Alissa Vandenbark, Author at MANNA

“Bite into a Healthy Lifestyle”

Posted on March 2, 2015 by Alissa Vandenbark

March is National Nutrition Month® and we are excited to share that this year’s theme is “Bite into a Healthy Lifestyle.” The Academy of Nutrition and Dietetics is promoting daily exercise and encouraging everyone to make healthier, lower calorie food choices. The combination of a balanced, consistent diet and exercise plan will help you maintain or achieve a healthy weight. Attaining a healthy weight helps to reduce the risk of many chronic diseases including heart disease, type 2 diabetes, and certain cancers.

The Academy of Nutrition and Dietetics promotes eating a variety of nutritious foods ranging from fruits and vegetables, whole grains, lean protein and low fat dairy. It is not about drastically limiting yourself, but rather eating food in moderation. Keep track of your portion sizes and use MyPlate as a tool to for a healthy meal. MyPlate encourages that you fill half of your plate with fruits and vegetables. MyPlate also emphasizes choosing whole grains, lean protein sources and low fat dairy products. Whole grains contain more nutrients than refined grains because they contain 3 layers called the bran, germ, and endosperm. Refined grains only contain the endosperm, thereby providing fewer nutrients. Lean protein choices include: lean cuts of meat, poultry, fish and beans. Low fat dairy items include: low-fat milk, cheese and yogurt. Another recommendation from MyPlate is to limit sodium intake by eating less processed foods and microwaved dishes. When it comes to food, fresh is always better!

download

Daily physical activity is just as important for achieving a healthy weight. For children and teens, 60 minutes of exercise is recommended each day. For adults, at least 2 hours and 30 minutes of exercise is recommended each week. Make an exercise plan and stick to it! You could try common forms of exercise like running, jogging, power walking, weight lifting and aerobics. There are also many other options to explore that will still increase your heart rate. You could try dancing, rock-climbing or even swimming. Be creative with your cardio and commit to getting active.

A special thanks to our National Nutrition Month® sponsor:

Shut Up & Dance 2015

Posted on February 18, 2015 by Alissa Vandenbark

Ian Hussey, a Principal Dancer of the Pennsylvania Ballet, has participated in Shut Up & Dance for 11 years. He is serving as Producing Director for his fourth year. MANNA is endlessly impressed by Hussey’s hard work and dedication to this benefit performance. We are so grateful to have the support of the Dancers of Pennsylvania Ballet. We asked Ian to share some thoughts about the event and this year’s performance below.

Shut Up & Dance is truly one of a kind. The event is so unique because it is choreographed, produced, directed and performed by Dancers of Pennsylvania Ballet. A one-night-only event, it is given life by dancers who volunteer their time to put on an incredible show to benefit MANNA clients. We dance to raise awareness of MANNA’s work and to provide nourishment to neighbors who are battling life-threatening illnesses. Many emotions are felt the night of the show: tears, laughter, inspiration and more. It is all very inspiring and moving.

Attendees can expect a memorable night. I don’t want to give away too much because the surprise element is a big component of Shut Up & Dance. However, we certainly believe the audience has a lot to look forward to. I can promise that the original pieces presented by the Dancers of Pennsylvania Ballet will be beautiful. Also, there will be cameos from dancers of other highly sought after ballet companies that represent the Philadelphia community. Oh, and there will be at least one drag queen onstage!

Shut Up & Dance is incredibly important to me. I grew up in this area and it is essential that I give back to my community. I have volunteered in MANNA’s kitchen before, but this is a different way to give back. I’m able to have an impact on the Greater Philadelphia area all while doing what I love, dancing. The opportunity to be Producing Director of Shut Up & Dance is an honorable experience.

Ian

Each year, Shut Up & Dance has a new theme. Below are playbill images throughout the years that display different concepts from the past.

To purchase tickets go to www.mannapa.org/dance.

For more details about Shut Up & Dance, contact Laura Payne, Events Manager, at 215-496-2662 x115.

Thank you to all of our sponsors!

Silver Sponsor	Bronze Sponsor	Media Sponsor

American Heart Month is here

Posted on January 30, 2015 by Alissa Vandenbark

Did you know that February is American Heart Month? The month of February is dedicated to raising awareness about heart disease and educating the population on ways to prevent it. Unfortunately, heart disease continues to be one of the leading causes of death in America prematurely ending the lives of 1 in 4 people. Although there are many risk factors, a healthy diet and exercise continues to be the best defense.

ARC-Heart-Month-Infographic

This infographic was created by The American Recall Center. Learn more here.

