Eating healthy is not just easy, but delightful when it includes all your favorite foods with a healthful twist. Making small changes, one forkful at a time, to our eating habits goes a long way to keeping our families healthy and hearty.
Cooking and eating healthy at home includes:
Using whole grains including brown rice, whole wheat, quinoa, oats, buckwheat, millet and barley instead of their refined counterparts. It takes a while to get used to the taste of whole grains, but it’s worth it as they are high in fiber, vitamins and minerals. One way to introduce whole grains into your diet is to mix whole grains with refined grains while cooking – gradually increasing the amount of whole grains you use and decreasing the amount of refined grains.
Substituting red meat and fatty cuts of meat with lean meat, seafood, beans, lentils and tofu. So save the Porterhouse and New York Strip steaks for special occasions.
Experimenting with family recipes to add a variety of fresh, canned or frozen vegetables and fruits. We use a lot of tamarind in south Indian cooking to add some tanginess. I discovered that, here in the United States, fresh cranberries, available in November and December are a great budget-friendly and nutritious substitute for tamarind. I now freeze a few packages of fresh cranberries that I use throughout the year.
Including nuts, seeds and plant-based oils along with fatty fish like salmon with your meals or snacks. These all contain healthy fats rich in omega-6 and omega-3 fats.
Finding innovative and healthful ways to satisfy your sweet-tooth. I enjoy making and eating date-sweetened desserts with nuts like almonds and pecans to add an extra crunch!
Keep in mind that these changes do not need to change the food you eat on a daily basis, but should help increase the vitality of those foods. I am from India, and enjoy eating Indian food including spicy curries, rice and dal. For a fiber and nutrient boost, I try to use beans and whole lentils instead of the split lentils traditionally used to make dal. I also enjoy exploring different cuisines to create new recipes with exciting flavors and healthful ingredients. I occasionally enjoy my marinara sauce with a hint of garam masala, an Indian spice mix, to add that extra heat.
Eating healthy while eating out is also important. Most restaurants offer healthy eating options nowadays. Asking for salad dressings and sauces on the side and portioning out or sharing your entree helps keep up a healthful lifestyle while enjoying all the foods you love!
March marks the annual celebration of National Nutrition Month. Through the support of the Academy of Nutrition and Dietetics, National Nutrition Month grew from National Nutrition Week back in the 1970s to, now, a month-long focus on healthy eating partnered with physical activity.
“Put Your Best Fork Forward” is the theme for National Nutrition Month 2017 which serves as a reminder that each one of us holds the tools to make healthier food choices. Making small changes during National Nutrition Month® and over time, helps improve health now and into the future. – EatRight.org
For the Jacobs & Cushman San Diego Food Bank, this is a very important celebration. We are not only San Diego’s largest hunger-relief organization, but we are also growing towards being recognized as a Nutrition Bank. With our nutrition policies in place, distribution of over 7 million pounds of fresh produce, and our nutrition education efforts all over the county, the Food Bank is passionate about putting our best fork forward and serving our community.
If you’re interested in participating in National Nutrition Month, would you consider hosting a healthy food drive? Or how about trying a new vegetable for dinner this week? This one looks yummy! For the next few weeks, we’ll take a look at 4 key messages of National Nutrition Month. Our goal is to inspire you to make informed food choices for you and your family!
With some of the highest levels of disease-fighting antioxidants, cherries make for a yummy, nutritious snack! They are also packed with vitamin C, potassium, and melatonin which aid the body’s sleep pattern. There are several varieties of cherries that range in color from pale yellow to deep red and some taste tart or sweet. They are in season from May to July every year but can be found in the frozen section of your grocery store almost year round. We are celebrating these bite-sized, heart-shaped beauties this February, perfectly complementing American Heart Month.
Cherries can be enjoyed fresh, frozen, canned or dried. Here is a recipe for some cherrilicious pancakes.
Recipe: Very Cherry Pancakes
Preparation time: 20 minutes | Number of servings: 3-4
- 1 cup of whole wheat flour
- ¾ cup of milk
- ¾ cup of fresh cherries, pitted and chopped
- 1 egg
- 1 tsp of baking powder
- 1 tbsp of oil for pancake batter (Plus, 1 tbsp of oil for cooking the pancakes)
- 1 tbsp sugar
- A pinch of salt
- 2 tbsp maple syrup or honey to drizzle
1. Mix all ingredients together, except the maple syrup and 1 tbsp oil until combined.
2. On a heated skillet, spread 2 tbsp of the batter and cook on both sides until golden brown. Repeat the process for the rest of the batter.
