31 Days of Healthy Living: Week 5

Congratulations, you made it to the LAST WEEK of National Nutrition Month®.

We hope you've found these tips and ideas helpful and that you've been able to create healthy habits that will not only last for the rest of the month but for years to come.

MONDAY, MARCH 25, 2013
Meat Free Monday 
Get creative in the kitchen tonight and make a tasty vegetarian meal. Try cooking up vegetarian chili or lasagna, be adventurous with a veggie burger or soy hot dog, or make a tofu stir-fry with fresh or frozen vegetables.

TUESDAY, MARCH 26, 2013
Catch some Zzzz’s 
Research shows that people who get the least amount of sleep tend to gain weight faster and are more likely to become obese than those sleeping more. Along with reducing the chance of weight gain, sleep will keep you sharp and feeling ready to go throughout the day!

WEDNESDAY, MARCH 27, 2013
Be Heart Healthy 
Follow a heart healthy diet to reduce your risk of heart disease by reducing sodium, balancing your calories with physical activity, and eating fruits, vegetables, whole grains, seafood, and low-fat or fat-free dairy products.

THURSDAY, MARCH 28, 2013
Don’t Fall for the Fads 
Keep an eye out for fad diets and diets promising results that are too good to be true. Rapid weight loss, cutting out entire food groups and rigid menus are all unrealistic and short-lived.

FRIDAY, MARCH 29, 2013
Shave 100 Calories A Day 
Achieve and maintain a healthy weight by making small changes that can cut calories. Use fat-free creamer in your coffee, trim fat from meat and poultry, try sorbet or frozen fruit instead of ice cream, and dip veggies in salsa instead of chips. Small lifestyle changes can make the biggest difference in the end!

SATURDAY, MARCH 30, 2013
Fill Your Plate With Flavor, Not Salt 
Reduce your sodium intake by flavoring foods with herbs and spices, using lemon or vinegar for sauces, soups and salads.

SUNDAY, MARCH 31, 2013
Give yourself a pat on the back!
This month has been full of new ideas and challenges to help you adopt a healthy lifestyle. Keep up the great work!

31 Days of Healthy Living: Week 4

Only two weeks left of our 31 Days of Healthy Living. Enjoy these tips and let us know how you’re doing.

MONDAY, MARCH 18TH

Be a Smart Snacker

Eating snacks can be part of a balanced diet by helping you get all the nutrients you need, controlling hunger, and preventing overeating. Keep healthy snacks like trail mix, yogurt, and fruit on hand so you will not be tempted to snack on unhealthy foods during the day.

TUESDAY, MARCH 19TH

Keep Portions In Mind

Avoid overeating by being aware of portion sizes. Try using smaller dishware, measure out portions instead of eating directly out of packages, and be aware of your hunger level before helping yourself to a second serving. These simple changes will help you save calories and stay on track.

WEDNESDAY, MARCH 20TH

Save Time by Planning

Prepare meals during the weekend for the entire week so that you can eat healthy even when you are short on time. Make casseroles, cut up vegetables in advance, pre-cook rice and pasta, or make a healthy soup. Since all your meals will already be prepared, all you have to do is warm them and enjoy!

THURSDAY, MARCH 21ST

Rethink Your Drinks

Added sugars in soft drinks, energy drinks, and sport drinks can contribute to weight gain by making us consume excess calories throughout the day. Make healthier drink choices by switching to water or low-fat milk, drinking 100% juice instead of sugary fruit drinks, or sipping on flavored seltzer water instead of carbonated beverages.

FRIDAY, MARCH 22ND

Eat Right Before Exercise

Eating proper foods before working out can give you the energy you need so you don’t feel burned out. Eat a meal 3-4 hours beforehand that is high in carbohydrates and contains some protein, fat, and fiber. Closer to your workout, have a small snack like fruit or nuts to get you ready to go!

SATURDAY, MARCH 23RD

All About Satisfaction

It takes about 20 minutes for our bodies to realize we are full. Instead of eating until you are full, eat until you are satisfied. This will help to prevent overeating and reduce caloric intake. Remember to eat slowly, keep your hunger level in mind, and don’t feel like you have to clean your plate!

SUNDAY, MARCH 24TH

Eat Something Blue

A diet rich in blue and purple foods can have anti-aging benefits, help prevent urinary tract problems, and reduce your risk of cancer. Blackberries, blueberries, eggplants, and plums are a few good options you should throw into your cart next time you’re at the store!

31 Days of Healthy Living: Week 3

Can you believe it is already the third week of March?

Here’s another week of great tips for National Nutrition Month^®. Are you following along?

MONDAY, MARCH 11TH

Get In Your Antioxidants

Antioxidants are vitamins, minerals, and other nutrients that are found in fruits, vegetables, whole grains, and nuts. They protect our bodies from damage and keep our immune system strong.

