healthy eating | Live Well Lamoille

Eating Healthy When Time Is Tight

Aug 07 2018

By: Leah Hollenberger

Earlier this year, I attended a meeting that discussed food security in our community. Access to good, nutritious food is important because eating lots of fruits and vegetables can help prevent chronic conditions and diseases. Lots of numbers and statistics were shared at the meeting but one that jumped out was that 70% of Lamoille County residents don’t eat the recommended daily 5-9 servings of fruits and vegetables.

Think about that. Out of 10 people, 7 of us do not eat the recommended daily 5-9 servings of fruits and vegetables. I say us because I admit I have had to work at getting 5-9 servings of fruits and vegetables into my meals every day.

Lamoille County has outstanding resources to increase access to food, so perhaps access is not the only issue preventing so many from eating the recommended servings. Perhaps it is a combination of access, budget, time, and awareness. In other words, sometimes it is a lack of time to cook, other times it is a lack of planning meals in advance (which helps save money), sometimes it is because we’re eating out and not making good choices, and sometimes we’re just trying to make a meal out of what is left in the refrigerator or pantry.

How can we change that statistic? It’ll take a variety of approaches, but individually we can each start by cooking at home more and being more mindful of eating more fruits and vegetables.

After making note of what I ate every day for a couple of days, I realized that I typically ate 2 vegetables at dinner if it was cooked at home and a fruit at lunch or as a snack. As empty nesters, my husband and I were definitely cooking dinner less often and eating out more which was also affecting our budget. What I ate for lunch sometimes got me up to 5-6 servings, but not consistently. So I decided to set three goals. The first goal was to eat at least one fruit at breakfast and one fruit and one vegetable at lunch. My second goal was to try to eat more meals prepared at home and if we ate dinner out, to include at least two vegetables. My other goal was to keep it simple: simple ingredients, simple prep. Who wants to spend a lot of time cooking or cleaning up?

That means breakfast is a cup of Greek yogurt with fresh berries or a cut-up peach, or two scrambled eggs followed by an apple, or peanut butter on wheat toast with a banana. For my husband, it means a whole grain cereal with fruit on top. Using fruit that is in season saves money, but you can also compare the cost of using frozen or canned fruit (packed in its own juice), or applesauce to stretch your budget.

For lunch, Copley Hospital’s Café offers a vegetarian entrée – often using locally-sourced, farm fresh vegetables – as well as a well-stocked salad bar. To encourage its employees to make healthy choices, they give employees one free fruit each work day. That helps me with my goal of keeping it simple. If I pack my lunch, it is usually leftovers from last night’s dinner, along with carrots or half a red pepper cut into strips. My husband usually eats beans and rice for lunch. (Yes, he eats the same thing for breakfast and lunch every day. He makes a big pot of beans and rice every weekend and eats from it all week.)

For dinner, I discovered that pre-planning really helped us cook more at home. I tend to be the planner of the family, so I’ll make a large meal like pulled chicken or vegetarian chili in the crock pot on the weekend and plan several meals out of it. For example, we’ll have chili with cornbread one night; the second night, chili over baked potatoes; and the third night scrambled eggs with chili or chili with grilled cheese sandwiches. Stir-frys are fast and easy and, with so many different sauces one can make, along with using different vegetables, it is hard to get bored with them. Omelets with spinach, tomato, and mushrooms; tuna salad with red pepper and onion served on fresh spinach leaves; Mexican restaurant style black beans with ground turkey tacos are just a few of the quick meals we routinely cook. Since I’m not one to eat the same thing day after day for dinner and our schedules change constantly, I try to plan 3-4 dinners for the week at a time, using the supermarket sale flier, and try not to repeat any from the week before so we’re not eating the same few meals. Purchasing fruits and vegetables that are in season keeps costs reasonable but we also use frozen vegetables like corn, green beans, peas, carrots and broccoli and canned beans because they are easy and you can buy extra when they are on sale.

We have a couple of go-to resources we use for recipes. These include EatingWell.com, Skinnytaste.com, and Mark Bittman’s cookbook “How to Cook Everything.” I also check out cookbooks from my local library and Copley Hospital’s Medical Sciences Library, which is open to the public. If we find one we really love, I’ll write it down and file it in our 3-ring binder for recipes.

