Let’s start with our Soda Free Summer campaign. The goal of the campaign is to reduce consumption of soda and sugary drinks among children and adults in Boston.   As the summer temperature rises so does the consumption of these drinks. The average person eats almost 100 pounds of sugar a year, and the largest source of added sugar in the U.S. diet is sugary beverages. This campaign is to raise awareness that these drinks typically have lots of calories and no nutritional benefits.  

Consumption of soda and sugary beverages has been shown to increase risk for obesity and other chronic health problems such as heart disease and type 2 diabetes. These issues are very much a reality for Boston residents, as 52% of adults in Boston are overweight or obese, and almost half of Boston high school students are overweight or at risk of being overweight.   

 

Just how much sugar are we drinking?

A 12 ounce can of non –diet soda contains 10 teaspoons of sugar.

A 20 ounce bottle of non-diet soda contains 17 teaspoons of sugar.

To put this in perspective, drinking one 12-ounce can of soda per day can result in a weight gain of 15 extra pounds per year. Drinking one 20-ounce bottle of soda can lead to 25 extra pounds in a year.

Any reduction in consumption is a step in the right direction. Replacing soda with healthier options such as water, water with fruit slices, unsweetened tea, low fat dairy, or seltzer will have positive health benefits. The greatest benefit will be seen by those who reduce their consumption the most, or eliminate soda entirely. To support selecting a healthier option, CLICK here for the quick and easy Raspberry Sprizter. For other helpful information on selecting healthy beverages, CLICK here
 The Soda – Free Summer campaign is a fun way to encourage individuals and youth organizations to take the pledge to be soda free for the summer.     When taking the pledge, individuals have two options:

  1. I pledge to not drink soda this summer
  2. I pledge to reduce the amount of soda I drink this summer

 

Take the Soda-Free Summer Challenge and re-energize your life!

www.bphc.org/sodafreesummer  or www.Facebook.com/HealthyBoston

The second exciting thing about summer is that local produce is now available at Boston‘s farmers’ markets.  The array of produce is fresh-picked so it has not lost any nutritional value in the time it takes to travel long distances that may happen at grocery stores.  The variety of produce makes this the perfect opportunity to try new vegetables such as garlic scapes, which are the early tops of garlic as it’s growing. It’s great chopped as garnish or to add a mild garlic flavor to dishes.   Right now scallions, summer squash, cucumbers a variety of lettuces and salad mix are available.  As the summer progresses, I personally can’t wait for fresh tomatoes.Most of markets around the city have the capacity to accept EBT for individuals using food stamps.  If you would like more information of Boston‘s farmers’ markets dates and times as well as the Boston Bounty Bucks  program  CLICK  here.

 So let’s get out and have fun in Boston this summer, drinking healthy beverages to quench our thirst, and eating local produce to energize ourselves.

So as we think about healthy food for 2010, here are some thoughts to get you going on all of the top three resolutions and still keep you on budget.

 

 

 

 

 

 

Healthy eating means to ditch the extreme diets.   People almost always fail when trying to follow extreme diet plans, because diets are difficult for many of us to stick with over time.  So instead of eliminating certain foods or paying for diet plans, try writing down what you eat for several days, and evaluate where you can cut back 100 calories per day.   Much of the health data indicates that cutting back by 100 calories per day can lead to sustainable weight loss of pound a month.   

When thinking about cutting calories, don’t forget to think about your drinks.  Cutting out sugary drinks such as soda and other sweetened beverages, can be a quick way to save   150 -200 calories.  Try drinking tap water or other non- sugary drinks.   To get started here’s a free website to help you track your calories and other tips for healthy eating www.Sparkpeople.com

Healthy eating and losing weight also means not skipping meals.      Individuals who successfully lose weight and keep it off are those who consistently report eating breakfast.   A morning meal rich in fiber such as whole grains and small amounts protein slows the passage of food through the digestive system and provides you with a more satisfying feeling.   This feeling of fullness helps curb appetite to keep you satisfied for 3-4 hours until you’re ready for a healthy snack or lunch.