3. Drizzle pancakes with maple syrup or honey. Enjoy!
Sweet potatoes are rich in vitamins A and C, manganese and fiber. In fact, 1 medium sweet potato gives you over 300% of the vitamin A you need per day which is very good for our eyesight. They are also a good source of complex carbohydrates, while being low in sodium and calories. All this great nutrition makes sweet potatoes a yummy, healthy food!
There are several varieties of sweet potatoes, ranging from white and mild to bright red and very sweet, with textures varying between creamy and dry. The best part is that they are almost always in season, and we are celebrating them to add extra sweetness to Valentine’s Day this February.
Recipe: Sweet Potato Quesadillas
Preparation time: 40 minutes | Number of servings: 3-4
- 1 medium-sized sweet potato (steamed, peeled and mashed)
- 4 whole grain tortillas
- ¾ to 1 cup of cheese (grated)
- Salt and pepper taste
- 1 to 2 teaspoons of lime juice
- 1 teaspoon of Serrano chilies (finely chopped)
- Paprika powder to taste
1. Mix all ingredients together, except the tortillas until combined. Divide the mixture into four equal parts.
2. On a heated skillet, toast a tortilla on both sides. Spread a fourth of the sweet potato mixture on one side and fold over to make a quesadilla. Repeat the process for the other tortillas.
3. Cut into triangles and serve with salsa and sour cream.
More tips on storing and cooking sweet potatoes can be found by clicking here.
Heart Disease Fast Facts
(Sourced from heartfoundation.org)
1. Heart disease (which includes Heart Disease, Stroke and other Cardiovascular Diseases) is the No. 1 cause of death in the United States, killing nearly 787,000 people alone in 2011.
2. Cardiovascular diseases claim more lives than all forms of cancer combined.
3. Coronary heart disease is the most common type of heart disease, killing nearly 380,000 people annually.
4. In the United States, someone has a heart attack every 34 seconds. Every 60 seconds, someone in the United States dies from a heart disease-related event.
5. Direct and indirect costs of heart disease total more than $320.1 billion. That includes health expenditures and lost productivity.
Healthy Habits to Make Our Hearts Happy
The American Heart Association is on a mission to promote healthy habits that can have a lasting impact on your health. By making small adjustments to your everyday routine- you can do better for your body!
Here’s what the AHA recommends:
Eat Smart: Your body needs fuel just like a car needs gasoline to go. Our fuel comes in the form of food- those carrots, mushrooms, grains, nuts, blueberries give you energy to go. When we make healthy, wholesome food choices, we’re fueling our body with the right mix of nutrients to keep on the road for the long haul.
Add Color: Think about which foods add color to your plate. Deep orange sweet potatoes, rich green leafies, deep blue blueberries, radiant red bell peppers- be sure to sneak some color into your meals in the form of fruits and vegetables to ensure you consume all those yummy nutrients. Try buying produce in bulk and freezing any leftovers to save money.
Move More: Many people are not reaching the 150 minutes of recommended physical activity each week. Start slow and just try to move more for 5 minutes here and there. Been sitting for over an hour? Get up and take a loop around the house or office. Driving all over town running errands? Make that extra effort to park in the back of the parking lot before walking in the store doors. Instead of fretting over going to the gym or singing up for boot camps- just move more in your daily routine!
Be Well: In combination with healthy eating and moving more, think about your overall wellbeing. Are you sleeping enough each night? Need some stress relief? Take breaks throughout your day to relax and rest your mind. Take a few deep breaths, in and out slowly, and release your tensions. Taking care of your mind is taking care of your body!
For more tips, check out the American Heart Association’s Healthy For Good healthyforgood.heart.org.
Hope everyone had a happy and healthy holiday season! Are you ready to face a new year? Do you have any new resolutions you’ve set out to accomplish?
I just wanted to share a resource for those of you who may want encouragement in achieving your healthy eating or physical activity resolutions.
