Fun in the Sun (and Healthy Eating Too)

What's a better way to spend summer than enjoying some delicious food at an outdoor party? Making it nutritious food too! It's a hard fact to accept but the classic summer foods of hamburgers, hot dogs, chips, potato salad aren't necessarily the healthiest of foods.  That doesn't mean you can't eat them (I've never been one to turn down a slice of apple pie), it just means you should use moderation and choose healthy alternatives when you can.  When you choose healthy alternatives you can keep everything you like about your normal food while making it more nutritious.  For example, taking easy steps like reducing fat and salt in your meals by using more spices and herbs can have a huge impact on your health while not sacrificing taste.

                  

            What if you don't know a delicious summer menu that also includes some healthy options? Well, you're in luck because ChopChop Magazine (www.chopchopmag.org) has loads of healthy recipes that the entire family can make together! Here are a few ideas to get the ball rolling! For that classic burger that any barbeque can't be without, why not mix in some cooked quinoa to add texture and whole grains or go vegetarian by making a black bean burger. And what's a juicy burger without some classic potato chips?  Instead of potato chips try roasting some chickpeas with olive oil, salt, and whatever seasonings you enjoy. Instead of sour cream and onion dip, try making a bean dip and using whole wheat pita chips. There's loads of healthy dips to make so don't be afraid to experiment! To top off your meal, why not try a refreshing fruit spritzer made of club soda and some fresh fruit or a splash of 100% fruit juice.  It's the perfect drink to cool you off on a hot day!

                                                         

            When all this delicious food is made and ready to eat, it might be hard to resist the temptation to eat it all so just keep MyPlate (www.choosemyplate.gov) in mind.  MyPlate is a helpful, easy way to correctly portion food so you end up eating a well-balanced meal.  Even taking a quick glance at MyPlate graphic will help you remember how to correctly portion your protein, vegetables, fruits, whole grains, and dairy.

            With 4th of July around the corner, it would be a great to time test out some healthy recipes and make MyPlate your plate!

Happy and healthy eating!

Posted by Jack Knauer, Physical Activity and Health Coordinator 

Come Play With Us

On May 1, 2014, Philadelphia City Council passed a resolution recognizing May as Physical Fitness and Sports Month. HPC's Executive Director Vanessa Briggs, together with representatives from Philadelphia Parks and Recreation Department, Independence Blue Cross, and other HPC staff, accepted the resolution on behalf of HPC.

HPC is committed to promoting health and physical activity, sometimes known as active play, because it is an important strategy for preventing and managing chronic disease. We are pleased to announce the launch of the Philly Play Summer Challenge--an exciting new initiative that provides opportunities for Philadelphia youth to be physically active across all ten City Council Districts. Philly Play is a collaboration with its creator, Councilman Bobby Henon (6th District), Philadelphia Department of Parks and Recreation, City Council and Health Promotion Council (HPC), who is leading the programmatic design, implementation and coordination.

Why Philly Play?

The recently released 2014 United States Report Card on Physical Activity for Children & Youth gave U.S. youth a physical activity grade a D- and another recent study purported that obese adults participate in less than one minute of vigorous physical activity a day. Not very promising results are they?

Because people are more likely to start and continue things that they enjoy, maybe it is time to start thinking of physical activity as play and fun so that you're more likely to get and stay active. For example, if you don't like running on a treadmill but enjoy nature, why not jog or walk along the Schuylkill river walk or to your nearest playground?  If you're like me and don't like running but have a competitive side, play a game of handball or Frisbee with family and neighbors.  And, if you're just starting out, try a less intense activity like gardening or a lunch break walk. Remember, it doesn't matter if it's a pick-up basketball game or a walk with a best friend or dog (not mutually exclusive) - It's about getting our hearts pumping and having fun while we're at it.

The rewards of being physically active are many but you may wonder: how much physical activity do I need to be healthy? Experts recommend 30 minutes per day of moderate physical activity, 5 days a week for adults; and 60 minutes per day of moderate physical activity, 5 days per week for kids. But you can make a positive difference in your health and the health of your family with even small amounts of physical activity every day. Start with goal of a level of activity that is reasonable for you. A weekly walk with friends or a dance class at your local recreation center could be a great way to start a lifelong routine.

For more information on Health Promotion Council visit our website www.hpcpa.org.  For more information on the Philly Play Summer Challenge go to www.phillyplay.org.

HPC: Beating the Drum for Heart Health

February is Heart Health Month and Health Promotion Council (HPC) wants to promote awareness of your heart health that can help you keep your heart strong all day, all month, and all life long! The Center for Disease Control (CDC) reports heart disease kills about 600,000 people each year. And, heart disease is the leading cause of death for both and men and women. Heart is a big topic that obviously reaches many people and their families.

Have you thought about your heart lately? After all, it has been working for you non-stop from the time you were born. The heart is considered to be the most important muscle in your body because it pumps blood throughout your body. And, in turn, your blood brings fresh oxygen and nutrients to nourish the cells of your body. Your heart beats for you while you are eating dinner, exercising, watching a scary movie, or cheering for your favorite team.

So, why do most people forget to think about heart health? Probably because we don’t see it! As the saying goes, ‘out of sight out of mind’. Even as a professional nutrition educator and fitness trainer, I am guilty of forgetting my heart sometimes, too.  

But, February is Heart Health Month and there is no time like the present to 

start taking care of your heart or boost your efforts. Exercise and healthy food are an important combination for a healthy heart. The American Heart Association recommends that you exercise a minimum of 150 minutes per week of moderate exercise or 75 minutes every week of vigorous exercise.  Thirty (30) minutes a day, five days a week is an easy way to remember this goal. According to the National Institute of Health, examples of moderate activities are walking, gardening, pushing a stroller and washing and waxing a car.