For the same price as you pay for a sugary donut or muffin and coffee to go, a healthy bowl of oatmeal or muesli with fruit  can satisfy, provide fewer calories,  and maintain  blood sugar levels  to start your day off toward maintaining  your goal.   Check out these power breakfast ideas to fuel your day.   http://www.eatingwell.com/blogs/hilary_meyer/2009_07_15/power_breakfasts_to_fuel_your_day

Fill your plate with colorful vegetables throughout the day.  There are many more vegetables to try other than lettuce and tomatoes! Bright-colored and dark green leafy vegetables are especially loaded with vitamins and antioxidants. They are also high in fiber, which as mentioned makes them very filling. In addition, they are low in calories – good to help trim the waistline. When you fill up your stomach with veggies, you will be less likely to feel the urge to binge on other high-fat or processed foods.

To save on food costs, look for fresh produce that is in-season. Right now, citrus fruits, such as oranges, grapefruits, and clementines are reasonably priced.  Collard greens, kale and turnips, squashes, and sweet potatoes are all lower priced.   Watch your grocery flyers for sales on frozen vegetables without sauce and stock up.   Here’s a link to check out winter fruits and vegetables.  http://www.foodfit.com/healthy/healthywinterfoods.asp

 Try getting organized and begin with planning your meals.  This step will save you money and time.   If you plan out what you are having for meals, you can utilize foods for more than one meal to reduce waste, for example chicken from dinner meal can be added to a tortilla wrap with fresh veggies for an easy to prepare lunch.  This will save you from spending extra on take out lunches.  

 For new ideas on planning your meals, check out many of the popular women magazines in grocery stores, they often promote weekly or month menus that are cost effective on the budget.  Here is on-line link to support menu planning.   http://www.mealsmatter.org/MealPlanning/MealPlanner/index.aspx

So as a New Year begins, let’s look toward healthier ideas that will save money, time, and will be high in nutrients but low in calories to keep us well in 2010.

  Happy New Year everyone!

Healthy eating and physical activity are two of the most important lifestyle changes that can be taken all year long to prevent or reduce complications of diabetes.   National data show that 1 in 4 people do not know they have diabetes because they don’t know their risk and have never been tested.    The first step is to complete a Risk Assessment.

To find out Are You at Risk?   Click here http://www.diabetes.org/diabetes-basics/prevention/diabetes-risk-test/ 

In keeping with our theme of healthy foods on a budget and this month’s topic,  and increasing awareness of diabetes,   here are simple and inexpensive   Steps You Can Take to Prevent Diabetes:

Calories count to cut your risk for diabetes;  be aware that  fruit drinks,  which are  often mistakenly viewed as healthier alternatives to soda, are calorie packed with little or no nutrients.   Reducing the consumption of soda, juices, iced teas, and other sugar-sweetened drinks and switching to low –fat milk, water, or flavored seltzer water is  an easy switch that  can be helpful to you and your whole family to not gain more weight and reduce their risk for diabetes.

counting

  

  

  

  

  

  

  

  

Incorporate DAILY physical activity to reduce your risk and, achieving 30 minutes a day is was easier if you broke it down to three 10 minute exercise breaks.  Ten minutes of walking in the morning, a brisk 10 minute walk at lunch time and ten minutes of fast paced walking in the evening.  This amount of physical activity added up to     3 ½ hours a week.  Exercise improves insulin use and lowers blood glucose levels, which is important for preventing diabetes.

walk

 

 

 

 

 

 

 

 

 

Take a vitamin D and calcium supplement every day!  Researchers have found that low intake of both calcium and vitamin D is linked to increased risk for type 2 diabetes. Supplementing with calcium and vitamin D was most protective for people with risk for developing diabetes, and experts advise getting 1,200 milligrams of calcium and 1,000 or more international units of vitamin D.  These supplements are reasonably priced and can be taken any time during the day.

vitamin 

 

 

 

 

 

Get enough “shuteye”;  Did you know that lack of sleep can trigger insulin resistance for diabetes even in healthy people?  Reports from University researchers have linked poor sleep to increased risk for type 2 diabetes.    By going to bed one hour earlier, and aiming  for 7-8 hours of sleep,  you can felt more alert, have  more energy to be more physically active, and able to handle stress better, all of which help to reduce your  risk for diabetes.