At MANNA we make every effort to ensure that our meals are heart healthy, following the nutrition guidelines of the American Heart Association. In each meal delivery, we send our clients fresh fruits, vegetables and whole grains. Our soups are made with low sodium stocks and they are flavored with spices, like garlic and sage, to ensure that they are heart healthy and flavorful. In addition, to help our clients control their cholesterol levels, we limit red meat in our meals to once per week and we send low-fat dairy alternatives.

All of the MANNA clients are following a heart healthy diet, below are some tips from our Registered Dietitian on how you can do the same!

Heart Healthy Tips provided by Alura Costa, RD at MANNA

Incorporate fresh fruits and vegetables, whole grains and low-fat dairy into your diet daily. Think green!
Be careful with canned soups which contain a lot of sodium. Purchase a low sodium soup option or make your own soup utilizing low sodium broth instead. Try adding different types of whole grains like barley or quinoa…yum!
Use spices and flavorful herbs to season foods. Utilizing salt alternatives are key to reducing sodium intake. Basil and cayenne are some of my favorites! MORE
When using canned vegetables, make sure to rinse any excess sodium off by running the vegetables under cold water. This trick is simple and helpful.
Opt for sauce on the side when dining out. Sauces at restaurants are usually high in sodium. Also, some restaurants indicate which meals are low in sodium by placing a small heart icon next to menu items.

Take Action

Go red! Celebrate National Wear Red Day with MANNA and help raise awareness about women and heart disease on February 6th. More: goredforwomen.org
Share American Heart Month Tweets via your twitter account.
Get screened and encourage others to do the same with this e-card generated by Health Finder.
Make a vow to cook more heart healthy meals – recipes.

Making Realistic Health Resolutions

Posted on January 21, 2015 by Alissa Vandenbark

Each year we approach the New Year with excitement and vigor, vowing to challenge ourselves in an area where we think changes need to be made. Out with the old and in with the new! Losing weight and eating healthier tops many people’s resolution lists. Although our intentions are good with a goal of adapting healthier habits, sticking with these goals is not always easy because we tend to set unrealistic expectations for ourselves. We end up making too many changes at once and deprive ourselves of the foods we love which is both unenjoyable and unsustainable.

This year, start small and make just a few realistic changes that you know you can maintain. Below are some helpful tips from MANNA’s Registered Dietitians on becoming a healthier you.

5-A-Day Challenge

Eat five servings of fruits and vegetables every day! Getting the recommended servings of fruits and veggies daily helps to provide your body with the vitamins, minerals and fiber it needs to stay healthy. It is also a great way to help you to maintain or lose weight. Try to keep your fruit in a bowl on your kitchen table so that you will be more likely to eat them. Make it a point to fill half your plate at every meal with fruits or vegetables. At least once a week, skip the meat and try a new vegetarian recipe for dinner. Keep fresh fruits or cut-up vegetables at your desk for a healthy, mid-day snack.

Avoid Empty Calories

Try to avoid empty calories which are calories from solid fats and added sugars that contain few or no nutrients.

Cakes, cookies, pastries, ice cream and donuts
Sodas, energy drinks and fruit drinks
Pizza, cheese, sausages, fatty meats, butter and stick margarine

Get Physical

The goal is to get 30 minutes of physical activity every day. A variety of activities can count towards physical activity including: walking, dancing, gardening, hiking, swimming, household chores, games and sports. You don’t have to do the entire 30 minutes at once, you can break it up into 10 minutes intervals. Try getting off the bus stop a few blocks early and walking ten minutes to work or an appointment. At the end of the day all of your activities add up!

Keep Track

Nothing is better to keep you motivated than seeing the results of your hard work each week. The USDA has created an easy, FREE tool called SuperTracker. SuperTracker allows you to keep track of your progress. You can look up nutrition information for over 8,000 foods, keep a log of the foods you are eating and your daily physical activity, get weight management guidance and receive support from your own virtual coach to help you achieve your health goals. Go to www.supertracker.usda.gov to personalize your experience and get a plan tailored for you!

January is National Soup Month

Posted on December 31, 2014 by Alissa Vandenbark

The blustery cold month of January is upon us. What better time than now to sit down to a hot, delicious bowl of soup to help warm you up! Soups are a great option nutritionally, they provide us with lots of important nutrients including vitamins and minerals for relatively few calories. Soup can be a simple addition to any meal and a great way to make sure that you and your family get the essential servings of whole grains, vegetables and protein in one bowl.

Although some canned soups can be healthy, they are often very high in sodium which can cause an increase in blood pressure and leads to a higher risk of developing heart disease. Sticking to low sodium, broth based canned soups would be the healthier way to go but preparing homemade soups can provide many more health benefits.

