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EAT 4 THE HEALTH OF IT A newsletter for Healthy Eating Adventure (HEA)
APR 2016 Vol 2-16
Newsletter Content: Penn Nat’l Adventure…pp.1-2 Chili Cook-Off……..….…p. 3 In the News…………..…..p. 4 Patti’s Garden Path.......p. 4
HEA Penn National Graduation 2016
AWESOME! Amazing fabulous food! "Thank you for your dedication!"
Great atmosphere, great energy in room.
Exceeded my expectations! Loved everything. Gave me lots of ideas for foods to have on hand.
I have noticed a reduction in heart burn and have been able to decrease my medication taken in just 28 days!
Eating good, liked the potlucks and friends. The color in all the foods are great!!!
In just my 1st adventure I am sleeping better, have noticed skin changes, and lost 10 pounds.
Here’s what participants are saying...
In the Kitchen…………….p.5 Book Review…………..….p.5
Local Eating………….......p.6 Fulton Farm News………p.6 Dr. Liz’s Corner……..…...p.7
North Square Farmer’s Market
opens May 21, 2016 Saturday Mornings
8am-noon
See what’s going on at Wilson’s Fulton
Center
HEA at ICE FEST Chambersburg PA (see p.3)
Our next HEA will be hosted by Wilson College starting with the
Kickoff on June 14, 2016 with Dr. Elizabeth George’s
presentation and a whole food, plant-based dinner. Check for updates on the HEA website.
Newsletter edited and
produced by BJ Reed
EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org
www.facebook.com/eatforthehealthofit/ [email protected]
717.352.3046 Page 2
HEA held a 28-day Adventure at Penn National Community starting in January 2016 - Dr. Liz George presented the kickoff presentation, followed by a kitchen make-over training and weekly “eat and learn” potlucks. Participants are assigned a coach and are surrounded by community support to help during the transition to a healthy plant-based lifestyle. Congrats to the graduates!
Dr. Liz George explains to the audience…
“Why does this work?”
cook well, eat well, live well
Penn National 2016 Graduation
EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org
www.facebook.com/eatforthehealthofit/ [email protected]
717.352.3046 Page 3
HEA volunteers participated in the annual Chili Cook-Off during the Chambersburg Ice Fest 2016. Judy Yetter, HEA cook-off coordinator, summed the event up, “We definitely had fun and got the word out to many people that would otherwise have never tasted such healthy chili! Our efforts got us a fourth place in amateur entries and we also raised a lot of awareness about the next HEA and healthy cooking so - job well done!”
Chili Cook-Off
EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org
www.facebook.com/eatforthehealthofit/ [email protected]
717.352.3046
HEA programs are supported in part by a grant from the Summit Endowment www.summithealth.org
In case you didn't know it, let me be first to inform you of the good news - March was National Nutrition Month. The government actually had a website devoted to this event and I eagerly went there to see how I could improve on my nutritional intake. I didn't take the time to peruse this vast collection of insights and suggestions but I immediately saw a collection entitled LATEST NEWS. One article was Experiment with Herbs and Spices to Savor the Flavor of Eating Right. Another was The Academy Offers Advice on Reducing Sugar, Sodium and Saturated Fats to 'savor the flavor of eating right'. Under a caption entitled 5 ways to improve your health was the recommendation to eat more Fiber. It seems to me that those of us adhering to the HEA lifestyle of eating are already following these suggested good nutritional guidelines. I wonder if next year, for National Nutrition Month, we could have our group picture become the National Poster "boy" for good eating?
Page 4
Time to plant spring garden is now!
Last week we tilled the fenced garden and planted onions, broccoli, lettuce and leaf greens seeds. Beets and kale will go in this week. Allow a two week interval between the lettuce plantings so you can have a supply of the delicate baby greens. They can get ahead of you. I was delighted last week by purple and white crocus at the front door. This planting was inspired by my niece Karen. The Vo-tech greenhouse on Route 11, is a great place to find Dinosaur Kale. They also have a good selection on bedding flowers and vegetables. Growing your own greens can be done anywhere you have a little soil. Think about edging your foundation plantings with leaf lettuce.
