Are You Putting Your Best Fork Forward?

March is just around the corner and begins the month-long celebration of National Nutrition Month.  National Nutrition Month (NNM) is an annual nutrition education campaign created by the Academy of Nutrition and Dietetics (AND). This year’s theme, Put Your Best Fork Forward, reminds us that every bite counts. At home, at work, or in restaurants, the choices you make influence your health – one bite or one forkful at a time.

Small improvements in food choices add up over time. Progress, not perfection, is what matters most.  Here are some tips from the Academy of Nutrition and Dietetics:

1. Eat meals together as a family.

2. Fill half your plate with vegetables and fruit.

3. Make at least half of your grain choices whole grain.

4. Talk positively about eating healthy food and try new foods prepared in new
      ways.

5. Work with a registered dietitian nutritionist to help you establish
     personalized nutrition goals.

For more information, including recipes and videos, visit http://www.eatright.org/resource/food/resources/national-nutrition-month/national-nutrition-month.  

The WMHS Food and Nutrition Department will be celebrating National Nutrition Month with the following special events:
1. Coloring contest for children ages 2-12 (details will be announced)
2. Lunch and Learn Cooking Demos on March 2 and March 23 at 12: 15 in the WMHS Auditoriums. To register, call Elizabeth Kauruter, RDN, LDN at  240-964-2312.
3. Pay Day Display in the WMHS cafeteria, featuring nutrition information, recipes, snack samples, and infused water
4. National Nutrition Month gift baskets  - enter to win when buying fruits and vegetables in the WMHS cafeteria
Visit the Western Maryland Health System's Facebook page to view videos about healthy eating.

Allegany College of MD and the Western Maryland Health System will be hosting a bus trip to Wegman's grocery store in Frederick, MD on April 29.  Theresa Stahl, RDN, LDN will be sharing nutrition information on the drive down and back. Registration is through Allegany College of Maryland’s Continuing Education Department at 301-784-5341.

Contact Theresa Stahl, RDN, LDN, to learn more about any of these nutrition programs, including Change to Win, nutrition and weight loss program beginning in April at 240-964-8416 or  tstahl@wmhs.com.

Dietitian Favorites Cookbook

Introducing the Free Dietitian Favorites Cookbook

Every year, the registered dietitian nutritionists of the AHEC (Area Health Education Center) West Dietetic Caucus, celebrate National Nutrition Month with a community nutrition education project. A couple years ago, we began working on a cookbook containing some of our favorite recipes to offer to our clients and the community.

I’m excited to let you know that the Dietitian Favorites Cookbook is now available to download on wmhs.com. Click here to download your free copy:  http://www.wmhs.com/files/new%20Dietician%20Cookbook%20FINAL.pdf

It is also available on the AHEC West website by clicking here: http://www.ahecwest.org/uploads/files/2017%20Dietician%20Cookbook%20FINAL.pdf

The cookbook includes almost 100 recipes, including: appetizers, salads, soups, main dishes, vegetarian dishes and desserts. It includes handy kitchen reference guides for common cooking terms, substitutions and tables of equivalents.

It includes mostly healthy recipes to be enjoyed daily and some favorites that are recommended to be enjoyed occasionally or in moderation. All of the recipes include the nutrition analysis so you can evaluate the recipes to see how they fit into your personal meal plans. Throughout the book, you’ll find nutrition tips and healthy substitutes.

Here’s a recipe contributed by Linda Sweitzer, called Greek Yogurt Dip. This flavorful, tangy dill dip gets a nutrient boost by substituting plain Greek yogurt for the usual sour cream to provide protein, calcium, vitamin D and probiotics. This dip is similar to one of my favorite sauces used in Middle Eastern and Greek dishes, tsaziki. Tsaziki includes the same ingredients as this dip, with the addition of garlic and olive oil.



Greek Yogurt Dip

Serves: 4 - ½ cup servings
Submitted by: Linda S. Sweitzer RD LDN

Ingredients:

½ cup Plain Greek yogurt
½  Cucumber, grated
1 Tbsp. Lemon Juice
1 Tbsp. Dill, chopped
2 tsp. Vidalia onion, Chopped

Directions:

1) Blend all ingredients together
2) Chill overnight
3) Serve with fresh vegetables

Nutrition analysis using fat-free yogurt: Calories 16 kcals  Total Fat 0 g   Sodium 19 mg   Carbohydrates 3.3 g Fiber 0 g Protein 1.2 g

We hope you enjoy trying the recipes in our new dietitian favorites cookbook. Please let us know your favorite recipes that you try from the book.

Upcoming Change to Win and New Change to Win Support Group

The next Change to Win session begins on Tuesday, January 10th at 12 noon or 4:30 pm or Wednesday, January 11th at 4:30 pm. This 12-week nutrition and weight loss program focuses on creating healthy habits, not on restrictions. Taught by a team including a registered dietitian nutritionist, and certified health and wellness coaches and certified personal trainers, the program uses a non-diet approach that helps participants eat well, lose weight and keep it off.  There are no special foods or pills to buy, instead, this program teaches practical skills to last a lifetime.

