From Our Family to Yours: Dietitians Share Tips to a Healthier Thanksgiving

Thanksgiving does not have to be a disaster for your health. From the vast array of delectable food and desserts to the huge amount of food so often available, it can be difficult to remember healthy eating habits. However, you can enjoy the food of the holiday and still stay on track by employing some tips from our registered dietitians.

The Other Face of Hunger: A Closer Look at the Impact Illness has on the District’s Hungry

More often than not, when people think about food insecurity they assume that it is a result of an individual’s financial situation. This September, the USDA reported that an estimated 14.5 percent of American households were food insecure for at least some time during 2012. This means that 17.6 million American households lacked access to enough food for an active, healthy life for all household members.

Food & Friends will deliver more than 1 million meals this
year to children and adults living with critical illnesses.

While socio-economic status contributes greatly to the issue of food insecurity, there is another face of hunger contributing to the alarming statistics—individuals who, as result of an existing medical condition, are unable to access the food they need. 

At Food & Friends, we know that food security, including specialized nutrition, is a key component in battling illness and managing the side effects of medications and harsh treatments. As a city that leads the country in AIDS cases per capita and also has one of the highest cancer mortality rates in the country, it is crucial for those living with critical illness to have access to healthy food options. Even more alarming is the American Cancer Society’s assessment that approximately one-third of cancer deaths each year are related to factors such as poor nutrition and physical activity, and are possibly preventable.

To compound the health challenges that many face, full-service grocery stores are spread unevenly across the District and many Washingtonians live in "food deserts" with limited access to fresh produce and other nutritious staples. For those who are critically ill, it can be nearly impossible to obtain these resources making home-delivered service the only option. Food & Friends is the only organization in the region offering this service and is committed to providing hunger relief by eliminating complicated meal planning, exhaustive preparation and expense as a worry for clients.

To illuminate the need we face—over the past ten years, the demand for our services has grown by more than 45%. While 70% of our clients are living below the poverty line, it is important to note that regardless of their financial situation, 100% of our clients are served as a result of their illness and its impact on their health and access to nutritious meals.

Take, for example, Mary, who suffers from breast cancer and obesity. These illnesses make it very difficult for her to go grocery shopping and prepare her own meals. Because of her medical condition, it was determined that she would benefit from being on a diabetic meal plan. Simply put, the diabetic meal plan works to keep blood sugar levels under control, thus reducing the risk for heart disease and stroke. This meal plan is one of 11 that give clients access to the specialized nutrition needed to manage illness while easing the burden of daily living complicated by serious illness.

Approximately 30% of our clients receive the diabetic or heart-healthy meal plans. These meals, created by our chefs and registered dietitians, seek to provide tasty, healthy food that will improve client health outcomes: 

Diabetic Meal Plan: The diabetic meal plan focuses primarily on whole grains, which are known to help reduce the impact excessive consumption of refined sugars can have on the body. It also focuses on fruits and vegetables that are high in fiber, antioxidants, vitamins and minerals. Clients also receive nutrition education from registered dietitians on how to manage their diabetes, such as healthy snacking and the importance of portion control.

Heart-Healthy Meal Plan: This meal plan limits saturated fat, trans fat and cholesterol by eliminating beef, pork, veal and cheeses in all meals. Limited desserts are also a focal point as well as packing in as many fruits and vegetables as possible.

Thanks to a $100,000 grant from the Walmart Foundation, 185,000 of these diabetic and heart-healthy meals are making their way into the homes of over 400 of our clients. While many people know the retail giant for their support of hunger relief, what many people do not know about is their commitment to providing healthier food that can help families live healthier lives. As a result of their support for our nutrition-based meals we have been able to make a significant impact in the community for more than 25 years. And, with continued support from organizations like these, we will able to ensure that healthy, nutritious meals make their way into the homes of all of our neighbors who need them most.

Craig Shniderman has led Food & Friends as the Executive Director since April 1995. He is a native of the Washington area and has lived and worked in Greater Washington for almost his entire career.











