Weekly Wellness Tip: App Review

The above logo is from Before I eat, Moment in the Zone

There are so many phone apps these days that can help us with eating healthier, getting more exercise, and tracking our overall wellness. If our residents and employees are motivated by a phone app more than they would be coming to a wellness lunch and learn, then let's start promoting these apps! Today's Dietitian had a great app review article in their last issue and here is the link to share:

http://www.foodandnutrition.org/Article-Archive/index.php?tagID=274 

NorthPointe Woods presents smoothies for wellness at senior fair

Executive Chef Nicole Hassen and Director Jennifer Hudson made over 400 smoothies for the Senior Fair at Burnham Brook Senior Center in Battle Creek Michigan. We prepared peach mango and strawberry bananas smoothie for the guest to enjoy. It wonderful event with high energy and a strong focus on senior wellness.

Jennifer Hudson CDM, CFPP| Director of Dining Services

Nutrition News: UGH! What to do with my overripe....PEACHES?!

Unfortunately, peaches are the kind of fruit that can get overripe pretty quickly. If you leave them out on the counter to ripen and forget them, you are stuck with mushy, bruised fruit. Luckily there are loads of healthy ways to prepare overripe peaches that still bring out all the same delicious summery, peachy flavor.

Ellie Krieger's Peach Pie Smoothie
Food Network's Peach Mustard Chutney
I Am Baker's Cilantro Peach Salsa for chips or to top salads, chicken or pork!
Bobby Flay's Spicy Peach Glaze for chicken
Mango Peach Sangria from Food and Wine

ECH does Whole Grain

This week our Dietetic Intern Amber created a whole wheat display.  Amber had handouts, a quiz, and manned a table throughout the day emphasizing the importance of whole grains.  

As a treat Amber shared a whole grain muffin along with a whole grain snack mix.  Residents, staff and guests all enjoyed the mid-week pick me up!

Trisha Ohlsen, RD, LD
Director of Dining Services
Episcopal Church Home

Nutrition News: UGH! What to do with my overripe....BERRIES?!

Photo from EatingWell.com

If you go by the rule of thumb that the darker the color of a fruit or vegetable, the healthier they are...then berries should be your go to food for snacks and desserts. Knowing that if you leave them in the fridge just a day too long, you may end up wasting hard earned money. Below are some great ways to utilize slightly over ripe berries.

Strawberry Chia Jam (with an extra cookie recipe) from TheLeanGreenBean
Wild Blueberry Corn Salsa from TheLeanGreenBean
Roasted Strawberries from LadyStiles
Berry Summer Pudding from Food52
Berry Almond Quick Bread from EatingWell
Triple Berry Muffins from A Beautiful Mess

Nutrition News: UGH! What to do with my overripe....TOMATOES?!

Picture from http://www.worldcommunitycookbook.org/season/guide/tomatoes.html 

Tomatoes are high in vitamin C, biotin, and potassium.  At roughly 30 calories per 1 cup, these make great additions to a sandwich in place of mayo. Here is a link to other great benefits of tomatoes.

If you don't get through a whole case of tomatoes or your plants (once summer finally gets here) are producing more than you can eat, use the ideas below to help reduce over ripe tomato waste.

Making the Most of Tomatoes

Epicurious's Rosemary Cookies with Tomato Jam
Suzie the Foodie's Favorite Salsa Recipe
Nonna's Marinara Sauce Recipe
Baked Garden Tomatoes with Cheese
Basic Homemade Tomato Soup

Nutrition News: UGH! What to do with my overripe....PEARS?!

Pears, consumed with the skin, are full of fiber, vitamin C and vitamin A. One medium sized pear is about 100 calories. But ripening pears can be much like avocados where one minute they are hard and the next they are overripe! Here are some great sweet and savory items to make with over ripened pears - great for lighter, spring menus!

Savory Recipes
Grilled Ham and Cheese with Pears from Martha Stewart
Gorgonzola Risotto with Pears from Simply Delicious
Sweet Bacon and Pear Pizza from The Columbus Dispatch

Sweet Recipes
Pear Crisps from Epicurious
Pear Ginger Muffins from Ordinary Miracles

National Nutrition Month at Central Baptist Village

With the start of National Nutrition Month I wanted to do something spring like with our early stage dementia group within the independent living unit.  Culinary Services has an activity hour called culinary express where the department representative leads the group in a food service related activity.  This week I decided to take a crack at creating a "edible arrangement" like fruit flower bouquet.  The residents really enjoyed this activity.  They expressed that the fruit flowers must have taken along time to make and they appreciated my time.  I expressed the importance of fruit and most residents built their bouquet then ate it after that.  ENJOY 

Therese O'Reilly MPH, MBA, RD, LDN

Nutrition Care Manager

Central Baptist Village

Nutrition News: UGH! What to do with my overripe....BANANAS?!

