stress management help. During this holiday season, many turn to food to manage stress. With the availability of extra sweets and rich food, this leads to undesired weight gain.

Join us on December 1st at the WMHS auditorium from 5:30-7:00 pm, for a program entitled “Say Good-bye to Stress Eating.” Presented by therapist, Sara Evans, LPC, NCC, NCGC1 and Outpatient Community Dietitian, Theresa Stahl, RDN, LDN, this practical session will identify trigger points of stress, identify the relationship between nutrition and stress, and help participants gain a perspective on stress eating to see the bigger picture and exchange negative habits for positive ones. For more information, call Theresa Stahl at 240-964-8416 or email at tstahl@wmhs.com.

Hope you have a happy and healthy Thanksgiving and hope to see you on Tuesday, December 1st.