In the News with Tom and Zipper
HEA program was created in 2010 by Dr. Liz George of Mercersburg PA to encourage a lifestyle of whole foods, plant-based eating for the community and beyond. It is a FREE community service of MacWell with sponsors including Wilson College and Penn National Golf Course Community.
In just 28 days you will... *Re-awaken ability to enjoy flavors of food *Lose cravings for sugar, salt and fat *Lower blood pressure and cholesterol *Lose body fat *Normalize blood sugar *Sustain good health. ... All with the help of a coach and on-going support
Patti’s Garden Path
EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org
www.facebook.com/eatforthehealthofit/ [email protected]
In the Kitchen with Coach BJ
Coconut Almond Chocolate Chips Cookies– Yummy gems for a special treat!
¼ cup date syrup or maple syrup 1 medium banana, mashed 3 T. aquafaba (chickpea brine) 1 t. vanilla extract ½ lemon (juice and 1 T. grated peel) ½ cup water plus 1 T. 1/3 cup Almond or Peanut Butter 1 ¼ cups whole wheat pastry flour ½ cup coconut reduced-fat shredded 2 T. flaxseed meal ½ t. baking soda ¼ t. salt ¼- ½ cup semi-sweet chocolate chips Preheat oven 350F. Prepare and combine all liquid ingredients. Place dry ingredients in mixing bowl (except choc chips), mix. Pour liquid ingredients into dry, blend. Fold in chips. Cover a cookie sheet with Silpat or parchment paper, spoon mixture onto it. Bake 12-14 minutes.
Serves: 24 (2” cookies) Nutritional Facts Amount per Serving Calories 103 Calories From Fat 40 Total Fat 6g Sodium 51mg Total Carbs 13g Dietary Fiber 2g Sugars 6g Protein 2g Vitamin C 2% Calcium 1% Iron 6%
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coachbj.com More recipes and videos
cook well, eat well, live well
Page 5
The doctors, dietitians, and research scientists give us the facts about plant-based nutrition. But connecting it all with your reality? That’s where the doctor and dietitian recommended The Plant-Based Journey: A Step-by-Step Guide to Transitioning to a Healthy Lifestyle and Achieve Your Ideal Weight—comes in. With a glowing Preface by Dr. T. Colin Campbell and stellar endorsements from key leaders plant-based nutrition, The Plant-Based Journey stands out from the rest of the plant-based pack because it is the first transition guide written by a teacher.
Book Review
Lani Muelrath, M.A., is an award-winning teacher, author, TV host, and top plant-based vegan lifestyle coach. Certified Specialist in Behavior Change,
Plant-Based Nutrition, and Mindfulness Meditation Instruction, Lani has been featured on CBS TV, ABC TV, Prevention, USA Today, Huffington Post, and The Saturday Evening Post. Presenter for Physician’s Committee for Responsible Medicine, Complete Health Improvement Program, and guest lecturer at San Francisco State University, Lani is Associate Faculty at Butte College where her book has been adopted as required text. Purchase Lani’s books here: Lanimuelrath.com Amazon.com
EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org
www.facebook.com/eatforthehealthofit/ [email protected]
717.352.3046
Eating out locally…
Page 6
FLANNERY’S Mercersburg PA
Portabella mushroom stuffed with fresh vegetables,
topped with toasted sunflower seeds, served
with an herb barley
JOHN ADDISON Greencastle PA Shepherd's Pie
News from Wilson's Fulton Center
February's FRESH (Finding Responsible Eating Strategies for Health) featured local author Julie Castillo, Eat Local for Less: The Ultimate Guide for Opting Out of Our Broken Industrial Food System, sharing her insights and challenging us to make a switch to a foodshed mentality for both personal health and for the health of the planet. Students in PSY 331 and Health Psychology facilitated research into perceptions, behaviors and taste preferences of the eaters in attendance. All attendees went home with a bag of fresh Fulton Farm spinach!