Other resources to help you reach the recommended 5-9 servings of fruit and vegetables include:

Healthyinasnapvt.org: A great website from the health department with tons of tips for everyone on stretching the food dollar.
3SquaresVT: Call 1-800-479-6151. You can get 3SquaresVT benefits even if you do not get any other benefits from the state. If you get 3SquaresVT benefits, you will not be taking them away from others. 3SquaresVT is an entitlement program which means everyone who is eligible for 3SquaresVT benefits has a legal right to get them.
Johnson/Lamoille Valley CommUNITY Meal: United Church of Johnson, 100 Main Street, Johnson. 802-635-143.
Lamoille Community Center Community Meal: 24 Main Street, Morrisville, VT. 802-888-4302.
Meals on Wheels of Lamoille County: 24 Upper Main Street, Morrisville, VT. 802-888-5011.
(Free) Breakfast On Us: M-F, 7am-9am, First Congregational Church, 84 Upper Main St, Morrisville, VT. 802-888-2225.
Lamoille Community Food Share: M-F, 9am-11:30am; Sat 9:30am-11am. 197 Harrel St, Morristown, VT. 802-888-6550.
Johnson Food Shelf: Tues. & Fri, 9am-12noon. 780 Railroad St. 802-635-9003.
Call 2-1-1 and ask about food and nutrition resources available to you or check out the link for a list. The list includes WIC, summer meals programs, emergency food shelves and community meal sites, the Learning Kitchen and UVM Extension’s Expanded Food and Nutrition Education Program.

Leah Hollenberger is the Vice President of Marketing, Development, and Community Relations for Copley Hospital. A former award-winning TV and Radio producer, she is the mother of two and lives in Morrisville. Her free time is spent volunteering, cooking, playing outdoors, and producing textile arts. Leah writes about community events, preventive care, and assorted ideas to help one make healthy choices.

7 Tips for Healthy Eating During the Holidays

Nov 14 2017

By: Rorie Dunphey

Traditionally, the holiday season is often full of rich, buttery comfort food shared with family and friends. Although it is important to celebrate and treat ourselves to the array of delicious food, it does not mean that binging on holiday favorites is the best idea. Holiday weight gain is common, but it can be minimized or avoided if you consider a few tips during the season.

Limit your indulgences, but don’t eliminate them all together: Sweet and savory treats during the holidays are abundant and inevitable. You don’t have to completely omit desserts and treats during the holidays, rather try to be selective and limit your portion size. You’ll find that even a small bite can satisfy your sweet tooth and may help stop a binge later on.

Enjoy the party fare, but don’t graze. Fill your plate with lots of vegetables, fruits, and whole grains. Once you have served yourself, move away from the buffet and enjoy the conversation! If you are the host, serve healthy options like whole grain crackers and salsa instead of chips, or fresh fruit and vegetables.

Be mindful of what you eat. Research shows we feel fuller with less food when we eat mindfully. Little unconscious nibbles throughout the day, like a piece of candy from a co-worker, a few ‘tastes’ of the cookies you baked, or those tempting food samples in the grocery store, can add up fast and prevent you from enjoying meal time. Here are tips to help you eat mindfully.

Pace yourself: When eating a meal with your family or enjoying appetizers at a party, slow down and eat consciously. Try not to race through the food on your plate. Instead, chew slowly – you’ll also be more aware when you’re feeling full.

Drink more water: Water is essential for healthy body functions, including metabolism. Dehydration negatively affects your muscle tone, slows the fat-burning process as well as inhibit digestion. Also, try to stay away from liquid calories.

Get enough sleep: Studies show that lack of sleep can cause hormonal changes, which can then lead to craving more calories per day. Although the holiday season is busy, don’t compromise your nighttime rest.

Try to get at least 30 minutes of exercise every day: If you can’t possibly fit a longer exercise into your routine, try to split it up into shorter chunks of time. Also, mix aerobic activity with strength training and flexibility for a complete exercise routine.

Have a happy and healthy holiday season!

Rorie Dunphey works under Vermont’s Blueprint for Health as the RN Chronic Care Coordinator at Family Practice Associates in Cambridge. She works one-on-one with people and also leads classes to promote health and help people better manage their chronic diseases. She also assists patients in accessing community and state resources to better coordinate their health and wellness needs. Rorie has a particular passion for promoting a healthy diet and exercise routine to inspire people to live their best life.

Healthy Pumpkin Recipes

Oct 19 2017

By: Alexandra Duquette

The season of the pumpkin is upon us and with that comes pie, lattes, beer, and even cereal flavored with that sweet, earthy gourd. While these can all be delicious, they are hard on our wallets, and even harder on our waistlines. And with fall marking the beginning of the holiday season where many of us see the numbers on the scale slowly creep up, why not start out on a positive note with some healthier recipes featuring those favorite fall flavors?