 sleep

For more information about other LIFESTYLE CHANGES, visit: owww.diabetes.org; or

www.health.gov/PAGuidelines.    To learn more The Boston Public Health Commission invites you to learn about risk factors, symptoms, common myths, and prevention tips at our next free community workshop. Diabetes: Defeating the “Sugar” Crisis will be held from 6:00 to 8:30 p.m. on Wednesday, November 18 at the Shelburne Community Center, 2730 Washington Street, Roxbury, MA 02119. Light dinner and childcare will be provided. To RSVP, please call 617-534-5690

The federally-funded Women, Infants, and Children Nutrition Program, better known in the community as WIC, is making history!  This month, the WIC Program has expanded the foods it offers to include a variety of healthy foods from every food group.  This is the first major change for the WIC Program in its 35 years of serving the community! 

 WIC Logo

 

 

 

 

 

The WIC Program serves nearly 9 million low-income women, infants, and children, providing them with a number of services including breastfeeding support, nutrition counseling, and checks to purchase healthy foods.  Since the WIC Program serves such a large number of families, the potential impact WIC can have on family food choices as well as the general health of the country is great.  

 

Foods that were chosen for WIC families were based on recommendations found in the 2005 Dietary Guidelines for Americans.  The foods offered along with the messages that they send are beneficial for all Americans, not just WIC families.  After all, each of us could use more fiber, additional vitamins and minerals and less saturated fat in our diets.

veggie basket

 

 

 

 

 

 

 

 

 

 

 

Foods that are now being offered through WIC include fruits, vegetables, whole wheat bread, brown rice, tortillas, baby foods, and a whole lot more!   WIC’s key messages:

 

–          Offer a variety of healthy and appealing foods to your family  

–          Lower the fat: offer fat free or 1% lowfat milk to loved ones over the age of 2

–          Eat more fruits and vegetables—you have always known it is the right thing to do!

–          Make half your grains whole—switch to brown rice and whole wheat bread

–          Drink less juice and sweetened beverages

–          Breastfeed—babies were meant to be breastfed

 

These are messages any family or individual can benefit from.  Which message or messages will you bring home to your family?  We’d love to hear from you!

 

Share on Facebook. and thanks to Kara  for contributing to the blog this week.

 Sometimes we think farmer’s markets are not cheap and in this economy everyone is watching their budget tightly, however farmers’ markets are beneficial for both your personal finances and for your local economy.  Farmers’ markets provide closer, fresher, and more nutritious foods for just slightly more than or equal to the price of produce at a supermarket. 

 For some neighborhoods in the inner city, supermarkets are usually far away.   If you cannot pay the extra transportation costs, this leaves people with the limited selections offered at small grocery stores, convenient stores and fast food restaurants.   All of these are places where prices are high, products are processed, and fresh fruits and vegetables are poor quality or non-existent.     Since the smaller stores lack the ability to buy in huge quantities like chain supermarkets, they pay more for the products and produce they sell.  Their prices may also be higher due to higher property costs, higher security costs, higher shrinkage (loss of products due to theft and waste), and higher employee turnover, these costs are all pass onto the consumer.

 When a farmers’ market in your community is open, residents should take advantage of the opportunity to buy some of highest quality food available for themselves and for their family.  The farmers do not have to charge for transportation and middle-men costs. In addition, most  of them take WIC and Senior coupons.  Half of them take EBT, and if you are using EBT, check out Boston’s Bounty Bucks’ to find out how you can double your purchasing power!   

Perhaps the most interesting financial benefit of shopping at farmers’ markets is the impact it has on the local economy.  A lot of people don’t think about where their money goes after it is spent.  When you buy produce from supermarkets, the majority of the money you spend goes to the supermarket corporation, whose headquarters may be thousands of miles away.  Only a fraction of every dollar goes back to the farmers themselves.  This is part of the reason why most large farms are subsidized by the government.  They are actually running at a deficit because of the low return they receive for their products.