6a00d8358081ff69e2019b0056c793970b-800wi

Preparing your own homemade soups allows you to control the nutritional value by adding plenty of vegetables, whole grains, healthy protein and herbs which naturally flavors your soup and allows you to skip the extra sodium. The winter months bring us a whole new variety of vegetables to choose from including cabbage, kale, leeks, mushrooms, turnips and winter squash. Squash is packed with tons of nutrients such as vitamin A, vitamin C and fiber. Adding lean meat like chicken or turkey will make the soup more filling while increasing the protein content. Making sure to use a low sodium beef, chicken or vegetable broth rather than one that is cream based will ensure the soup has less salt and fat.

Other benefits in cooking homemade soup is that it tends to be much more cost efficient. Preparing a large batch of soup will allow you to have leftover which you can freeze for a later time. Making homemade soups is a great way to keep warm and stay healthy throughout the winter months.

13800285-soup-isolated-on-white-background

If you are crunched for time this winter season, why not purchase a delicious, homemade soup from MANNA? Starting Thursday, January 1st, we kick off our annual SOUPer Bowl fundraising event. Choose from 3 delectable soup flavors including Hearty Chicken Noodle, MANNA Minestrone and Creamy Corn Chowder. By purchasing our homemade soups you not only nourish yourself, but you support us in nourishing our MANNA clients. For more infomation, go to mannapa.org/souperbowl.

A recipe to try:

Healthy Butternut Squash Soup

YIELD: 6 SERVINGS

PREP TIME: 10 MINUTESCOOK TIME: 1 HOUR

TOTAL TIME: 1 HOUR, 10 MINUTES

Ingredients

1 butternut squash

1 yellow onion

32 oz. chicken (or vegetable) broth

2 tablespoons olive oil

Salt and pepper to taste

Instructions

Preheat oven to 450 F.

Peel, de-seed, and dice the squash into roughly 1-inch cubes (doesn’t need to be perfect).

Peel and dice the onion into roughly 1-inch pieces.

Place the squash and onion onto a foil-lined baking sheet. Drizzle with olive oil and season with a generous pinch of salt and pepper. Roast in oven for 45-50 minutes until squash is lightly golden and fork-tender.

In a large pot, bring the broth to a simmer. Add the roasted veggies. Puree using an immersion blender, regular blender, or food processor. (If using a regular blender or food processor, work in batches so that your container isn’t full to the brim, and be careful not to burn yourself). Finish with a drizzle of EVOO or spoonful of plain yogurt if you’d like, and enjoy! MORE

Healthy Holiday Eating

Posted on December 3, 2014 by Alissa Vandenbark

Do you teeter between counting down the days until your holiday feast and dreading the seemingly inevitable food coma to follow? It can be tough to practice moderation around the holidays and many people pay for holiday indulgences by carrying around extra pounds. Try to keep a couple of tips in mind to curb your holiday hunger while allowing yourself to enjoy all the favorites.

Beat the Beverages

Many people only think about calories when it comes to food. Beverages can be very calorie-dense as well and often offer little nutritional value. Some holiday drinks are full of hidden sugar, fat and calories. Here are a couple ways to cut back:

Eggnog

Try mixing ½ a glass of skim or low-fat milk with ½ a glass of eggnog

Passing on the alcohol also means passing on extra calories

Hot Chocolate

Opt for low-fat or skim milk instead of whole milk.

Pass on the whipped cream or keep it to 1 tablespoon or less

Apple Cider

Check for added sugars—make sure you’re drinking 100% juice

Know Your Meal

This doesn’t just mean know the dish, but know the ingredients. Being aware of common sources of fat, sodium, and extra calories can help you make the best choices at the holiday table.

Be aware of Sodium

Many holiday favorites like breads, rolls, canned stocks, soups, and sauces are very high in sodium. Use herbs and spices like rosemary and cloves instead of salt and butter. When you can, choose to use fresh fruits and vegetables instead of canned—these have added sodium too.

When it comes to turkey…

Choose lighter pieces of meat, as they have fewer calories than dark meat.

Remove the skin from your meat.

Remember portions—a serving of meat is 3 oz. or about the size of a deck of cards

Gravy is dangerous when it comes to fat, calories, and sodium. If you choose to use some, keep it to 1 tablespoon and use it for turkey only.

Don’t Destroy Dessert

When it comes to sweet treats, try to sample rather than making a second meal out of pie and cookies. These treats are sure to be packed with sugar and fat and that’s after the meal! Consider sharing a serving with a buddy or asking for a smaller slice.

