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January 2008 - Times-Standard Articles

January 2, 2008 - Make Time for Family While Eating Daily Meals Butternut Squash and Barley Casserole with Turkey

January 9, 2008 - Set Realistic Goals to Lose Weight Broccoli and Straw Mushroom Stir-fry with Shrimp

January 23, 2008 - Simple Rules for Healthy Safe Lunches Mediterranean Lentil Ragoût

January 30, 2008 - Physical Activity has Many Benefits Veggie Tortilla Roll-Ups

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January 2, 2008 - Make Time for Family While Eating Daily Meals

It’s time to start practicing your New Year’s resolutions, and I encourage including one that will add to your family’s overall health: Eat more meals together! It can be difficult to get everyone together for a family meal every day, but there are so many benefits that aiming for at least 3 to 5 family dinners each week is a worthwhile goal for the New Year.

Family meals are amazingly powerful! Research shows that some of their benefits include:

• Better communication among family members. They are an opportunity to find out what’s going on in everyone’s lives; what’s going well, and what’s not. They provide opportunities for helping one another.
• They provide opportunities to learn social skills and to learn about new foods. They give parents more opportunities to introduce a wider variety of foods (especially vegetables) that aren’t usually available in commercial eating establishments.
• They give everyone a stronger sense of family. Everyone expects a regular get together; they feel important and have a sense of belonging. Family meals are a comforting “ritual” for both parents and kids. They can develop into a time for preparing the meals together, and thereby sharing new cooking skills.
• They usually provide better nutrition, and cost less money than when everyone is eating at different times and in different places. Kids (as well as parents) who participate in regular family meals are more likely to eat more vegetables, fruits and grains, and they’re less likely to snack on unhealthy foods.
• Children who participate in regular family meals have better grades and have fewer problems with drugs, alcohol and tobacco.

And so, you may ask...what counts as a family meal? Actually, it’s any time your family can eat together, no matter where it is. It may be shared at home, in a restaurant, at the beach, or near a playing field. Do your best to make family meals healthy and nutritious, and schedule them at times when everyone can be there.

• Family members will be more interested in making family meals part of their lives when they are a priority for everyone. If they can’t be every day, consider scheduling them on the calendar.
• Make mealtime enjoyable for everyone. Keep conversation light and encouraging. Listen carefully to everyone and focus on positive comments or events of the day. Save discussions about things that should have been said or done for different times.
• Keep meals simple and focus on the time spent together. (Check out KVIQ Recipes at www.northcoastlean.org for some quick, easy and very tasty recipes).
• Turn off the television and radio. It’s impossible to concentrate on family connections when there are media interruptions. Instead, concentrate on family conversations, and enjoy the tasty foods.

Here’s an easy recipe that the family can cook together. It’s a delicious “warmer” for this time of the year.


Butternut Squash and Barley Casserole with Turkey
(adapted from The New American Plate Cookbook)

Canola or olive oil cooking spray
2 tsp. olive or canola oil
1 medium green or red bell pepper, seeded and diced
½ c. chopped onion
½ c. pearl barley, rinsed and drained
1 tsp. dried sage
Ground black pepper
1 can (15 oz.) fat-free, reduced sodium chicken or vegetable broth
1 c. (about ½ lb.) cubed cooked turkey or chicken breast
2 medium-sized butternut squash (about 3 lbs. total), *halved lengthwise, peeled, seeded, and cut into ½-inch cubes
½ c. crumbled feta cheese

1. Coat a 4-quart baking dish with canola or olive oil cooking spray (unless using a Dutch oven).
2. In a large saucepan or Dutch oven, heat the 2 teaspoons of oil over medium-high heat. Add the bell pepper and onion. Sauté for 2 minutes. Add the barley, sage, and black pepper and stir to combine well. Add the broth and bring to a boil. Reduce the heat low and simmer, covered, for 45 minutes. Add the turkey and squash and continue to simmer for 15 minutes more or until all of the broth is absorbed and the squash is tender. If the mixture seems too dry, add an additional ¼ cup of broth or water.
3. Preheat oven to 350 degrees.
4. If using a saucepan, transfer the mixture to the prepared baking dish and top with the cheese. Bake, uncovered, for about 30 minutes, until the cheese is golden.

*It is easier to cut and peel a butternut squash, if you first pierce it with a knife and microwave whole for 1-2 minutes. It softens the outside skin just enough to make cutting easier.

Makes 4 servings, with 369 calories per serving, 8 g. fat, 534 mg. sodium, 13 g. fiber, 52 g. carb., 26 g. protein.