 When you buy produce directly from the farmers, they get 100% of the money.  They then reinvest a lot of this money back into their local or regional economy.  Small farms are more likely to buy equipment and supplies from other small businesses in the area, and are also providing jobs for local residents.  Local farms stands and businesses are also more likely to stock and sell products from other local merchants.  Since the money you give them stays and re-circulates in your neighborhood, you actually reap more of a benefit from it in the long term. A study by the New Economics Foundation in London found that every pound (or dollar) spent on local goods generates nearly twice as much income for the local economy as money spent in national chain stores

 So contrary to popular belief, farmers’ markets are more beneficial to you than supermarkets.  For the same money that you would spend at the supermarket on produce that has been sitting in warehouses and on trucks, you can by fresh, delicious, and more nutritious produce. Often you can find a greater variety of produce at the farmer’s market, because the grocery store purchases on volume and cannot store different varieties in small quantities.

 Shopping at your local farmers’ markets can impact your health, as we had discussed in one of the past blogs, but it can have an even deeper impact, because you will be helping to support your neighborhood, small farmers, and your wallet! 

 The sight of fresh fruits and vegetables straight from the farm, and the interaction with people who grew them, leaves a good taste in your mouth for the summer, but it might offer a reconnection to nature and to where food actually comes from all year long. 

 Come join us at many of the farmer’s markets in Boston.  Here’s the listing of times,  and location.

By Phoebe Fleming from Project Bread

As we approach the closing of schools, we may overlook lunch – an important meal that children should be eating even though they are not in school.  The solution is The Summer Food Service Program (SFSP) which provides free, healthy meals to children and teens up to age 18.    The free meals are available at specific Boston locations during the summer months. The SFSP is a safe, fun way for children to get nutritious meals when school is not in session, and it’s easy to participate since no sign up or identification is required.

 Why is there a summer meals program?

During the school year, many families can stretch their food budget by applying for free or reduced price school meals for their children.   The School Lunch Program is funded by the U.S. Department of Agriculture and administered by the Massachusetts Department of Elementary and Secondary Education.

When school is not in session, families often find it difficult to pay the additional meal costs.  During the summer months, without the opportunity to meet this need, children may be at risk for hunger and malnutrition, which could put them at a disadvantage when they return to school in September.  By providing free, nutritious meals and opportunities to continue physical and social development throughout the summer, the SFSP ensures that children return to school ready to learn.

What are the meals like?

Most sites serve lunch and some may offer other meals such as breakfast, snack, or supper. All food served as part of the SFSP must meet federal nutritional guidelines. Meals may be hot, cold, or a combination of both and include milk, fruit and/or vegetables, grains, and a meat or meat alternate (egg, yogurt, nuts, etc.).

Where?

SFSP sites are located in schools, parks, pools, neighborhood centers, faith based organizations, social service agencies, and other local sites in Boston and throughout Massachusetts. In addition to healthy meals, sites often feature supervised recreational or educational activities for kids such as sports, arts and crafts, books, and games.

 How to Get Involved

For more information about the Summer Food Service Program, CALL Project Bread’s Food Source Hotline at 1-800-645-8333 or visit www.meals4kids.org   from July 1st through August 31st.

This  blog is in response to a request from a consumer who asked for tips on how to manage to prepare healthy meals on a regular basis.  The best way to start is to Stock a Healthy Kitchen.

It’s easy to get frustrated choosing what to make for a healthy meal, especially dinner, after a busy day at work.  The best way to ensure that you can prepare a healthy nourishing meal that is not loaded with calories, fats, salt and added sweeteners is to stock a healthy kitchen.  A stocked pantry will make it easier to prepare and serve a healthy meal with the least amount of effort. Quick meals can be just as nutritious as those that require lengthy preparation time. Basically, it’s all dependent on what foods or staples you have and how much time you have for preparation.

Getting your pantry, refrigerator and freezer stocked with healthy items DOES NOT have to break your budget.  Start slowly and add ingredients, utensils as you increase your recipes and cooking skills.  Spring time is the perfect time to think about cleaning out, and restocking.  Here are some suggestions that can make your meal preparation a pleasure rather than a stressful situation.  