Healthy Eating Starts with Healthier Cooking

Try some tricky culinary maneuvers to reduce the fat, sugar, and sodium in your holiday dishes. Your guests will never notice, but they sure will thank you later!

When baking…

Try substituting ½ the butter for applesauce.

Use low-fat or skim milk instead of whole milk or heavy cream

Substitute ½ the white flour for whole wheat

When cooking, opt for vegetable oils instead of butter

Use whole-grain breads, pastas and stuffing instead of white

Compare labels to make lower-sodium choices

Use spices to ease up on salt and sugar. Consider things like cinnamon, cloves, vanilla; rosemary, thyme, garlic.

Finally—Remember to stay active

Go for a walk. Try sledding again. Ice skate…tis the season!

A DAY OF THANKS AT MANNA

Posted on November 11, 2014 by Alissa Vandenbark

Thanksgiving at MANNA is truly the best day of the year. The MANNA community comes together to provide a decadent, yet traditional Thanksgiving meal to clients and their families. Everything from a turkey with all the trimmings to a delicious home-baked pie, the MANNA community supplies and delivers these loving meals free of charge! Nourishing our neighbors is what it is all about on Thanksgiving here at MANNA.

Our staff will open the MANNA kitchen promptly at 5:30am to begin the day. The kitchen will be filled with 100 volunteers cooking, baking and packaging over 1,800 homemade Thanksgiving meals. 150 volunteer drivers will line up on Ranstead Street to deliver to 450 different MANNA clients and their families. MANNA looks forward to Mayor Nutter, along with other dignitaries, contributing to the volunteer efforts on this busy, yet gratifying day. We are thrilled to have District Attorney, Seth Williams volunteering in the kitchen again. It’s important to us that our clients celebrate this special holiday and have something for which to truly give thanks.

Thanksgiving Day could not happen without our devoted volunteer force.

Our Thanksgiving Day sponsor, PECO is graciously underwriting the cost of the Thanksgiving meals. “MANNA is an incredible organization that provides a critical service to our community. As a PECO employee and member of their board for more than five years, I couldn’t be more proud of what PECO does to contribute financial and volunteer support to MANNA to help with their mission” shares Mike Giessmann, Director of Finance, PECO.

Want to get involved and help MANNA during the holiday season? Contact Glenda, our Volunteer Associate or call 215-496-2662 x100. We still have available volunteer shift opportunities!

Food Safety, Access & the Impact on Low Income Families

Posted on November 5, 2014 by Alissa Vandenbark

A sobering study released by researchers at Drexel provides more evidence that inequities in our food system present health threats to low-income populations in Philadelphia. Taking samples from almost 400 corner stores and small grocery stores from 2008 to 2010, the researchers found that foods available in less affluent neighborhoods were significantly more likely to be rotten or contaminated. Milk, fruits, and vegetables were more likely to go bad soon after purchase than those sold in more affluent neighborhoods. Ultimately, the study showed that when staples and healthy foods were available in poor neighborhoods, it was often at the cost of food safety.

This isn’t necessarily an insidious finding; people are not deliberately serving contaminated food to the poor. Rather, many stores in low-income neighborhoods seem to simply lack the capacity to store and serve foods the way that stores in middle or high income areas do. Refrigerated items are more likely to sit out longer as smaller staffs work to stock coolers and refrigerators, and profit margins are so thin that many stores may not be able to afford proper refrigeration

These issues of food safety are a part of the larger food access problem in Philadelphia, however work is being done to alleviate these ills. The city government, working with the Food Trust and several other organizations, is addressing healthy food access through the Get Healthy Philly program, which includes funding and capacity building for healthy corner stores and healthy food retail in under served communities.

However, while these efforts are making great strides in improving food access in Philadelphia, Drexel’s study has striking implications for MANNA’s vulnerable clients. While healthy people might get sick from contaminated or spoiled foods, the illnesses are fairly mild and temporary. A person may experience nausea, diarrhea, or vomiting, but it will likely be short-lived, and many people won’t even know it was caused by their food. However, for critically ill patients, these food safety issues are far more concerning as a compromised immune system might result in more serious consequences of foodborne illnesses. This is yet more evidence that the critically ill deserve and need carefully prepared home-delivered meals, so that their safety and health can be protected.

In spite of the food injustice emphasized by Drexel’s study, with the many initiatives to build a strong network of healthy food retailers in the city, Philadelphia is moving in the right direction to address the issue. However, at MANNA we also recognize that our clients are particularly vulnerable to the still-present issues in our food system, and we continue to work to safely nourish those who need it most.

This post is by Kelly McGlynn, rising senior at Brown University and former Advocacy & Health Policy Intern at MANNA.

