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November 2007 - Times-Standard Articles

November 14, 2007 - Give Gifts to Inspire an Active Life Style Broccoli and Straw Mushroom Stir-fry with Shrimp

November 21, 2007 - Limiting Food at Holidays is a Challenge Sweet Potato Casserole

November 28, 2007 - Plan Ahead for Holiday Gatherings Curried Corn Bisque

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November 14, 2007 - Give Gifts to Inspire an Active Life Style

Thousands of years ago, our bodies were genetically made to move. That’s how we survived. It took a lot of work to hunt and gather food, and our existence was dominated by times of great activity and then times of rest.

Today, our lives are dominated by inactivity. Many of us sit at desks and exercise our fingers, but not much else. We have to THINK and plan how we can include physical activity in our daily life patterns, and then we have to commit to doing it regularly or else it doesn’t happen. Most of us succeed in making physical activity a part of our daily life if we surround ourselves with reminders that make it easier to move in some way. That’s one way the Take Action! Worksite Wellness program succeeds. The Times Standard has been featuring information about the program for the past 10 weeks, as well as reporting team points for physical activity. These efforts help keep people motivated and on task. But what happens when a program takes a hiatus, will the motivation continue?

Now you may ask . . . where is she going with this? Think holidays, and choices for gift giving. Every year it seems there is an increasing selection of gift possibilities that will reduce your need to move some part of your body...and you may argue that a leaf blower (for example) isn’t going to create a problem for someone. It’s true. Individually these items don’t contribute a lot to the growth of our current obesity problem, but combined (because there are many such items) they contribute a lot. Think action!

This year, consider gifts that will encourage movement-physical exertion at some level. Instead of a motorized item, choose something that requires muscle power. It may be an indoor or outdoor tool of some kind; it may be transportation, or it may be for fun. These are healthy gift choices for friends and relatives of any age. The more we are exposed to a variety of physical activities as a child, and the more they are modeled by each child’s important adults, the greater the chance that the child will become physically active and maintain it throughout their lifetime. As for older adults, more and more studies clearly show that the more we maintain an active lifestyle, the healthier we stay, for a longer period of time. Think about it.

Consider the following ideas, but don’t be limited by these. Be creative! Check out catalogs and stores for what is available this year. Keep movement in mind:

• Bikes, non-motorized scooters, skateboards, surfboards, tennis shoes, rackets, snowboards, skis, etc.
• Pedometer or global positioning system (GPS)
• Gardening equipment: rakes, wheelbarrows, hand gardening tools, seeds, plants
• Jump ropes, sidewalk chalk
• Gym membership or pass or passes to a local swimming pool
• Video games that encourage movement
• Workout clothes, clothes for specific outdoor activities, or reflective gear
• Walkman, hand weights

The following tasty recipe is easy to make and adds a good amount of vegetables to your evening meal.


Broccoli and Straw Mushroom Stir-fry with Shrimp
(adapted from The New American Plate Cookbook)

¼ c. fat-free, reduced sodium chicken broth
2 Tbsp. reduced sodium soy sauce
1/8 tsp. toasted sesame oil
¼ tsp. dried red pepper flakes (optional)
Canola oil cooking spray
2-3 tsp. finely chopped, peeled fresh ginger
4 c. small broccoli florets (about 1 lb.
1 large red bell pepper, seeded and diced
1 stalk celery, thinly sliced
1 can (15 oz) straw mushrooms, rinsed and drained
1 lb. medium shrimp, peeled and deveined
2 c. hot cooked brown rice
¼ c. unsalted roasted peanuts or cashews

1. In a small bowl, whisk together the chicken broth, soy sauce, sesame oil, and pepper flakes.
2. Coat a large nonstick or cast-iron skillet with canola oil spray and heat over high heat until hot.
3. Stir-fry the garlic and ginger for 15 seconds, until fragrant. Add the broccoli, celery and pepper and stir-fry for 2 minutes, until the broccoli is bright green.
4. Add the mushrooms, shrimp, and broth mixture. Cook for about 3-4 minutes, stirring, until the shrimp are pink and cooked through. Serve immediately over the rice. Sprinkle with peanuts (or cashews).

Serves 4, with 356 calories per serving, 9 g. fat, 790 mg. sodium, 9 g. fiber, 38 g. carb., 35 g. protein.

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November 21, 2007 - Limiting Food at Holidays is a Challenge

Last week I mentioned how the human body was genetically made to move. Our bodies also adapted to eating a lot food when it was available and storing calories for times when little food was available. We have a much different problem…and challenge in this day and age. Now, the problem is that food is available to most people most of the time, and it’s not always the healthiest. That is especially true during the holidays. As a result, the holidays can be especially challenging for people who have to limit certain foods for a variety of reasons. This is a season for gifting friends and relatives, and sometimes we can express the greatest generosity by assisting those who are on restrictive diets (lower salt, fat, and sugar, as well as diabetic friends who are counting carbohydrates). Everyone will appreciate your efforts at the end of the season!

