January 2017 Nutrition Tip

The start of a New Year is upon us which is often a time of self-reflection and a desire to make changes in our lives.  Most often, these changes include steps towards growth and forward movement to a “better” you.  Although this introspective work is done with good intentions, it can often lead to unrealistic goals that can’t be met or kept.  It is important to remember that we are constantly in a state of a work-in-progress and never a finished product.  This year, instead of making New Year’s resolutions that may not be feasible, take a moment to reflect on your life and the things that will bring you joy, happiness, peace and abundance to help set attainable goals.  Consider using the guide below to help make this process a successful one.

  1. Ask why.

What is your motivation for making changes?  Once you understand your why, the path towards obtaining these goals becomes clearer.

  1. Make the decision.

Make the decision that you are worth it!  When the goals you set comes from a place of self-love, you will be more motivated and able to obtain them.

  1. Make plans, but be flexible.

Life is never still but always changing make sure your plans follow suit.

  1. Stay in the moment.

Change is a process that happens over time, know that you can manage things that are happening now.

  1. Tell people.

Surrounding yourself with a community of family and friends who support you will only make the process more successful.

  1. Quiet the inner critic.

The act of self-criticizing is a way that your ego protects you, these responses come from a place of fear.  Quiet that inner critic by evaluating those thoughts and beliefs and their validity and replacing them with love and empowerment.

  1. Use your mind as a tool for change.

Using gentle language and actions develop a personal mantra, state an affirmation, engage in prayer or meditation.

  1. Set attainable goals.

Set realistic goals and define them from a positive, heart-centered place.  Consider things that you would like to add to your like, not just take away.

  1. Remember it’s not all or nothing.

Change comes in small steps and takes practice.  Allow yourself the space and time needed to successfully incorporate these goals.  And, when you are successful, celebrate!

A Get Inspired Grant Story from The Barra Foundation

Food is Medicine

 

Bruce Palmisano’s wounds wouldn’t heal. The wheelchair-bound Vietnam era vet took medication and nutritional supplements month after month, and still the burns on his feet – from scorching water in a foot massager – wouldn’t heal. Then Palmisano found MANNA, a Philadelphia nonprofit which provides medically appropriate meals to people like Palmisano struggling with chronic or acute illness.

Within a short time, Palmisano was fully recovered. “The program is wonderful,” he said. “Ever since I’ve been on MANNA, for the last four months, my feet healed up 100 percent.’’

MANNA provided Palmisano three high-protein meals a day, designed for wound recovery; it’s one of 11 menus developed by MANNA dieticians for clients with illnesses ranging from diabetes to cancer to kidney failure.

The organization feeds 1,000 people three meals a day, every day. Meals are free to clients. MANNA pays for those meals the way most nonprofits pay for services: they fundraise. MANNA has built an impressive network of individual donors, foundations and corporate sponsors and they organize big, creative fundraisers, like Pie in the Sky.

Palmisano’s case is cited by Ann Hoskins-Brown, MANNA’s director of Policy and Institutional Affairs, as evidence that food can be as necessary as medicine in restoring health. In MANNA’s vision for the future, doctors will write prescriptions for meals and insurance companies will pay for them. “We want medically-appropriate meals to be a standard part of healthcare, much like hospice care is available to everyone who needs it,” she said.

They knew it would be difficult to convince medical professionals and health insurance companies that food should be treated—and paid for—like medicine. In order to demonstrate their work’s true value, they invested in research. The report, published in the Journal of Primary Care and Community Health, showed that Medical Nutrition Therapy—which includes nutritional assessment and one-on-one counseling—coupled with medically tailored, home-delivered meals improves health, reduces costs and increases quality of life.

“The average savings was between $10,000 and $12,000 per person per month,” Hoskins-Brown said. “People weren’t going into the hospital as frequently and when they did, they stayed for a shorter period of time. And when they were released, they went directly home rather than to sub-acute care.”

The findings led directly to a remarkable reimbursement pilot in which a local health insurance company is providing coverage for MANNA’s comprehensive nutrition services for up to 200 of its members at any given time.