Janell Walker, RD, LDN, Assistant Director of Program Services is a registered dietitian and has been with Food & Friends for more than 4 years. She is a graduate of University of Maryland, College Park and a native of the DC metropolitan area. Janell enjoys cooking, dancing and educating people about the importance of food and nutrition. Learn more about Food & Friends' nutrition services.

Keep Your Heart Healthy this Valentine's Day

February is National Heart Month, and Valentine’s Day is a great time to start taking steps to be heart healthy. Regardless of your age, keeping your heart healthy is important for good overall health.

In the United States, cardiovascular disease is the leading cause of death and one in every three deaths is caused by heart attack or stroke. Instead of celebrating this Valentine’s Day with sweets and chocolates, you and your valentine can promote heart health by getting at least 30 minutes of physical activity, eating a diet rich in fruits and vegetables and low in trans-fat and sodium, and by knowing your ABCS:

• Ask your doctor if you should take an Aspirin every day 
• Find out if you have high Blood pressure or Cholesterol, if so get treated 
• If you Smoke, get help to quit 

To get you started, try this Sweet Potato & Black Bean Chili for your romantic Valentine’s dinner, we guarantee you and your sweetie will love it!

Serves: 4 

Ingredients:

1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chiles
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro

Directions

1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion begins to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.

2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

Information adopted from CDC: http://www.cdc.gov/features/heartmonth/

 

Janell Walker, RD, LDN, Nutrition Services Manager

Janell is a registered dietitian and has been with Food & Friends for 3 years. She is a graduate of University of Maryland, College Park and a native of the DC metropolitan area. Janell enjoys cooking, dancing and educating people about the importance of food and nutrition. Learn more about Food & Friends' nutrition services.

Back to School Lunchbox Makeover

September means everyone is back to school and work! It is also the perfect time to update your lunchbox with healthy choices for you and your family.

There are numerous benefits to packing your lunch; you’ll save money, time and excess calories from processed foods. Lunch is an important way to refuel your energy for the remainder of the day, so let the makeover begin!

First, let’s talk about beverages. Beverages hydrate and aid in absorption of vitamins and minerals. However, all beverages are not created equal. Choose water or low-fat milk over soda, juices and sweet teas which can be packed with a ton of sugar and extra calories. If you don’t like water, try seltzer or sparkling water for that tickle of carbonation. You can also add fresh fruit like berries, lemons or limes to plain water for an added treat.

When it comes to the main dish, loading up on veggies is key. Add fresh spinach, peppers, onions, tomatoes and cucumbers to spice up traditional sandwiches. If sandwiches aren’t your cup of tea, create a large salad with fresh vegetables and toppings like sliced almonds, shredded chicken, walnuts or chickpeas for added protein. Salads aren’t just for veggies; get creative by adding strawberries, oranges or apple slices.

We know every great lunch has to have a great snack, so make yours healthy and delicious. Healthy snacking is a great way to give yourself a boost of energy between meals and research has found it to be helpful in maintaining a healthy weight. Try sliced apples or bananas with peanut butter, trail mix, granola bars, or bean dip and vegetables.

What’s in the lunchbox isn’t the only important element of a healthy lunch. Keep your lunch from spoiling by packing it in an insulated bag and storing it in the refrigerator. If you don’t have access to a refrigerator, pack a small ice pack to keep your food safe and fresh. Lastly, don’t forget to clean your lunchbox regularly with hot soap and water to keep the germs at bay.

Ready to makeover your lunch? Start with this Apple and Spiced Pumpkin Dip – Yum!

 

Janell Walker, RD, LDN, Nutrition Services Manager

Janell is a registered dietitian and has been with Food & Friends for 3 years. She is a graduate of University of Maryland, College Park and a native of the DC metropolitan area. Janell enjoys cooking, dancing and educating people about the importance of food and nutrition. Learn more about Food & Friends' nutrition services.