This is National Diabetes Month, so here are some tips to help keep diabetes and other restrictive diets in control during the holidays:

• When hosting a party, include a good selection of low fat, low-calorie choices such as vegetables, fruits, and/or whole grain breads or crackers. Flavored seltzers are good for cocktail-hour sipping.
• For those with dietary restrictions, plan ahead of time what types of food you will choose and how much you will eat at a party or meal. Making a plan can help you avoid social pressure to overindulge. By planning ahead, you can frequently include reasonable portions of favorite holiday treats in your meal plan. It is important that you don’t deprive yourself, as that can eventually lead to serious overeating.
• When invited to a party, offer to bring a dish that you enjoy sharing, and that will fit into your meal plan. It helps you maintain your special diet, and will probably be a welcomed treat for the other guests.
• Savor holiday “treats”. Keep portions small to moderate, and eat slowly. Concentrate on the taste and texture of the food…really enjoy it!
• Make daily exercise part of your holiday plans. Regular exercise helps relieve stress, as well as regulate the appetite and your body’s insulin production. If you are eating more than usual, add extra activities, like power-walking while shopping or group walks after a big meal.
• When you host a holiday party or meal, freeze any leftovers, especially treats that are particularly tempting. Or, send the leftovers home with your guests. They’ll love it!
• Encourage parties at which food is not the focus. Get together with friends or family to attend a holiday concert, live-theater, art displays, tree-lighting ceremonies, or caroling. Start some new traditions.
• Take the holidays one day at a time, and think positively about dealing with daily food challenges.
• If you “blow it” with your meal plan one day, take a moment to think about what went wrong so you can prevent it from happening again. Don’t be too hard on yourself.

The following recipe can be a delightful addition to any holiday meal.


Sweet Potato Casserole
(adapted from Eating Well Diabetes Cookbook)

2 ½ lb. sweet potatoes (3 medium), peeled and cut into 2-inch chunks)
2 large eggs
1 Tbsp. canola or olive oil
1 Tbsp. honey
½ c. nonfat milk
2 tsp. freshly grated orange zest
1 tsp. vanilla
½ tsp. salt

Topping:
½ c. whole-wheat pastry flour
1/3 c. packed brown sugar
4 tsp. frozen orange juice concentrate
1 Tbsp. canola or olive oil
1 Tbsp. butter, melted
½ c. chopped pecans or walnuts

1. Place sweet potatoes in a large saucepan; cover with lightly salted water and bring to a boil. Cover and cook over medium heat until tender, 10-15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 c. (Reserve any extra for another use.)
2. Preheat oven to 350 degrees. Lightly coat a 2-quart baking dish with vegetable cooking spray.
3. Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
4. To prepare the topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in nuts. Sprinkle over the sweet potato mixture.
5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

Makes 10, ½ cup servings, with 216 calories per serving, 9.5 g. fat, 46 mg. chol., 175 mg. sodium, 4 g. fiber, 30 g. carb., 5 g. protein.

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November 28, 2007 - Plan Ahead for Holiday Gatherings

This is a time of year that many of us spend extra time in the kitchen. With some good planning, this can be an educational and exciting time for the whole family (instead of a stressful experience for one or two individuals). While preparing for holiday gatherings and meals, it can help to use those extra hands around the house to help in kitchen-related tasks. Historically, cooking has been an activity that brought family and friends together--it thrives on group unity and cooperation. By delegating tasks appropriate to age and abilities, everyone can feel like they’ve played an important role in preparing for a meal or gathering.

Consider the following ideas to make your holiday meals special and an enjoyable operation:

• Be prepared! When it’s time to get organized for meal preparation, make a list of things to be done and assign each task to different family members and friends (i.e. table setting, chopping, salad preparation, etc.). It will allow everyone to feel part of the celebration.
• Remember to let children play a part in meal preparation. They will feel proud about helping contribute to a family project—and they will learn important life skills that often get pushed aside with busy schedules. Make their “assignment” age appropriate so it isn’t too easy, or too frustrating.
• Plan ahead for a family walk while dinner is cooking or after the holiday meal (or both). It’s a good time for laughter and conversation, and will help everyone feel more comfortable about a big meal.

You might be amazed at the happy spirits, conversations and bonding that occurs as you all work together. It is also a wonderful time to teach your family life-long healthy food preparation and lifestyle activities.

The following recipe will keep you warm during the holidays or any other time of the year.


Curried Corn Bisque
(adapted from Eating Well’s Diabetes Cookbook)

2 tsp. canola oil
1 c. chopped onion
1 Tbsp. curry powder
½ tsp. hot sauce, or to taste (you may want it hotter)
¼ tsp. salt, or to taste
¼ tsp. freshly ground pepper
2 - 16-oz. packages frozen corn (or 3, 10-oz. boxes)
2 c. reduced sodium, fat free chicken broth (1 can)
2 c. water
1 c. “lite” coconut milk

1. Heat oil in a large saucepan over medium-high heat. Add onions and cook, stirring occasionally, until soft, about 3 minutes.
2. Add curry powder, hot sauce, salt and pepper and stir to coat the onions. Stir in corn, broth and water; increase the heat to high and bring the mixture to a boil.
3. Remove from the heat and puree using an immersion blender, or in batches using a blender or food processor. Process it so that it still has some texture. Pour the soup into a clean pot, add coconut milk and heat through. Serve hot or cold.

Serves 8 (1-cup servings), with 138 calories per cup, 4 g. fat, 1 mg. chol., 121 mg. sodium, 3 g. fiber, 24 g. carb., 5 g. protein.

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