On January 3, SuperTracker kicked off a public New Year’s Challenge that encourages participants to start slowly and develop a healthy eating style over time. SuperTracker is a fitness and food tracker supported by the USDA and does a great job incorporating MyPlate based goals. Not sure what MyPlate is? Click here. Over five weeks, participants will be challenged to incorporate the five MyPlate food groups – fruits, vegetables, grains, protein foods, and dairy – into each day. To officially join the challenge and receive encouraging messages along the way, individuals will need to create a free SuperTracker account.
Each week you’ll be challenged to incorporate healthy foods (for example: week 1 is dairy) and to log your physical activity. This is a super easy interface, not too detailed, and can be used as an accountability tool. For every healthy food of the week and physical activity you enter, you’ll receive points and those can be compared to other participants around the nation.
If you just need that little nudge to keep you on your healthy path, this challenge might be the perfect fit for you. There is no counting calories, measuring amounts, or entering in detailed physical activity logs. This New Year’s SuperTracker Challenge inspires you to make small changes to your healthy eating pattern you can sustain it throughout the year. Keep it up and even by August you can say you’re sticking to your New Year’s resolutions!
At any time of the year the daily work of the Food Bank warehouse staff fills a full day and then some. Stocking the Food Center space with dry and canned goods, fresh produce, bread and dairy, ensuring a safe and accessible space for all organizations picking up food, and cleaning and re-stocking regularly keep our dedicated employees busy. The hard work of this staff enables the Food Bank to welcome our non-profit partners to a clean, organized and efficient food distribution center each and every day.
The same can be said for the Food Bank’s volunteer crew as they greet the thousands of community members who come to the warehouse to roll up their sleeves and contribute to our good work for their neighbors in need. Starting with the volunteer check-in and orientation process, our volunteer crew sees that our volunteers’ experience is memorable for the work accomplished and the manner in which it takes place. Staff sets up work stations, delivers supplies, oversees workflow, ensures compliance with safety guidelines, responds to questions, and meticulously cleans up at the end of the volunteers’ shift, several times a day, six days a week.
Now, throw in one of the Food Bank’s many special or media events and the skill of these hard-working individuals shines even brighter. The Food Bank Gala, Annual Meeting, and numerous news conferences, like the recent public launch of this year’s Holiday Food Drive, find an ideal backdrop in the Food Bank’s extensive warehouse. The same staff that interacts with our volunteers and sets up, stocks, breaks down and cleans our Food Center, often bears responsibility for the in-house logistics associated with hosting our business and community members. It’s a task they tackle with enthusiasm and a can-do attitude.
“Holding events here allows the public to see our warehouse for themselves, but it is a balancing act,” said Food Center Coordinator, Carlos Hernandez. “The daily activity is important to continue while we also arrange the warehouse for the event. We always pay careful attention to perishable items and try to supply what our partners want for their organizations. At the same time, we’re clearing things out quickly, sweeping and cleaning floors and assisting in the event set up. We receive a lot of positive feedback about the look of the warehouse as people arrive for events. It has the look of a formal gala, for example, and the feel of a working warehouse. It’s nice to have those two distinct looks.”
Carlos and his colleagues on the warehouse floor, including the volunteer crew and warehouse management staff, take pride in their ability to maintain the daily workings of an 80,000-square foot space that more and more serves multiple purposes.
As the Food Bank heads into its busiest time of the year for community involvement and support, we take a minute to salute the All-Star warehouse and volunteer staff who do a tremendous job in meeting their daily responsibilities and deliver a little extra for those special occasions when we showcase the best the Food Bank has to offer.
Food, when broken down in our bodies, provides fuel in the form of glucose in our bloodstream. For this glucose to be utilized by our bodies, insulin (a hormone produced by the pancreas) is essential. It helps carry the glucose from the bloodstream to various parts of the body. Diabetes affects how the body uses energy (glucose) from food.
The body is unable to make sufficient insulin in type 1 diabetes, which occurs mostly in children and young adults. Insulin needs to be given at regular time intervals in type 1 diabetes. In type 2 diabetes, the body either does not produce sufficient insulin or is unable to utilize the insulin. Treatment includes medication or insulin administration. Though there is no cure yet for diabetes, it can be successfully managed through a combination of healthful eating and physical activity, and medication (as prescribed by your medical professional).