TUESDAY, MARCH 12TH

Make March Your Month to Move!

Adults need at least 30 minutes of physical activity 5 days a week. Get movement in at work by taking the stairs, walking during your lunch break, doing chair exercises at your desk, or taking a stroll around the office.

WEDNESDAY, MARCH 13TH
Start Your Day Off Right With Breakfast.

Eating breakfast can help prevent overeating later in the day, gives you brain power, and can help you get many of the nutrients you need on a daily basis. Choose healthy options like oatmeal, low-fat yogurt, high-fiber cereal, fruit, or eggs to get your day started the right way!

THURSDAY, MARCH 14TH
Drink Water to Lose Weight.

Studies show that drinking water before a meal can help you feel fuller and reduce caloric intake by about 75 calories per meal, which over a year can add up to 14 pounds.

FRIDAY, MARCH 15TH
What is this BMI business?

Your Body Mass Index is a formula used to correlate your weight to your height. It’s a tool used to identify the risks with being under or over weight, and can help you understand what your healthy weight should be. BMI calculators can be found online, so find out what yours is today!

SATURDAY, MARCH 16TH

Keep Food Safety in Mind.

Food safety is extremely important. Take precautions to prevent foodborne illness while preparing meals by washing your hands frequently, keeping raw meats separate from other ready-to-eat foods, cooking foods to the correct temperatures, and refrigerating foods promptly.

SUNDAY, MARCH 17TH
Go Green Today!

In honor of St. Patty’s Day, eat green foods such as spinach, broccoli, collard greens, kiwis, and limes. These are high in fiber, rich in nutrients like Vitamin C, Vitamin K, folate, potassium, and magnesium, and can help reduce your risk of cancer and heart disease.

31 Days of Healthy Living: Week 2

As promised, we’ll be providing you with healthy living tips all month long for National Nutrition Month^®.

Stay connected with us this month on Facebook and Twitter for access to quizzes, videos, games, tips, prizes, recipes and more!

MONDAY, MARCH 4TH
Reuse, Reuse, Reuse.
Reusable grocery totes are a great way to be earth friendly, but these bags can harbor bacteria that can lead to food poisoning. Wash reusable bags frequently and keep meat, poultry, and fish in separate totes away from produce and ready to eat foods.

TUESDAY, MARCH 5TH
Reduce Empty Calories.
Set a goal to reduce empty calorie foods, which are foods and beverages that are high in fat and/or sugar and provide few nutrients. Try to make healthier, nutrient dense choices when eating meals and snacks!

WEDNESDAY, MARCH 6TH
Got Milk?
Milk is an excellent source of calcium, which is important for building strong and healthy bones. Adults need 3 servings of dairy a day. Choose low-fat or fat-free options, and incorporate other dairy products to get your recommended daily amount!

THURSDAY, MARCH 7TH
Bake Healthy.
Baked goods can be delicious and good for you if you make healthy substitutions. Try substituting Greek yogurt for oil or butter, use applesauce instead of sugar, switch from white flour to wheat, and use tofu or bananas instead of eggs.

FRIDAY, MARCH 8TH
Go Fiber!!
Fiber can help keep us full, and studies show that people who eat high fiber diets weigh less than those who do not. Other health benefits of fiber include reducing bad cholesterol, controlling blood sugar, and keeping your bowel healthy.

SATURDAY, MARCH 9TH
Eat Out the Healthy Way!
Make healthier choices when dining out by looking at restaurant menus in advance, choosing items that are grilled, baked, or steamed, asking questions if you are unsure about what a menu item contains.

SUNDAY, MARCH 10TH
Eat Right On A Budget.
Save money by planning weekly meals ahead of time and taking a shopping list with you to avoid impulse buys. Check for supermarket specials beforehand, buy in season or local produce, and buy in bulk and freeze extras if you can.

Don’t forget to submit a recipe for our 25th Anniversary Recipe Contest. Submit a recipe for a soup, salad or entrée and your recipe may be featured on our menu for clients facing HIV/AIDS, cancer and other life challenging illnesses.

March is National Nutrition Month®

Eating right is essential to keeping your body running at its best. During National Nutrition Month® the Academy of Nutrition and Dietetics and our Food & Friends dietitians want to remind you to build an eating plan with your unique lifestyle and nutritional needs in mind. So whether you’re a vegetarian, student, athlete, busy parent or a jet-setting executive, you can find ways to “Eat Right, Your Way, Every Day.”

This year’s theme emphasizes the advantages of making a healthful eating plan that incorporates individual food choices and preferences. You can eat right and still enjoy the foods you love with a plan tailored for your lifestyle, traditions, health needs and of course, taste.