To market themselves to insurers beyond the pilot, MANNA’s next hurdle was to modernize MANNA’s data system. Nicole Laverty, nutrition and client services manager explained that this would not only allow MANNA to make systemic observations and improvements for their clients, but customers like health insurance companies expect quantifiable demonstration of impact. With support from The Barra Foundation, new software will replace 20-year-old technology that’s inflexible and cumbersome.

Technology will help MANNA transform their business model, but their ability to track data will also have a positive impact beyond the organization’s walls. If, for instance, MANNA can track the return of former clients—which it can’t do now because the program overwrites new intake information on old forms—it can potentially identify failures in other parts of the social safety net that can be improved.

Investments in research and technology paid off. MANNA’s new insurance company customers will enable the organization to reach thousands more clients through their health insurance providers. But above all else, simply: “It’s about serving our clients better,” Laverty said.

Feed a cold? Cure the flu with chicken soup? It turns out that these age-old techniques have the right idea: food can and should be treated as medicine for physical ailments. Philadelphia-based nonprofit, MANNA, believes in the power of nutrition to treat chronic and acute illnesses. Their delivery of medically-appropriate meals and nutritional counseling to a thousand local residents saves around $130 million in annual healthcare costs. Now their challenge is to demonstrate that value to their biggest customers yet: health insurance companies.

“We want medically-appropriate meals to be a standard part of healthcare.”

Ann Hoskins-Brown, MANNA’s director of Policy and Institutional Affairs

 

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Story provided by The Barra Foundation

Illustration by Narrator Design

Healthy Holiday Eating

Healthy Holiday Eating

The holiday season has arrived!  According to the National Institutes of Health, the additional calories associated with holiday meals can result in an extra pound or two of weight gain every year. Maintaining healthy eating habits from the summer may seem like a challenge during the holiday season but it is possible! With these simple tricks you can enjoy your holiday celebrations guilt free.

  • Plan your meals ahead of time to control that grumbling stomach all day. Start by mapping out the day and when your largest meal will be. If you over eat at a meal, try to make the next meal lighter. Also it is best not to arrive to the party on an empty stomach.
  • Survey the food options before as to not overload the plate with high calorie foods. This will also help with controlling portion sizes.
  • Remember this is a time for family so try and engage in conversation with others while eating more slowly to savor the flavor. It gives your brain more time to realize it is satisfied and delays the urge to overeat.
  • Bring/make a healthy dish so you can spoil yourself on a less calorie dense item. Try to include: fruits, nuts, whole grains, vegetables, low-fat dairy products, and/or limit the amount of salt in the dish. This not only gives back control but will sure be a crowd pleaser at any event.
  • Stay active even though the chilly season may bring out the couch potato in all of us, planning to exercise will burn off those unwanted pounds. Indulge in winter activities like sledding, ice skating, a brisk walk before the sun goes down, or become involved at a community center for a game of basketball.
  • Treat yourself with desserts. Tempting as it is, try a treat or two in small portions instead of a full serving. The line to the dessert table may be a mile long, so cut out the stress by going last. The less options will make choosing healthy alternatives easier. Just limit the amount of toppings.

Recipe:

These Gingerbread applesauce waffles will keep you full all day until it is time to feast.

3 cups all-purpose flour
4 teaspoons baking powder
2 teaspoons ground cinnamon
2 teaspoons ground ginger
1/2 teaspoon freshly grated nutmeg
4 large eggs
2/3 cup packed dark brown sugar
1 cup canned pumpkin puree
1 1/4 cups low fat milk
1/2 cup molasses
1/2 cup Applesauce, chunky works too!
Lite Syrup, whipped cream or fresh fruits for topping, to pass at table

In a large bowl combine flour, baking powder, cinnamon, ginger, nutmeg. In a medium bowl, beat eggs and brown sugar until fluffy, then beat in pumpkin, milk, molasses and applesauce. Stir the wet into dry until just moist. Do not over stir the waffle batter. Brush the iron with a little melted butter and cook 4 waffles, 4 sections each. Serve with toppings of choice.