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January 9, 2008 - Set Realistic Goals to Lose Weight

More than 48 million Americans are "on a diet"… this includes men, women and children. Well over half of all American adults are considered overweight. Ongoing studies look at body weight and how it relates to overall health, genetics, and length of life. Studies currently suggest that a person weighing more than 20% above their "desirable weight” have a higher risk for developing diabetes, heart disease and many types of cancer. Other studies suggest that about one quarter of our weight is a result of our genetics and “body type.” For some individuals weight management can prove very challenging, but it is possible.

Many reduced-fat, fat-free, and reduced calorie foods are available on numerous aisles of the supermarket, but according to some studies, many people aren’t using them. On the same aisles are products boasting low carbohydrate content or numerous other possible benefits. People are confused about the best products to purchase.

The numbers of meals eaten in fast-food restaurants have increased, and the quality and variety of healthier foods have increased in some restaurants, with more grilled foods as well as vegetables and fruits. But, these healthier choices haven’t solved our health and weight management problems because along with the positive changes, many of the foods offered are super-sized…even kids’ meals…! We don’t need large portions, and neither do our children.

What does it all mean? There is as much confusion about weight loss as there is about nutrition in general. No matter what the latest “miracle diet” claims, most importantly we need to strive for overall health through regular physical activity, and by eating a WIDE variety of foods with major emphasis on vegetables, fruits, whole grains and dried beans. Round out meals with nonfat or very low fat dairy products and small amounts of fish, poultry or lean meat, if desired (use the size of a deck of cards as a guide to serving size). Prepare and serve all of these healthy, naturally low fat foods with minimal amounts of added fat OF ANY KIND!

If you want to lose weight, set realistic goals. Losing as little as five to ten pounds can vastly improve weight-related conditions such as diabetes, high blood pressure, and high cholesterol. Someone who can lose and maintain a five-pound weight loss can frequently see improved health. Even with extreme effort, some people can’t reach their "ideal weight".

It is most important to:

• Strive for regular participation in physical activities that benefit aerobic health and strength,
• Eat healthfully by including a bountiful supply of vegetables, fruits and whole grains, and
• Get body weight to a place where blood pressure and other health indicators are within healthy ranges.

Enjoy the following vegetable and whole grain-rich meal with your family.


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

¼ c. fat-free, reduced sodium chicken or vegetable broth
2 Tbsp. reduced sodium soy sauce
1/8 tsp. toasted sesame oil
Canola oil cooking spray
1 large garlic clove, minced
2 tsp. finely chopped fresh ginger
4 c. small broccoli florets (about 1 lb.)
1 large red bell pepper, seeded and diced
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

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

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

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January 23, 2008 - Simple Rules for Healthy Safe Lunches

Healthy lunches are important for both you and your child, especially when they include a variety of foods that are lower in fat, higher in fiber, and full of nutrients. And, how you pack a lunch is just as important as what you put in it. Careful packing ensures that the food is free of harmful bacteria and safe to eat. For a safe lunch, keep in mind that any food that has been stored in the refrigerator at home probably needs to be kept cold until it is eaten. On the other hand, hot foods need to be kept hot! Some people think that because of our cool Humboldt County climate, there is no need to be concerned about the temperature of lunch foods, and that is dangerously wrong!

Here are some simple rules to follow when you prepare lunches:

• Keep your hands and work surfaces clean. Wash hands before, during and after preparing lunches.
• Keep the lunch box and thermos clean—wash frequently with hot soapy water.
• At home, store ready-to-eat foods such as fruits, vegetables, cheeses and cooked meats separately from raw meats.
• Only use clean plastic wrap and bags. Re-using bags without thorough washing and drying could cause bacterial growth and illness.
• Find a way to keep cold foods cold. That may mean investing in a small ice pack, or it may mean freezing a juice or yogurt the night before and putting it in the lunch frozen. By lunchtime it'll be thawed, and refreshingly cold. Or, purchase a good thermos and pre-cool it before packing. If students have access to a refrigerator at school, instruct them to put their food into it as soon as they get to school.
• If packing a sandwich, prepare it the night before, and kept it in the refrigerator at below 40 degrees Fahrenheit until you or your child is leaving for work or school.
• Keep hot foods hot. A wide-mouthed thermos can be preheated with boiling water and then used to keep soups, casseroles and similar hot foods hot. The easiest hot foods to use for lunches are leftover soups, chili and stews. If a particular food was enjoyed for dinner, it will probably be a hit at lunchtime too. Just make sure you get it really hot, and then pack it in a pre- heated thermos.