We want you to join our dietitians in celebrating National Nutrition Month^®. There are four easy ways you can follow along and take part in the festivities.

HERE’S HOW:

• Try Our 31 Days of Healthy Living Challenge Each Monday, we’ll post a week of tips. Can you try them all? Let us know by sharing recipes, tips of your own and stories about the healthy choices you’re making this month.

• Compete in Our 25th Anniversary Recipe Contest Help us celebrate our 25th Anniversary by submitting a recipe for a soup, salad or entrée. The healthiest and most delicious recipe in each category will be featured on our spring menu for clients facing HIV/AIDS, cancer and other life-challenging illnesses. Check out the guidelines to get started.

• Like Us on Facebook Throughout the month, our Facebook friends will have access to quizzes, videos, games, tips, prizes, recipes and more! Don’t miss out on anything, follow us!

• Follow Us on Twitter We can’t type a full recipe with 140 characters but we can definitely show you were to find some. Follow us on Twitter (@foodandfriends) and get access to healthy recipes and health tips.

Thanks to You, Debra Can Host a Full Holiday Dinner for her Family

With Food & Friends' help, Debra will host a full
Thanksgiving meal for her friends and family

When Debra was diagnosed with sciatica, a disability causing extreme pain and numbness in the legs, she worried about how she would care for her two teenagers. Living in a three story house, buying and cooking meals was extremely challenging.

“I couldn't be on my feet for long so standing up in the kitchen and preparing food was excruciatingly painful,” says Debra. “Sometimes, the pain was so bad that I had to crawl up three flights of stairs.”

An independent single mom, Debra never dreamed she would need assistance cooking meals for her family. But when that time came, Food & Friends was there to help by delivering healthy meals almost every day for Debra and her children.

“Anyone with a teenager knows that they are ravenous! Food & Friends delivered enough food for all three of us,” expresses Debra. “When I first got on service, I did not believe it would be this nice – the prepared meals are varied, nutritious and delicious!”

Deliveries on Thanksgiving Day are no different – just bigger! Every year, volunteers arrive at Debra’s doorstep with a Thanksgiving meal for four. Packed with a full turkey, cornbread stuffing, green beans, pie and more, this meal is not just about having something to eat, it allows Debra to still host Thanksgiving dinner and share that day with her family.

“It’s one of the few times a year that I can get my whole family together around a table and I don’t have to suffer through it. It is very heartwarming to the point of tears . . . You add immensely to a person’s life when you bring the gift of food,” says Debra. “The food gives people hope and keeps them alive. You’re bringing families together and are fostering a sense of community.”
Debra wishes she could do more to show her gratitude to the volunteers who have selflessly made time in their holiday to help her and her children fill their stomachs.

“Were I in a better economic situation, I would tip the volunteers! It’s a sacrifice without value.”

Cooking Class Introduces New Skills and New Food

Making the most of our meals is what the past two cooking classes have been about. Tips included planning meals ahead of time, creating a specific grocery list, using the same food item for several meals and label reading. This time label reading focused on comparing unit prices to determine the most affordable food cost when purchasing fresh, frozen and canned groceries.

Cooking class participants tried jicama for the first time.

In keeping meals affordable, participants learned how to cut a whole chicken to use the meat for individual chicken pot pies and the bones combined with leftover fresh vegetable scraps to make chicken broth, which was later used to make barley lentil soup. One participant commented, “The chicken pot pie was so good with sweet potatoes in it…I ate all of it!” Sweet potatoes were a key ingredient in another recipe –homemade Cajun sweet potato fries.

In addition to learning something new at each cooking class, our motto is for participants to try something new, whether it’s a recipe, cooking method or new food. This week’s new food was jicama, a root vegetable native to Mexico, Central and South America.

This was the first time I had ever tried jicama as well!

While jicama can be steamed, baked, boiled or fried, we decided to create citrus spiked jicama and carrot slaw, keeping the vegetable’s crunchy texture and adding a sweet, fruity taste. Participants enjoyed trying this new food. As a class we brainstormed how to incorporate this food into different recipes. Although jicama is on the pricier end for a vegetable, when money is saved through meal planning and budgeting, it can be used to purchase a few new and expensive ingredients.

Participants will learn more on how to make the most efficient use of their time and money at the grocery store during next week’s grocery store tour at the Giant in Columbia Heights.

Brittany Lawrance RD, LDN, Community Dietitian

Brittany is a registered dietitian and has been with Food & Friends since October 2012. Her previous experience was working as a clinical dietitian on the pediatric hematology and oncology unit at Children’s National Medical Center. Brittany completed her dietetic internship in Baltimore, Maryland through Sodexo-Mid Atlantic and is a graduate of Bluffton University in Ohio. She enjoys traveling, playing tennis and softball, making crafts, and has a new found love for leading cooking class. Learn more about Food & Friends' nutrition services.