Our next HEA will be hosted by Wilson College starting with the Kickoff on June 14, 2016 with Dr. Elizabeth George’s presentation and a whole food, plant-based dinner. There will be two potluck picnics at Fulton Farm. Join us and bring family and friends to celebrate community healthy eating! More information to follow on HEA website.
March’s FRESH book review was Cowed by globally recognized environmentalists Denis and Gail Boyer Hayes who offer a revealing analysis of how our beneficial, centuries-old relationship with bovines has evolved into one that now endangers us.
CSA schedule for 2016: The North Square Farmer’s Market in Chambersburg PA opens on May 21, 2016, we will be present with our beautiful offerings for the community. Campus farm stand will be open from Aug 24-Nov 16, 2016.
I have a limited number of shares available for the CSA which starts May 24, 2016 - folks can contact me if they are interested. First come, first served. Chris Mayer FCSL Director [email protected] 717-264-4141 x 3247
EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org
www.facebook.com/eatforthehealthofit/ [email protected]
Standing Desk
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However, someone who sits all day and exercises, has greater risk for heart attack, for example, than someone who has a job where he/she moves around and also exercises the 150 minutes. Another study makes it clear that protracted sitting simply is a problem – and not just because you burn fewer calories. A study reported at recent American Heart Association scientific sessions, showed significant improvement in blood pressure when the 8 hour work day was interrupted for 3 minutes every 30 minutes. Participants’ baseline blood pressures were measured throughout their usual sitting workday. On another day they rose from their desks every 30 minutes for 3 minutes of walking down the hall at a 2- mph pace. On yet another day they stood up every 30 minutes and did 3 minutes of simple resistance activities at their desks – half squats, knee raises, calf stretches (what could be simpler?). Blood pressures were measured eight times per day. At the end of the light-walking day, subjects’ blood pressure was on average 14/8 mm Hg lower than on the uninterrupted sitting day. On the simple resistance activity day, it was 16/10 mm Hg lower. Once again – a lifestyle change can give you a comparable result to a blood
Dr. Liz’s Corner
Page 7
pressure pill – without side affects and no co-pay!! I don’t want to make this article to0 long – but real quick – there’s another study of similar design in diabetics that showed improved glucose control and better insulin function with just this simple shift to standing up every 30 minutes and moving around!! So simply put, sedentary jobs are risky!! People with sedentary jobs, or sedentary lifestyle should get up every 30 minutes and move for 3 minutes – to reduce risk of heart disease, diabetes and cancer. So, you might be asking, what’s this about “Nick Iula’s Standing Desk”? Today Patti Nitterhouse and I went to Shippensburg University to enjoy Roberta’s dreamy art show “How’s the Weather?” Looking at her artwork, you feel like you’re right there in the painting. Afterward, we went to the dining hall for lunch. Yes, the public is welcome. Nick was there, so we got to rave to him about our delicious meal AND he got to proudly show us the “standing desk” he had created for his computer in his office - so he can stand, walk in place, move while he designs those delicious menus for the whole school. No wonder he has more energy and glow than ever!!
Usually you hear me talk about the research behind whole foods plant based eating and the many different benefits we’ve seen from our Healthy Eating Adventures. 80% of chronic diseases (and many acute diseases as well) are the result of a lifestyle out of sync with our natural design. Putting in the whole foods is key to making our complex body system work, repair, re-grow. Another aspect of lifestyle is, of course, the physical activity we get. And in today’s world of commuting to work, sitting hunched over a computer or other desk jobs or playing video games and watching reality shows, actual physical activity is very much limited. All this is in stark contrast to the at least 8 miles a day our distant ancestors used to get as they gathered their food. A report last year in the Annals of Internal Medicine described a meta-analysis of published research to quantitatively evaluate the association between adults' sedentary time and health outcomes. It concluded that sitting for prolonged periods increases risk for heart disease, diabetes, cancer and death, even among people who exercise regularly. Yes, heading to the gym at the end of the day still has the benefits noted above.
Nick Iula’s Standing
Desk