Turkey Pumpkin Chili

This twist on a cold weather classic is packed with protein and fiber that is sure to fill you up and keep you warm when the temperature starts to drop. You could easily make this recipe in a slow-cooker for a “ready when you are” dinner.

Ingredients:

1 teaspoon oil
1 pound lean ground turkey (15% fat)
2/3 cup chopped onion
½ cup green pepper, seeded and chopped
2 cloves garlic, minced or ½ teaspoon garlic powder
1 can kidney beans, drained and rinsed (15 ounce or 1 ¾ cups)
1 can great northern beans, drained and rinsed (15 ounce or 1 ¾ cups)
1 can solid-pack pumpkin (15 ounce or 1 ¾ cups)
1 can crushed tomatoes (15 ounce or 1 ¾ cups)
1 can chicken broth, low sodium (15 ounce or 1 ¾ cups) (See Notes)
½ cup water
2 tablespoons brown sugar
1 package taco seasoning mix (1.25 ounces) (See Notes)

Directions:

Pour oil into a 4 quart (or larger) saucepan.
Add ground turkey, onion, green pepper, and garlic.
Cook and stir, breaking meat apart until meat is browned and vegetables are tender.
Stir in the beans, pumpkin, tomatoes, broth, water, brown sugar, and taco seasoning.
Bring to a boil. Reduce heat; cover and simmer for 1 hour.
Refrigerate leftovers within 2 hours.

Notes:

Broth can be canned or made using bouillon. For each cup of broth, use 1 cup very hot water and 1 teaspoon or cube bouillon.
For lower sodium, use a low-sodium or salt-free seasoning mix.

Serving size: 1 cup, Calories per Serving: 220, Total Fat: 4.5g, Saturated Fat: 1g, Cholesterol 25mg, Sodium 430mg, Total Carbohydrate: 29g, Dietary Fiber: 9g, Sugars 7g, Protein: 17g

Low Fat Pumpkin Bread

A perfect lightened-up version of a true fall favorite.

Ingredients:

Non-stick cooking spray
2 2/3 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon salt
½ teaspoon ground cloves
¼ teaspoon ground ginger
¼ teaspoon nutmeg
4 large eggs
1 cup pumpkin puree 9Canned or home-roasted)
1 cup p0akced brown sugar
1 cup dried plum puree (see notes)
1 cup sugar

Directions:

Preheat oven to 350 degrees.
In a medium bowl, combine flour, baking powder, baking soda, cinnamon, salt, cloves, ginger, and nutmeg.
Add the eggs and pumpkin, stir until mixed together.
In a large bowl, blend that plum puree, brown sugar, and sugar.
Lightly coat an 8 ½ x 4 ½ -inch loaf pan with cooking spray or oil and set aside.
Add dry ingredients to the plum mixture. Stir only until the dry ingredients become moistened. Be careful not to overmix.
Pour batter into loaf pan and spread into corners.
Bake for about 1 hour or until a wooden pick inserted into the center of the load comes out clean.
Remove from oven and let cool in pan for 10 minutes.
Remove from pan and let cool completely on wire rack. Slice to serve.
Wrap in plastic or foil and store for several days or freeze for up to one month.

Notes:

To make the dried plum puree: Combine 2/3 cup pitted dried plums (4 ounces) and 3 tablespoons water in a blender. Blend until finely chopped.
If you don’t have dried plums on hand, try using applesauce or plum baby food.

Serving size: 1 ½ inch slice, Calories per Serving: 120, Total Fat: 1g, Saturated Fat: 0g, Cholesterol 25mg, Sodium 120mg, Total Carbohydrate: 28g, Dietary Fiber: 1g, Sugars 17g, Protein: 2g

Recipes from Oregon State University’s “FoodHero.org.”

Alexandra Duquette is the Clinical Dietician for Copley Hospital, where she sees inpatients and outpatients daily. As a former pastry chef, she has realigned her career to aid people in enjoy food while keeping their bodies healthy and strong.

WIC & Gluten-Free Living

Oct 17 2017

By: Nancy Segreto, BS, Nutritionist, Vermont Department of Health, Morrisville

WIC in Morrisville office recently offered a class on Gluten-Free Living in partnership with the Morrisville Co-op. WIC provides nutrition education as well as healthcare referrals and supplemental foods for income-eligible pregnant, breastfeeding, and non-breastfeeding postpartum women, and to infants and children up to age five. WIC offers wellness classes and activities that are often open to the public, free of charge.