A Great Time in Cooking Matters Cooking Class

After spending a long weekend at the Food Nutrition Conference and Expo in Philadelphia, our nutrition team hit the road Tuesday afternoon to get back to DC in time for our second cooking class. I was happy to see new faces in the kitchen, eager to be a part of our class. Returning clients from last week were excited to talk about their experiences of making the turkey chili and cornbread recipes at home in addition to explaining what we learned last week. Kia stated, “We learned about everything in moderation and portion control from MyPlate.” A perfect transition into this week’s recipes – roasted Brussels sprouts, Portobello pizza, quinoa tabbouleh….and chocolate cake!                          

Ricardo (left) topping a Portobello mushroom with
diced tomatoes, feta cheese and fresh herbs.

Although we started off with mixing up the chocolate cake recipe for purposes of timing, we let participants know it was not to be used as an example to start meals off with dessert. We moved from the sweets into our grain and vegetable recipes, with clients demonstrating their improved knife skills in chopping the fresh parsley, mint, tomatoes, scallions, Brussels sprouts and onions. The quinoa tabbouleh got participants’ wheels turning as to how they could modify this recipe at home. Videra and Kia came up with the idea of giving the quinoa recipe a Mexican flare: “This would be great with salsa instead of tomatoes! And you could add black beans and cheese with it!”

Participants created their own pizza by topping the Portobello mushroom with feta and mozzarella cheese, freshly diced tomatoes and desired seasoning. They were very excited to use fresh herbs in the recipe this week. One client even stated “This is so great, I love using fresh herbs. I’m thinking of growing my own in little pots.”

As I walked clients out of the Food & Friends kitchen door, Ricardo turned to me and said, "I had a great time tonight, I always do!” What a rewarding ending to the second class and a warm welcome back home.

Brittany Lawrance RD, LDN, Community Dietitian

Brittany is a registered dietitian and has been with Food & Friends since October 2012. Her previous experience was working as a clinical dietitian on the pediatric hematology and oncology unit at Children’s National Medical Center. Brittany completed her dietetic internship in Baltimore, Maryland through Sodexo-Mid Atlantic and is a graduate of Bluffton University in Ohio. She enjoys traveling, playing tennis and softball, making crafts, and has a new found love for leading cooking class. Learn more about Food & Friends' nutrition services.

Adventures from Our New Community Dietitian

This week was full of new learning adventures for me, including a start to my new community dietitian role at Food & Friends as well as leading my first ever cooking class! The six week session of the fall 2012 Cooking Matters classes started off with a focus on healthy cooking basics and the USDA's MyPlate. Participants were eager to learn new cooking techniques, try a variety of new foods and learn how to substitute healthy ingredients into recipes.


Cooking Class participants practicing their
vegetable cutting skills.

What was on the menu? A perfect well balanced meal for a rainy fall day…turkey chili with vegetables, confetti pepper cornbread, and northwest apple salad. Our volunteer chef, Carol Levin (who will be leading the cooking demonstrations for each of the 6 weeks) started this session off with a bang…the bang of knives hitting a cutting board and a rolling pin crushing roasted, bagged walnuts. Both are an example of some of the new kitchen techniques participants learned at this week’s Cooking Matters class.

Each participant contributed to the different menu items by practicing their new-found knife skills cutting fresh garlic, apples, carrots and onions. In addition to the delicious aroma of chili filling the kitchen, there was excitement in learning about different ways each recipe could be modified to specific dietary needs or requests. Pauline, a client, learned how to use dried beans in place of the canned beans and other vegetables such as celery in place of the carrots in the turkey chili.

Participants enjoyed the meal they helped to prepare while learning more about food groups included in the meal. Dominique, our nutrition volunteer, reinforced the importance of a well-balanced meal, portion control, and physical activity. The food label was introduced and participants determined which foods are high and low sources of fat, cholesterol and sodium.

As this was my first experience leading Cooking Matters, I didn’t know what to expect. I was thrilled to see such a high interest level from all seven clients in learning more about nutrition and being involved in applying what they were learning to their current dietary habits. I’m excited to see where the next five weeks lead us as we learn more about each individual food group, try new recipes, and learn how to shop on a budget!

Brittany Lawrance RD, LDN, Community Dietitian

Brittany is a registered dietitian and has been with Food & Friends since October 2012. Her previous experience was working as a clinical dietitian on the pediatric hematology and oncology unit at Children’s National Medical Center. Brittany completed her dietetic internship in Baltimore, Maryland through Sodexo-Mid Atlantic and is a graduate of Bluffton University in Ohio. She enjoys traveling, playing tennis and softball, making crafts, and has a new found love for leading cooking class. 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.