Diabetes Awareness Month

Posted on October 29, 2014 by Alissa Vandenbark

November is National Diabetes Awareness Month. This month, we encourage everyone to take time to consider the risk factors for diabetes and to take steps to prevent it.

Did you know?

There are three types of diabetes: type 1, type 2, and gestational. Only about 5% of diabetics are type 1, and many of those are diagnosed in childhood or as young adults. Gestational diabetes affects pregnant women (about 2-10%) and typically ends after pregnancy. Type 2 diabetes is the most common type and tends to develop in adulthood and is preventable. Comorbidities or complications associated with diabetes are severe. Many are common and can cause serious, long-term consequences including: hypoglycemia, hypertension (affecting 71% of adults with diabetes), dyslipidemia (affecting 65% of adults with diabetes), cardiovascular disease (death rates are 1.7 times higher with diabetes), heart attack (1.8 higher hospitalization rate with diabetes), stroke (1.5 higher hospitalization rate with diabetes), blindness (in diabetics over 40 years in age, 28.5% have damage to blood vessels in eyes that may leads to blindness), kidney disease (diabetes is the primary cause of kidney failure in 44% of all new cases) and amputations (73,000 in 2010 alone, accounting for 60% of all non-traumatic lower-limb amputations).

Diabetes is the 4th most common primary illness in clients served by MANNA. In the past year alone, MANNA has served 433 diabetic clients, comprising 23% of all MANNA clients. As of 2012, 9.3% of Americans have been diagnosed with diabetes – almost 1 in 10! Over a quarter of all seniors have diabetes and it is now the 7th leading cause of death in the United States. There are 1.7 million new cases per year and approximately 7 million diabetics are undiagnosed.

Prevention

The most effective way to prevent and control diabetes is through a proper diet. A proper diabetic diet is more than just skipping out on cake and cookies. Managing diabetes through diet requires portion control, meal regularity and balance. Diabetics must regulate the amount of carbohydrates in their diets in order to keep blood glucose levels safe. Balancing carbohydrates with protein and fiber is important as well. If blood glucose levels spike too high or drop too low the effects can range from shakiness and fatigue to hospitalization and seizures. Working with a Dietitian and/or a Certified Diabetes Educator can help diabetics make smart choices and minimize the risk of high or low blood sugar. MANNA’s dietitians provide free nutrition counseling and education for individuals suffering from diabetes. To schedule an appointment, contact the Nutrition Department at 215-496-2662 x5.

MANNA is also proud to share that we will Step Out for Diabetes! On Saturday, November 1st, the MANNAmals will once again be at the Art Museum to support The Walk to Stop Diabetes. We’re committed to walk and raise money in this inspirational event not because 29 million people in the United States have diabetes, but because we personally know some of them, and want to do something about it. So many lives are touched by diabetes. Chances are your life is too. Join us or donate – either way, you can change lives. For more information or to register, visit our Team Page or search for Team MANNA. We are forever grateful for your support. Together we can Stop Diabetes!

get ready to run4urlife

Posted on October 23, 2014 by Alissa Vandenbark

Have you heard all of the #Run4UrLife craze? If not, allow us to tell you all about the first ever spooky fun run 3k through West Hill Laurel Cemetery on October 30th! We are beyond excited to launch this unique event that encourages fitness and benefits MANNA.

The idea for Run4UrLife came about at an Independence Business Alliance meeting hosted by Comcast when our very own Rob Saxon got to talking with Matthew Ray of Chatterblast, Deb Cassidy of West Laurel Hill Cemetery, Klay Fennel of Comcast, and Gavin McKay of Unite Fitness. What started as a cool idea quickly become a very real and very happening event thanks to some amazing professionals in this city coming together.

Tag Strategies generated a logo, poster, and t-shirt design and Sage Communications provided their public relations expertise to get us some media coverage. Christopher Gabello and Gabello Studios shot and directed an amazing PSA for Run4UrLife and we thank Comcast for getting it out there for all to see!

The OFFICIAL Run4UrLife video:

We are so grateful to have such wonderful partners working with us. The funds raised from Run4UrLife are going to help MANNA continue to nourish critically ill neighbors in the Greater Philadelphia area.

Don’t miss out on all of the fun! Get your costume ready, lace up your sneakers and get ready to #Run4UrLife. After you outrun the ghosts and ghouls of the cemetery there will be drinks, snacks and fun at a 2-hour after party in the West Laurel Hill Cemetery Conservatory. Prizes will be awarded to the best costumes of the night. We look forward to seeing everyone on Mischief Night for some bone-chilling fun!

You can register for this frightfully fun Halloween event HERE.