The class focused on simplifying the process of planning, shopping and cooking gluten-free, as well as sharing basic facts that could clear up common misconceptions. Participants played a ‘Fact or Fiction’ sorting game, sampled delicious healthy gluten-free foods and went home with mini binders filled with tips, recipes, planners and a free gluten-free cookbook for busy people on a budget.

What’s all the craze about eating gluten-free?

Why are so many people choosing to be gluten-free? Are gluten-free foods healthy? Is there a roadmap for navigating the myriad of gluten-free foods on the market? What is the difference between food allergies, celiac disease, and gluten sensitivity? How do we sort gluten-free fact from fiction?

Gluten is a protein found naturally in wheat, barley, and rye. It is also used as a filler to improve texture and is found in many processed foods. People who have been diagnosed with celiac disease or with non-celiac gluten sensitivity must follow a gluten-free diet. Currently, the only treatment for celiac disease or non-celiac gluten sensitivity (NCGS) is a gluten-free diet. Fortunately, a gluten-free diet will improve symptoms, according to a 2008 Journal of the American Dietetic Association (now Journal of the Academy of Nutrition and Dietetics) article.

How do you plan a gluten-free meal?

MyPlate is the latest USDA nutrition guide, a pie chart (plate) depicting a place setting divided into five food groups:

50% vegetables and fruits (mostly vegetables)
20% protein
30% whole grains, with additional healthy fats and dairy.

To become gluten-free only the whole grains section needs to be adjusted, choosing grains such as quinoa, rice, millet, teff, and gluten-free oats instead of wheat, barley, and rye. WIC offers brown rice, corn tortillas, and gluten-free breakfast cereals as alternatives to whole wheat bread, whole wheat pasta and breakfast cereals made with gluten.

Traditional Diet Whole Grains	Gluten Free Whole Grains
Wheat, barley, rye
Rice, quinoa, millet, teff, oats, corn	Rice, quinoa, millet, teff, GF oats, corn
Baked goods- all (use sparingly)	Baked goods with GF flour only (use sparingly)

Myths and Misconceptions

Avoid the gluten-free processed food traps! That chocolate cupcake is not good for you. Gluten-free processed baked goods usually have more sugars, carbohydrates, and additives than their wheat counterparts. These items should be used sparingly as a treat or when everyone else is eating the pizza or party cake, and the gluten intolerant person wants to join in.

If you suspect you have celiac or NCGS, experts recommend being screened by a healthcare provider. If you try a gluten-free diet, stick with whole foods and grains and use baked goods sparingly. The Celiac Foundation website has a wealth of resources. You can also check out the Morrisville Department of Health Facebook page for upcoming scheduled classes and events.

6 Mindful Eating Tips

Sep 14 2017

By: Rorie Dunphey

When we are mindful, we are aware of the present moment without judgment. When it comes to eating, being mindful helps us tune into our body’s cues so we can hear more clearly when we are hungry or full. Many social and environmental factors can stand in the way of being able to listen to our bodies. Mindfulness helps us break free from long standing habits by examining thoughts and feelings that affect how, why and when we eat (or don’t eat!)

Here are some ideas to be a more mindful:

Shift out of Autopilot Eating: What did you have for breakfast? Be honest. Many people eat the same thing day in and day out. Notice whether you are stuck in any kind of rut or routine. It can help to keep a food log to become more aware.

Take Mindful Bites: Did you ever eat an entire plate of food and not taste one single bite? Bring all your senses to the dinner table to experience each bite from start to finish. Breathe in the aroma of a fresh loaf of bread, notice the texture of yogurt on your tongue and truly taste each mouthful.

Attentive Eating: Sure, you’re busy and have a lot ‘on your plate.’ It is hard to make eating a priority rather than an option or side task. If you get the urge for a snack while doing your homework or studying, stop and take a break instead, and give eating 100% of your attention. Try to avoid multitasking while you eat. When you eat, just eat.

Mindfully Check In: Ask yourself, ‘How hungry am I on a scale of one to ten?’ Gauging your hunger level is a little like taking your temperature. Each time you eat, ask yourself, ‘Am I physically hungry? Am I eating out of habit? Am I eating because of an emotion like stress or boredom? Aim to eat until you are satisfied, leaving yourself neither stuffed nor starving.

Thinking Mindfully: Observe any critical or judging thoughts like ‘I’m so stupid, why did I eat that!’ Just because you think negative thoughts doesn’t mean you need to act on them. Negative thoughts can trigger overeating or stop you from making healthy choices. Remember: A thought is just a thought, not a fact, and you can choose how to respond to thoughts without judgment. Be kind to yourself!

Healthy Eating – You Can Afford It!