This approach yields great results. During 2016, 72 participants lost a collective 827 pounds! Some lost 40-75 pounds while participating in multiple sessions over the past year, and even after achieving their weight loss goals, continue to participate in order to help maintain their healthy weight. Some have lost as much as 100 pounds over the course of a couple years. And weight loss isn’t the only benefit. Many report other positive health changes including:

• Lower blood pressure
• Lower blood sugars
• Lower Hemoglobin A1C levels
• Lower total and LDL cholesterol levels
• Decreases in waist circumference
• Less knee and joint pain
• Improved energy
• Improved physical exercise skills
• Improved mood
• Decreasing or discontinuing medications, as ordered by PCPs  or specialists

All this and the cost cannot be beat! Participants pay $10 for the Real Solutions Workbook (published by The Academy of Nutrition and Dietetics) and $50 for the program.  Since we know that money is a great incentive, participants can earn $50 back by attending 9 of the 12 sessions and losing 10 pounds in 12 weeks or having a BMI below the obese range. If one loses 5 pounds in the 12 weeks, $25 is earned back. 

Some of the topics covered in the 30-45 minute sessions include nutrition basics, habits of people who have lost weight successfully and kept it off, goal setting, label reading, grocery shopping, food and exercise logs, fiber, portion control, mindful eating, dining out, exercise, emotional eating and stress management.

Change to Win Support Group

We are excited to announce the beginning of a new Change to Win Support Group to better meet the needs of participants who have already taken the Change to Win program in the past. The Change to Win Support Group will meet on Wednesdays at 3:00 pm beginning on January 11th. 

For now, we are planning an open forum discussion group, but the group will decide on the future direction.

To register for either the Change to Win program or support group, call Theresa Stahl, RDN, LDN, FAND, Outpatient Community Dietitian and Change to Win instructor, at 240-964-8416 or email tstahl@wmhs.com.

Wishing you a happy holiday season and a healthy, happy 2017!

Click here for more information on Change to Win.

Tips to Help You Resolve to Eat Well During the Hectic Holidays and into 2017

RESOLVE:

Remember to fill half of your plate with vegetables and fruit. Remember to drink water to stay hydrated.

Eat regularly. Eat mindfully. Eat well. Eat to nourish yourself, not just satisfy hunger. Exercise. 

Savor the flavor of your foods and beverages. Slow down your eating pace.

Organize your home and office to make healthy choices easy. Keep a fruit bowl on your kitchen counter or desk. Keep vegetables and fruits at eye level in your refrigerator.

Listen to your body’s hunger and fullness cues. Love foods that love you back.

Visualize yourself relaxing in your favorite place when feeling stressed. Breathe deeply.

Every day is a new opportunity to improve your health. Enjoy! 

If you’re interested in learning more about upcoming WMHS Nutrition and Health Programs, visit www.wmhs.com or http://www.wmhs.com/nutrition-services.html.

Change to Win, a 12-week nutrition and non-diet weight loss class begins January 10 or 11. Find out more here: http://www.wmhs.com/change-to-win-starts-Jan-1.html.

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

Happy and healthy holidays to all!

Celebrating Real Food

Did you know that fewer than 1 in 10 Americans over the age of 12 consume the recommended levels of total fruits and vegetables? Since 1980, the percentage of American children aged 6-19 who are obese has tripled, while the percentage of adults who are obese has doubled and the estimated annual medical cost for obesity is about $150 billion dollars. These are some of the eye-opening statistics noted by the Food Day Campaign.

Food Day, October 24, is a nationwide celebration to inspire Americans to choose healthy and sustainably produced food and is a grass-roots campaign for better food policies. It aims to help people Eat Real, which means cutting back on sugar drinks and processed foods in favor of vegetables, fruits, whole grains and sustainably raised protein. To Eat Real:

1. Take advantage of local farmers markets and winter markets for fresh, local produce and sustainably raised protein.
2. Buy produce in season, which saves money and boosts flavor, but during winter months, canned, frozen and dried fruits and vegetables are great options. Choose those with no added sugar or salt.
3. Choose nutrient-dense vegetables, fruits, whole grains and protein foods for snacks instead of calorie-dense traditional snack foods such as chips and cookies.

WMHS and our community will celebrate Food Day with an Apple Crunch celebration in our cafeteria.

Apples are nutrition powerhouses. The old adage, “An apple a day, keeps the doctor away,” was written for a reason. Research links eating apples with reduction of complications or prevention of various diseases, including Alzheimer’s, asthma, cancer, heart disease and type II diabetes. The fiber in apples helps to control blood sugar levels and lowers cholesterol levels. Apples are low in calories and high in fiber.  One medium apple contains only about 80 calories and 5 grams of fiber.  

This season, try making your own apple chips. Preheat oven to 200-225 degrees F. Slice apples very thinly (mandolin works well, but not mandatory) and place in a single layer on baking sheets lined with parchment paper or silpat. Sprinkle with cinnamon. Bake for 1 hour, flip over and bake for another hour. Turn off oven and let cool in oven. Cooking times may vary depending on oven, so watch carefully towards the end.