Here’s an easy stew recipe that travels well to school or work. I’ll bet it would be fun for your child to help you prepare it. Serve it with grated Parmesan cheese, whole grain bread or rolls, and maybe a leafy green salad. It’s perfect for our cold, wet days, so give it a try!


Mediterranean Lentil Ragoût
(adapted from The Phytopia Cookbook)

Olive or canola oil cooking spray
1 Tbsp. olive or canola oil
1 large onion, chopped
5 cloves garlic, finely minced
1 jalapeño pepper, minced
1 large fennel bulb, halved and thinly sliced
1 (28-ounce) can diced tomatoes
1 ½ c. orange juice
1 1/3 c. lentils, picked over and rinsed
1 Tbsp. dried basil
1 Tbsp. dried oregano
¼ c. tomato paste
1/3 c. mint leaves, chopped and divided (or 4 Tbsp. dried mint leaves)
6 c. cooked brown rice, quinoa, bulgur, or couscous
Parmesan cheese (small amount to use as garnish)

1. Spray a heavy skillet cooking spray; place over medium-low heat add olive or canola oil and sauté onion, garlic, jalapeño and fennel, stirring occasionally, until soft, about 5 minutes.
2. Add tomatoes, orange juice, lentils, basil, oregano and tomato paste. Increase heat and bring to a boil. Reduce heat, cover, and simmer for 40 to 50 minutes, or until lentils are tender. (addd up to ½ c. water or orange juice if ragout gets too thick.)
3. Stir in mint leaves, reserving 2 Tbsp. for garnish. Serve lentil stew over rice or other grain. Garnish with Parmesan cheese and chopped mint.

Serves 6 with 469 calories per serving, 5 g. fat, 0 mg. chol., 367 mg. sodium, 19 g. fiber, 88 g. carb., 20 g. protein.

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January 30, 2008 - Physical Activity has Many Benefits

We know that physical activity is important to health, and this weekend there will be many Super Bowl celebrations surrounding the two football teams that had the most success with their physical activity this year. But, how are YOU doing with your physical activity? This January we’ve enjoyed many days of good walking weather, and it is well known that walking is one of the best and easiest physical activities for many of us. Taking a daily walk may help us keep our New Year’s resolutions. In fact, it may BE a New Year’s resolution!

If you’ve had difficulty committing to regular walking or some other exercise, make specific appointments with yourself to complete some type of physical activity during the day, and put it on the calendar. Begin by specifying a time on two days each week. Once you’ve accomplished that, increase it by one day each week until you’re doing an activity, maybe walking, almost every day. It won’t take long before you’re really looking forward to that time. Not only that, you’ll feel better and look better.

Here’s a reminder of why physical activity needs to be a regular part of our lives:

• It gives you more energy and stamina
• It reduces stress and improves quality of sleep
• It helps take off body fat and keeps it off
• It builds muscle and increases strength
• It reduces risk for chronic diseases, including heart disease, diabetes and some cancers
• It improves blood circulation and lowers blood pressure
• It helps keep bones healthy

Any increase in physical activity benefits your health, and the closer you can get to the current recommendation of 60-90 minutes most days of the week, the greater will be your health benefit. Some of that time can include work around the house and yard, but in most cases, we need more than that. What can you do right now to increase daily physical activity?

This weekend the Super Bowl could give many people an excuse for being “couch-potatoes”. Instead, use the time during the game to get up, wave your arms, jump up and down, or otherwise get in motion. If that doesn’t work for you, get up and move during breaks in the game. Stretch, run around the outside of your house or apartment, dance, or move to music that comes on during the ads.

Share the following snack recipe at home or at any Super Bowl party. It’s tasty, quick and easy. If preferred, vary the vegetables or serve with a side dish of salsa.


Veggie Tortilla Roll-Ups
(adapted from Everyday Healthy Meals)

4 (7-inch) whole wheat tortillas
8 Tbsp. (1/2 c) nonfat (or reduced fat) cream cheese
2 c. shredded romaine lettuce or fresh chopped spinach
1 c. chopped tomato
½ c. chopped bell pepper (your choice of color)
½ c. chopped cucumber
¼ c. diced canned green chiles
¼ c. sliced ripe olives, drained

1. Spread each tortilla with 2 tablespoons of cream cheese.
2. Top with equal amounts of vegetables.
3. Roll up tightly to enclose filling. Cut into thick slices and serve.

Serves 4 with 128 calories per serving, 2 g. fat, 3 g. chol., 427 mg. sodium, 4 g. fiber, 20 g. carb., 8 g. protein.