If you don’t feel you are able to make it for 30 minutes, it is ok! Start where you are with smaller intervals, like walking or dancing for 15 minutes a day and work towards a goal of 30 minutes or more a day!  

Besides exercise, eating heart healthy like fruits, vegetables and whole grains are great ways to keep you healthy.  Sometimes, the fruits and vegetables in the grocery store look dull and boring.  But, all it takes is a little imagination and time to turn fruits and vegetables into something tasty, exciting and fun. For example you can try dipping your veggies or whole grain crackers in dips like hummus or salsa or snacking on roasted baby carrots. With fruit, add spices like cinnamon, nutmeg or ginger to apples, pears and bananas to take your ordinary fruit snacking over the top. HPC has provided two delicious and affordable recipes for salad and snacks below to inspire you!

Enjoy!

  

Recipe for Spring Salad with Mustard Vinaigrette – Makes 6 Servings

Ingredients:

6 cups loosely packed spring mix lettuces

Any add-ins of your choice — see hints below

      Vinaigrette Dressing:

3 tablespoons vinegar

2 tablespoons vegetable oil

1 teaspoon prepared mustard

1 clove garlic, finely chopped, or ½ teaspoon garlic powder

¼ teaspoon salt                        

¼ teaspoon ground black pepper

Directions:

1.      Whisk together the vinegar, oil, mustard, garlic, salt and pepper in a large bowl.

2.      Soak greens in a large bowl of cold water.  Remove from the water and drain (Rinse again if the water is still dirty).  Dry thoroughly.

3.      Add the spring mix to the dressing in the bowl.

4.      Add any other ingredients, toss gently but well and serve immediately.

Add-In Recipe Hints:

ü  Other early spring vegetables that are tasty, colorful additions to a salad might include--beets, radishes, sugar snap peas, broccoli, and spring onions.

ü  Make it a meal! Add cooked meat, poultry or fish, pasta, nuts, seeds, tofu or cheese.

ü  Add fresh or dried fruit for color and natural sweetness.

ü  Different herbs and spices can add flavor to your dressing.

  

Recipe for Fruit Medley

                       

Preparation Time: 10 minutes

 Cooking Time: No cooking time

 Servings: 4 servings    

 Can be made ahead? Yes

 Can be frozen? Not recommended

 Good for leftovers? Yes

2 cups chopped fruit, fresh, frozen, or canned, or a combination

¼ teaspoon citrus peel (optional)

¼ teaspoon ginger, freshly grated or dried powder (optional)

1/8 teaspoon salt

                       

If using frozen fruit, thaw and drain in advance. If using canned fruit, drain and rinse with water.

Chop the fruit into the same size as much as possible, if using different types of fruit. Add remaining ingredients, serve immediately or chill in the refrigerator for ½ hour to an hour.       

This dish can be eaten on its own as a snack or topped on pancakes, cereal, or yogurt for breakfast. This recipe can also be cooked on the stovetop with the addition of ½ cup of water, over a low heat, for about 10-15 minutes, for a warm fruit snack or topping.

Happy New Year: Cheers to Healthy Living

Holiday season is over and while the memories of family togetherness and festivities linger, folks may find that they have forgotten their physical fitness routine and their clothes feel a little tighter. So, how can people re-start their normal healthy eating and exercise routines or meet their New Year resolution to watch what we eat and get healthy amounts of exercise?

Health Promotion Council has come up with simple steps, manageable substitutions, and some fresh ideas to help get you back on track.

Re-adjust your eating habits:

·        Eat a healthy snack during the day to sustain your energy and avoid overeating. Quick ideas are whole grain crackers with string cheese, baby carrots with hummus, cereal with milk

·        Use wholesome foods for making lunch and dinner dishes that will cut down on high fat, cholesterol and sugar (and save money from eating out)

o   Whole Wheat/Whole Grain dinner rolls instead of enriched white flour rolls

o   A new take on Green Bean Casserole http://www.diabeticlivingonline.com/recipe/fresh-green--bean-casserole-1

o   Loaded Mashed Sweet Potatoes:

http://www.diabeticlivingonline.com/recipe/vegetables/loaded-mashed-sweet-potatoes

o   Fresh Vegetable Antipasto Platter—always a hit!

http://www.vegetariantimes.com/recipe/antipasto-platter/

o   Delicious Roasted Cauliflower: http://www.eatingwell.com/recipes/balsamic_parmesan_roasted_cauliflower.html

·        Watch the salt. Choose fresh or frozen vegetables that are low in sodium. If using canned veggies, always drain and rinse them.

Pay attention to stabilizing your blood sugar:  

You can regulate your blood sugar by making responsible choices:

·        Alter your portions. There are so many foods to choose from; try taking just a small amount of many different items.

·        Choose low-calorie drinks such as sparkling water, unsweetened tea or diet beverages. (The best beverage of all is water!)

·        Choose high fiber foods. Foods high in soluble fiber, like beans, oats, barley, and certain fruits and vegetables, help to slow down digestion and the release of sugar into the bloodstream. Try adding beans to salads, soups, or casseroles, or top fruit and yogurt parfaits with oat cereals like Cheerios.

Find new and rediscover fun physical activities:

·        Walk with loved ones or a pet and count how many neighbors or trees you see.

·        Play with a younger generation of relatives or family friends

·        Try to learn a learn dance or sporting activity

·        Jumping rope, yoga and kickboxing are all activities that are low cost and easy to do indoors.