 

Keep in dry storage (pantry)  

Canned goods and bottled items

  • Canned beans –cannellini, great northern, and chick peas black, red and kidney beans. 
  • Low sodium  chicken, beef or vegetable broths
  • Tomatoes,   diced, puree, whole and sauce,
  •  Light or white tuna and salmon, water packed
  • Fruits canned in juice
  •  White wine ( Non alcohol variety is available )

Vegetables /fruits and nuts

  • Potatoes , russets  and red
  • Onions , yellow and red
  • Jalapeno peppers
  • Dried fruits  all varieties
  • Nuts- almonds,  walnuts, pecans 

Oils and condiments

  • Canola or Vegetable oil for cooking
  • Spray oils canola or olive 
  • Extra virgin olive oil for cooking and salad dressings
  • Reduced –fat mayonnaise
  • Vinegars- balsamic, red–wine, rice –wine, apple cider and white.
  • Sauces,  barbecue, or marinades
  • Lite Soy sauce,  hoisin sauce 
  • Ketchup

Flavorings

  • Iodized salt
  • Kosher salt,  sea salt
  • Black peppercorns
  • Onions  fresh and dried
  • Garlic powder
  • Dried herbs,- bay leaves, sage , thyme leaves, oregano, Italian seasoning blend 
  •  Spices  ( whole or ground )  chili powder , cinnamon,  cumin, ground ginger, dry mustard, paprika, crushed red pepper
  •  Sugar , white and brown
  • Honey

  Breads, grains and legumes

  • Breads, whole grain and enriched
  •  Whole grain crackers
  • Flour, all purpose enriched and whole  wheat flour
  • Rolled oats, regular and quick cooking ( but not instant )
  • Pasta in a variety of shapes and sizes- preferably whole wheat  
  • Brown rice,  regular and quick cooking,
  • Sugar, white and brown
  • Plain dry  bread crumbs
  • Whole grain cereals

 Keep in your freezer

  •  Whole grain bagels, pita bread
  • Boneless chicken breasts
  • Fish fillets
  • Frozen vegetables,- all varieties without added butters or sauces
  •  Frozen berries and fruits
  •  100% fruit juices, concentrate
  • Lean beef
  •  Ground turkey
  • Turkey sausage, breakfast links and/or  Italian for quick pasta dishes   
  • Pizza crust
  • Frozen basil or garlic
  •  Frozen low –fat yogurt or ice cream for quick dessert
  • Fresh ginger  ( freeze unused portions and take out  as needed)

 Keep in your refrigerator

  • Eggs
  • Low-fat cheddar cheese or feta cheese
  • Good quality parmesan or romano cheese
  • Citrus juice,  orange or grapefruit
  •  Low –fat cottage cheese
  • Dijon mustard
  • Fresh fruits in season
  • Lemons and limes  
  •  Parsley , fresh basil, scallions
  • Fresh garlic
  • Milk, low-fat
  • Salad dressings, light or low-fat
  • Salsa
  • Vegetables,-  carrots, celery, lettuce, green or red  pepper, tomatoes
  •  Low fat yogurt
  • Water packed tofu
  •  Turkey bacon
  • Unsalted butter
  • Trans fat free margarine

 These basic items will get you started on your way to healthy cooking.  To begin, check the sales on your frozen vegetables, canned goods and dry goods and stock up.   Check your discount stores for sales on the dried fruits, herbs, spices and oils.  Often at the discount store you can get the dried herbs and, spices for under a dollar.    Don’t’ forget to use coupons on items that are on sale. This is how you can stock up on the lower cost side.  So as you prepare your healthy kitchen continue to use the other tips of menu planning, and sticking to grocery list except to add one or two items from the stock list to build your base.

The beauty of having a healthy stocked kitchen is that today, I found a new recipe for beef and asparagus stir fry which looks tasty with a nice Asian flavor.   On my weekly menu I had a beef dish planned, but I was busy this morning and did not add the dish to the slow cooker.    We all have days when things do not go as planned.  Not to stress about it because the new recipe I found will be just as great.   I have all the ingredients.  I will use the beef already planned, just slice it thin. All the others ingredients or flavorings, I do not have to run out for, I have them in the dry pantry.  I have in the freezer asparagus (purchased on sale two weeks ago and then froze).   So when I get home I can relax, enjoy preparing a healthy meal in 40 minutes (that’s how long it takes brown rice to cook.) and enjoy tasting a new dish