Mar 07 2017

By: Nancy Wagner

Eating Healthy on a Budget_Live Well Lamoille

Many people tell me it’s too expensive to eat healthy. While it’s true that a big part of your budget probably goes towards food each week, the following strategies might help you save money.

Plan ahead. Look at store flyers and online coupons and plan your meals according to what’s on sale. Planning your meals for the week or at least 5-6 days will help you avoid more costly last-minute splurges. “I’m too tired to plan dinner and cook, let’s just get pizza.”
Make a shopping list and stick to it. Impulse or unplanned buying can greatly increase your spending.
Get to know the store(s) you shop in and its employees. Some stores put ‘almost outdated’ meat or less-than-perfect produce on sale first thing in the morning. Some stores start their sales on Thursdays, others on Saturdays.
Meat is expensive. Making mixed meals with less meat or no meat and more rice/beans/vegetables will save money. Think burritos/tacos, stew and stir fry.
Buy sale meats in family packs and freeze the extra for another week. Or double or triple your recipe and freeze individual, already-cooked meals to pull out as needed.
Plan ahead for busy nights. Pack sandwiches, sliced apples and veggies for an athlete to eat on the way to that dance practice or basketball game, and for family members to eat during the game or practice.
Buy fruits and vegetables in season. They will taste better and will cost less. While we all need a good variety of fruits and vegetables it’s okay to eat more berries and garden vegetables in the summer, more apples in the fall and more oranges in the winter. If you have room to garden make it a fun family project. You could coordinate what you grow with your neighbors and each share your harvest.
Freeze leftovers. Keep a container or freezer bag in the freezer. Add leftover vegetables instead of throwing them away. When you get enough quantity, make a soup or casserole.

These are just a few strategies to help with your food budget. Many more great ideas can be found at www.choosemyplate.gov and www.eatright.org. These sites can also assist you in determining if you qualify for benefits through WIC or SNAP.

Nancy Wagner is a Registered Dietitian Nutritionist and a Certified Diabetes Educator at Copley Hospital. She provides health and wellness to Copley employees through screenings, education and fun activities; educates patients regarding their nutrition and diabetes needs; and works with community members providing education to schools and businesses. Nancy enjoys helping others learn new things about nutrition, their health habits, and their chronic diseases.

Tips for Healthy Eating During the Holidays

Nov 16 2016

By: Rorie Dunphie

holiday-pies

Traditionally, the holiday season is full of rich, buttery comfort food shared with family and friends. Although it is important to celebrate and treat ourselves to an array of delicious food, it does not mean that binging on holiday favorites is the best idea. Holiday weight gain is common, but it can be minimized or avoided if you consider a few tips during the season.

1. Pace yourself: When eating a meal with your family or enjoying appetizers at a party, slow down and eat consciously. Try not to race through the food on your plate. Instead, chew slowly and enjoy the conversation around you. You’ll also be more aware of when you start feeling full.

2. Limit your indulgences, but don’t eliminate them altogether: Sweet and savory treats during the holidays are abundant and inevitable. You don’t have to completely omit desserts and treats during the holidays, rather try to be selective and limit your portion size. You’ll find that even a small bite can satisfy your sweet tooth and may help stop a binge later on.

3. Drink more water: Water is essential for healthy body functions, including metabolism. Dehydration negatively affects your muscle tone, slows the fat-burning process, and inhibits digestion. Also, try to stay away from liquid calories.

4. Get enough sleep: Studies show that lack of sleep can cause hormonal changes, which can then lead to craving more calories per day. Although the holiday season is busy, don’t compromise your nighttime rest.

5. Try to get at least 30 minutes of exercise every day: If you can’t possibly fit longer exercise into your routine, try to split it up into shorter chunks of time. Also, mix aerobic activity with strength training and flexibility for a complete exercise routine.

Have a happy and healthy holiday season!

It is essential that you seek professional advice for all issues concerning your health. Do not take any of the information in this blog (either in posts or comments) as professional advice or official communication from Copley Hospital or any of the blog authors. Posts and comments on this blog are not intended to be professional advice, unless implicitly indicated in the blog post, and do not necessarily reflect Copley Hospital policy or corporate opinion. The opinions and/or views expressed on Live Well Lamoille represent the thoughts of the individual bloggers and commenters, not those necessarily of the organizations they represent or organizations affiliated with the blog.

All links to other Web sites found linked from Live Well Lamoille, Copley Hospital’s blog, and social media sites, are provided as a service to readers, but linkage does not constitute endorsement of those sites by Copley Hospital, and as such we are not responsible for the content of external Web sites.

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