Prediabetes is a condition in which the blood glucose levels are higher than normal, but not high enough to be in the diabetic range. Prediabetes increases the risk of heart disease and stroke, apart from increased chances of getting diabetes later on in life. Eating healthfully, increasing physical activity, quitting smoking and maintaining a healthy body weight can reduce the chances of getting diabetes later on in life.
The American Diabetes Association 2016 theme for Diabetes Month is “This Is Diabetes.” Real-life stories of friends, family and neighbors – how they manage the daily triumphs and challenges of diabetes will be showcased to raise awareness and capture the authenticity of those who understand and manage diabetes.
The Academy of Nutrition and Dietetics provides useful informative on eating healthy and exercising with diabetes – CLICK HERE.
Stay tuned for some fun and healthy recipes.
Join us for National Diabetes Awareness Month and help raise awareness!
We are celebrating National Fig Week on the first week of November. Fresh figs are usually in season from late summer through early fall, although dried figs are available all year round. Figs are sweet, succulent, and packed with fiber, calcium, potassium, iron and disease-fighting antioxidants.
Four popular varieties of figs are grown here, in California:
1. Brown Turkish figs have light purple to black skin, pink flesh and a robust flavor.
2. Black Mission figs have purple to black skin, pink flesh and an intense, earthy flavor.
3. Calimyrna figs are large yellow-skinned figs with a sweet, nutty flavor.
4. Kadota figs have a light amber color with a light, delicate flavor.
Here is a recipe for a quick, and delicious fig bar.
Recipe: Fig Bar
Preparation time: 20 minutes | Number of servings: 6 to 8 bars
- ½ cup of dried figs – mashed or chopped fine
- 1 ½ cups of nuts and/or seeds – chopped, powdered or as is
- A pinch of salt (optional)
1. Mix the ingredients together and knead until evenly mixed.
2. Line a tray with parchment paper and place the fig mixture on it.
3. Top the mixture with another sheet of parchment paper. With a rolling pin, roll the fig mixture flat, to desired thickness.
4. Remove the parchment paper on top and cut the flatted fig mixture into bars.
These bars can be stored at room temperature for a week, and longer if refrigerated.
Foreword by Callie Brust, Nutrition & Wellness Educator for the San Diego Food Bank:
The San Diego community is wonderfully diverse and the San Diego Food Bank is proud to serve many of these varying culture groups. With all these international influences, we get to learn and share amazing recipes! The San Diego Food Bank’s talented Nutrition Education Volunteer teaches us about a recipe she enjoys during Diwali, the Indian Festival of Lights.
Diwali is an Indian festival of lights, celebrated each year in the fall. The festival celebrates the victory of light over darkness, and good over immorality by lighting lamps and fireworks. It’s a time for families to come together and share the happiness and excitement of the festivities. Prayers are offered to Lakshmi, the Hindu goddess of wealth and prosperity and this marks the beginning of a new fiscal year in India. Family members create beautiful rangoli designs using colored rice, flour, sand and flower petals and light lamps in the evening. Diwali is a time for gifts, new clothes and lots of delicious treats, both savory and sweet. Here is a recipe of one of my favorite sweet treats, gajar ka halwa. It is a simple dessert made with grated carrots, milk, sugar and ghee or clarified butter. Though it takes some time to make it, the resulting delicacy is truly wonderful. Carrots contain beta carotene which is necessary for good vision. Research also suggests that beta carotene may help reduce the risk of certain cancers, slow ageing and diabetes-related symptoms.
Recipe: Gajar ka Halwa
Preparation time: 1 hour | Number of servings: 1 – 2
- 1-1.5 cup of grated carrots
- 1 cup of milk
- 1 tbsp. of ghee or butter
- 2 to 3 tbsp. of sugar
- 1 tbsp. of chopped, roasted almonds or cashews
- 1 to 2 tsp. of raisins
- 1 to 2 pinches of cardamom powder
1. Cook the carrots in the milk in a thick bottomed pan on a medium flame, until the carrots are cooked and the milk has almost evaporated.
2. Add the rest of the ingredients and keep stirring on a low flame until the milk has evaporated and the gajar ka halwa comes together.
3. Gajar ka halwa tastes delicious served either hot or cold.
Here’s wishing you all a very happy and prosperous Diwali!!