Granted, bananas aren't as expensive as the avocados that were posted last week, but they can be just as disheartening to see full of black, soft spots. This potassium filled food can be easily transformed into baked goods and frozen treats.

Freezing Options

Peel, slice and freeze in a plastic sealed bag for smoothies and "ice cream".

Mashed and freeze in a plastic sealed bag for baked goods.

Freeze in peels in a plastic sealed bag. Thaw and use for baked goods.

Baked Goods

Healthy Delicious Earl Grey Tea Banana Bread

The health benefits of bananas AND tea together!

Alida's Chocolate Banana Brownies

Kitchen Treaty's Fluffy Banana Pancakes

Frozen Treats

Banana Nice Cream

There are a ton of websites that feature different recipes for this. It is a great alternative for those who are lactose intolerant or need to be gluten free.

Cupcakes and Kale Chip's Chai Tea Smoothie

Snappy Gourmet's Bananas Foster Popsicles

Keep It Sweet Dessert's Banana Chocolate Chunk Frozen Greek Yogurt

Nutrition News: UGH! What to do with my overripe....Avocados?

When it comes to avocados, it seems that one minute they are too firm and then the next they are mush. This superfood has a lot going for it, but can scare people away for fear of wasting them if they become overripe. Here are some great recipes to share in case you miss your "perfectly ripe moment".

Uh, freeze them!

 Pink Sugar Bowl shows how to buy when the price is right and then freeze them for later.

Don't throw out your ripe avocados!

Afraid of the ugly brown color? Incorporate them into a baked good.

 

Joy the Baker's Avocado Pound Cake

 

Kitchen Apparel's Chocolate Avocado Muffins

 

Add a healthy fat to a rich, creamy dish.

 

Mother Rimmy's Avocado Soup

 

How Sweet It Is Chocolate Avocado Pudding

 

Food Network's Chocolate Avocado Mousse

 

Avocados are a great source of fiber, vitamin K, folate, vitamin B6, potassium, vitamin E and have "good fats" making them heart healthy.

Nutrition News: Secret ingredient treats make a delightful treat for residents and staff at the Western Home Communities

 

There are many reasons to celebrate such delights like this treat this month. With American Heart Month and Valentines Day all in the same month, wellness coordinator Amanda Lynch tried to come up with a treat that was heart healthy but also fit the season. She did just that with these black bean brownies. Served to residents and staff around campus all month long Lynch enjoys listening to folks figure out what the secret ingredient is. With lots of great guesses a few were able to guess the ingredient, but no one has yet to say they have tasted them. The concept of putting black beans in a dessert was something Lynch herself had to get used to, but once she did it has been great ever since. She continues to look forward to not only educating residents and staff on the importance of heart health, but also letting them know that small amounts of dark chocolate are okay and should be consumed with a big smile on one's face!
 

Amanda Lynch

Wellness Coordinator 

Western Home Communities 

Weekly Wellness Tip from Amanda Lynch

Enjoy this weekly wellness tip with a delicious 15 minute dinner that will have the whole family talking! 
 

Smart Snacking:

Snacking can be one of the keys of healthy eating.  However, most of us do not realize the how powerful the tool of snacking can be! Snacks help us maintain healthy energy and blood sugar levels.  When they fall, we tend to make quick,  and sometimes unhealthy choices. Also, skipping those small snacks can lead to overeating, or feelings of being tired or stressed.  The best part about these 10 snacks is they can be tossed in your purse, your workbag, or even your lunch bag for great grab-n-go’s during busy days!

1.) Frozen grapes
2.) Fruit and nut bars
3.) String cheese and whole grain crackers
4.) Peanut butter
5.) Pistachios                                             
6.) Air-popped popcorn

7.) DIY trail mix                                        
8.) Roasted chickpeas

9.) Seasoned tuna                                      
10.) Turkey Jerky 

 

Recipe:

 

Italian Wonderpot

Ingredients

• 4 cups vegetable broth 
• 2 Tbsp olive oil
• 12 oz. fettuccine 
• 8 oz. frozen chopped spinach 
• 1 (28 oz.) can diced tomatoes
• 1 medium onion 
• 4 cloves garlic 
• ½ Tbsp dried basil
• ½ Tbsp dried oregano 
• ¼ tsp red pepper flakes 
• freshly cracked pepper to taste
• 2 oz. feta cheese

Instructions

1. Add four cups of vegetable broth to a large pot. Break the fettuccine in half to make stirring easier later, and then add it to the pot. Also add the canned tomatoes (undrained), olive oil, frozen spinach, onion (thinly sliced), garlic (thinly sliced), basil, oregano, red pepper, and some freshly cracked black pepper.
2. Make sure the ingredients are submerged under the liquid, place a lid on top of the pot, and then turn the heat on to high. Allow the pot to come up to a full, rolling boil over high heat then remove the lid and turn the heat down to medium.
3. Allow the pot to continue to boil over medium heat, without a lid, for 10-15 minutes, or until the pasta is cooked and most of the liquid has been absorbed. Stir the pot every few minutes as it cooks to prevent the pasta from sticking to the bottom, but avoid over stirring which can cause the pasta to become sticky and mushy. The pot must be boiling the entire time.
4. After the pasta is cooked, crumble the feta cheese over top and serve.