For more nutrition information, contact Theresa Stahl, RDN, LDN, WMHS Outpatient Community Dietitian at tstahl@wmhs.com or 240-964-8416.
For more information about Food Day, including ideas about how to celebrate at your organization, recipes, and a healthy Halloween kit, visit www.foodday.org.

Easy, Smart Snacks to Satisfy After-School Hunger

When your hungry student comes home after school ready to devour the kitchen, be prepared with healthy snacks.  Snacks are an important part of the day to help kids get needed nutrients to grow and maintain a healthy weight and taking time to sit down and snack together provides a wonderful time to discuss the day.  

Most kids don’t eat enough veggies and fruit, so take advantage of after-school hunger and have cut up fruit and veggies in clear dishes or baggies at eye level in the ‘fridge. You will be surprised how quickly these are selected when ready to eat in grab and go containers.

Combine high fiber foods with protein rich foods for satisfying snacks. Here are some simple, quick ideas:

• Raw veggies and hummus
• Cottage cheese and fruit
• Easy pizzas, made from English muffin or pita topped with pizza or tomato
           sauce, mozzarella cheese and mushrooms, onions and peppers
• Low-sugar, high-fiber cereal with milk
• Homemade trail mix made with cereal, nuts, and dried fruit, such as  
           Cheerios or whole grain Chex, peanuts and raisins or dried cranberries
• Fresh fruit with Greek yogurt
• Apples with peanut or almond butter
• Fresh fruit smoothies made with 1 cup frozen fruit, ½ cup Greek yogurt
           and ½ cup milk of your choice

Try this juicy watermelon cooler for a refreshing, nutritious and delicious treat! Serve with easy pizzas or nut butter on whole grain toast.

Watermelon Cooler

1 cup crushed ice
1 cup seedless watermelon cubes
2 tablespoons fresh lime juice

Blend all ingredients in blender.  Pour into 2 cups and garnish with a fresh squeezed lime wedge.

Visit www.choosemyplate.gov for more healthy nutrition ideas and recipes. Or for eating tips for kids and teens, visit www.kidseatright.org.  Designed to help parents meet nutrition needs, shop smart, cook and eat healthfully, the Kids Eat Right website provides parents with practical tips, articles, videos and recipes from registered dietitians.  

Another great website for families is www.mealmakeovermoms.com.  Registered dietitians Liz Weiss and Janice Newell Bissex, the meal makeover moms, share lots of great nutrition tips, recipes and videos.  And check out their fantastic book, No Whine with Dinner.

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

Greens Cuisine

Greens, such as spinach, collards, kale, arugula, Swiss chard, mustard and turnip greens and even wild greens such as dandelion greens and purslane, are nutrition powerhouses. They are showing up everywhere. Even dandelion greens can be found in upscale supermarkets, farmers markets, and restaurants. Greens are high in vitamins A, B, C and K, minerals, such as calcium, iron, potassium and magnesium, as well as fiber and disease-fighting carotenoids such as lutein, zeaxanthin and beta-carotene.

Dan Buettner, National Geographic fellow, Blue Zones researcher and author, states in his book, The Blue Zones Solution, that eating a cup of greens daily seemed to be one of the keys to a longer life in Ikaria, Greece. The Blue Zones are longevity hotspots around the globe, where people live the longest and healthiest lives. They include: Ikaria, Greece; Sardinia, Italy; Okinawa, Japan; Loma Linda, California; and Nicoya Peninsula, Costa Rica.

Promoting longevity foods, the WMHS cafeteria includes greens on the menu daily. Kale has been added to the salad bar, along with the usual leafy green lettuces and spinach blends. Collards, kale and spinach are regulars in the “home zone” hot food area. And soups containing greens are also served, including Italian wedding soup.

Add greens to your meals for better health. Here are a couple simple, delicious recipes that my family and I enjoy.

Kale Chips

With about 160 calories in 15 potato chips, kale chips make a great substitution with only about 50 calories per cup.

To make kale chips, preheat oven to 350 degrees F. Tear the kale leaves off of their stalk and tear into chip size pieces. Wash and spin dry in a salad spinner or dry with a towel. In a large bowl, add kale, 1-2 teaspoons of olive oil, salt-free herb seasoning and/or fresh minced garlic. Using your hands, coat each leaf. Line a cookie sheet with parchment paper or foil and spread kale pieces in a single layer and bake for 10-15 minutes until edges are light brown and toasty. Watch carefully at the end, as they go from lightly brown to too brown very quickly. Add a sprinkle of sea salt, if desired, after taking out of oven.

Green Machine Smoothie

·       1 cup fresh baby spinach leaves
·       1 1/2 cups chopped fresh honeydew
·       1/3 cup nonfat vanilla Greek yogurt
Blend and serve. About 160 calories. Source: CookingLight.com

For more information about WMHS nutrition programs, call WMHS Outpatient Community Dietitian Theresa Stahl, RDN, LDN, at 240-964-8416 or email tstahl@wmhs.com.