Amanda Lynch, Wellness Coordinator
Western Home Communities

Nutrition News: Healthier Truffles

 

Easy Chocolate Prune Truffles (Gluten Free, Paleo)

Author: Living Healthy With Chocolate

 

Ingredients

• 1 cup prunes, pitted
• 1 teaspoon vanilla extract
• 3 tablespoons cacao paste
• pinch of salt

 

Chocolate Shell:

• 3 tbs cacao butter
• 3 tbs chocolate chips

Instructions

1. place prunes in a food processor or high speed blender and pulse until smooth. If your prunes are hard, you may need to soak them for 1-2 hours in water and heat them just a bit until soft.
2. in a double boiler melt the cacao paste
3. add the cacao paste and vanilla extract to the prunes and pulse to combine ingredients
4. roll the mixture into 1″ balls then chill in the freezer for about 10 minutes
5. to make the chocolate shell, melt the cacao butter and chocolate chips in a double boiler until smooth
6. remove truffles from the freezer and dip each one, one at the time in the melted chocolate and place them in a pan lined with parchment paper
7. place truffles in the fridge for just 10 minutes so the chocolate hardens and then store at room temperature. I coated my truffles also with almond flour. If you do this, there is no need to place them in the fridge.

3.2.1230

Recipe makes 13 Chocolate Prune Truffles

Nutrition News: Black Bean Brownie Recipe

Beans beans, the musical fruit!
The more you eat, the more you......

For a healthy dessert option in your retail area or for a fun taste testing at your next resident chat, try these easy, fudgy, gluten free Black Bean Brownies!

Nutrition News: Oakwood Common Gets Healthy

Oakwood Common Gets Healthy

The watchword at Oakwood Common Retirement Community in Dearborn, Michigan in 2014 is “New Year, New You". The year began by rolling out three new programs. Resident walks, The Biggest Loser for residents and staff, and a ReThink Your Drink campaign.

The DDS Steve Berry at Oakwood Common gave a 30 minute presentation on choosing the right beverage using a stoplight model. New sugar free beverages were introduced and the existing ones were displayed using sugar cubes to demonstrate how much sugar each one contains. The programs are a big hit and the challenge will be to keep healthy interesting throughout the year.  

Steve Berry, Community Director of Dining Services

Morrison Senior Living

Oakwood Common

A New Year, A New You: Mindful Enjoyment

Do you enjoy life?
Is your life fun and rewarding?

The thoughts we have affect our health to a larger degree than we realize. If you want to have good health, then take time to have some fun and relaxation in life. Don't always worry about the problems!

Relax. Lighten up.

Easier said than done, right? Try meditation! A still, quiet period of time where your body and more importantly, your mind can be clear. Meditation does take commitment and practice, but stopping your thoughts for just twenty minutes can improve your life.

For some easy tips that will help beginners, read Zen Habit's article on Meditation for Beginners.

Take time to enjoy the many pleasures available every day – friends, good food, good music, a walk in the park, and other fun activities. You not only will enjoy life more but you will also be healthier and live longer. Part of a good, balanced lifestyle is taking time to relax and have fun. In the process, you may even be preventing a heart attack or stroke.

A New Year, A New You: Nourish

Our society of fast food and large portions has caused a unique situation where many of us don't know how to cook or even how much/how little to eat. Our diets tend to lack fresh foods, which makes us deficient in essential nutrients and minerals. Eating should nourish your body - that's the intent. But dieting is not the answer, changing the theme is what will get you where you need to go!

Start the Day Off Right
Studies show that breakfast can be important in maintaining a healthy body weight. People who eat breakfast appear to be better able to keep their weight where they want it.

Cranberry Granola Recipe for a yogurt topping, oatmeal mix it or just snackin'!

Watch Your Portions
We tend to eat and drink more when presented with larger portions. Start with smaller portions of your usual food and drinks and only go back for seconds if you are actually hungry. For many the answer isn't giving up your favorite foods, just eating less of them.

American Heart Associations Don't Fall Prey to Portion Distortion

Spark People Portion Distortion Quiz

Make Your Calories Count
When you measure calories, you must also measure the quality of calorie. Eating a small size French fries for 230 calories with nothing but sodium and fat versus eating broccoli/hummus/blue corn chips OR blueberries/kiwi/yogurt for the same amount of calories. These foods will also give you fiber, vitamins, mineral and antioxidants!

Keep Track
As busy as we are, many of us find it hard to remember what we had for our last meal. This lapse in memory can make balancing your intake for the day difficult. If keeping an old fashion journal isn't right for you, consider an electronic one on your computer or phone. Below are some programs you can try.

My Fitness Pal

My Calorie Counter

FitDay