American Diabetes Month

Each year, 1.4 million Americans are diagnosed with diabetes making it the 7th leading cause of death, which is more deadly than AIDS and breast cancer combined.  In FY 2016, approximately 30% of the MANNA client population had diabetes as either a primary or coexisting condition making it one of the most common chronic illnesses served.  It is MANNA’s mission to help lessen the comorbidities and complications associated with diabetes that can become severe by providing nutrition counseling and our diabetic diet modification through our home-delivered meals service. Many of the complications of diabetes are common and can cause serious, long-term consequences including: hypoglycemia, hypertension, dyslipidemia, 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, 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).

By balancing the food you eat, taking medications, and incorporating daily exercise you can lower your risk and control the disorder leading to a happy, healthy life. Eating healthy is the key to maintaining weight and preventing the onset of diabetes. But where should you start? Make small steps and goals to achieve a healthier lifestyle over time. Start by picking a few goals listed below every month and once you have succeeded try a few more:

  1. Make half your plate full of a variety of fruits and vegetables
  2. Be physically active for 30 minutes a day like walking, jogging, or biking.
  3. Decrease the amount of sodium in your diet by removing the salt shaker from the table, prepackaged foods, and/or rinsing all canned items.
  4. Buy whole grain products like brown rice and whole wheat pastas and breads
  5. Incorporate leaner protein options like chicken and turkey in your meals
  6. Try starting every meal with a salad
  7. Avoid smoking and excessive alcohol use
  8. Relieve the everyday stress that may buildup
  9. Become informed on medications that can raise your blood sugar
  10. Check your blood sugars routinely or your A1C monthly

American Diabetes Association Step Out Walk to Stop Diabetes

Stay healthy and make a difference in your community by teaming up against diabetes and joining MANNA’s team on November 5, 2016 for the Step Out Walk to Stop Diabetes event. It can be as easy as donating toward the MANNA team or you can join them and participate in the 5K walk or run! Register here.

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Observe National Food Day with MANNA

Although the month of October may be most notably known for apple picking, pumpkin carving, and Halloween candy, it is also the time to celebrate and plan for a greener, healthier lifestyle on National Food Day. This annual event held every October 24th observes the importance of eating healthy, real food and brings light to food politics.

Food Day was created by the Center for Science in the Public Interest (CSPI), but it is powered by a diverse coalition of food movement leaders and organizations. The slogan “Eat Real” was adopted to encompass affordable food, tasty whole ingredients, and provide essential nutrients for overall health. Join the 2016 campaign with MANNA to reduce nutritional risks at a local, state, and national level.

How to “Eat Real”:

  • Maintain a healthier diet with less trans fat, added sugar, and an excess of calories.
  • Visit a sustainable and local farm.
  • Plant your own garden.
  • Reduce hunger through government aid like the SNAP program.
  • Advocate for a food/nutrition policy in the community.
  • Attend a “Cooking Matters” class at the local grocery store.
  • Support and share information on social media.

Why Get Involved? A diet poor in nutrient-rich foods can lead to diabetes, obesity, and cardiovascular events. It is vital to promote a healthier lifestyle to decrease your risk!  This month, it is time to inspire diet change and improve our food policies by buying local, caring for the environment, and solving food-related problems. National Food day can be accomplished by anyone anytime of the year. Join in on the efforts towards eating a healthier, more sustainable diet! Learn more at www.foodday.org

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voting advocacy

MANNA’s Strategic Initiatives Coordinator, Adrian Glass is working hard on an advocacy initiative to get more of our clients and volunteers voting in the general election. In an effort to get our clients registered to vote, Adrian is sending out fliers and registration forms with our drivers that explain the process and the benefits of voting. There will also be an absentee ballot application in case they are unable to make it to their polling location on Election Day (November 8). Adrian is encouraging our volunteers to vote when they enter MANNA too with the same resources. We are aiming to eliminate any potential barriers our clients or volunteers may face in exercising their right to vote!

Why should you vote? Voting is one of our most important rights as citizens. Communities that vote get more attention from office holders. Our children, and anyone under 18 years old, depend on us to represent their voices as well. Voting is easy and even if you cannot make it to your polling place, you can mail an absentee ballot instead. MANNA and our clients rely on support from the local and state government so it is essential that we make our voices heard!

If you are not already registered to vote, or if any of your information has changed, you can register online HERE if you have a PA Drivers License. The last day to register in time for the general election is October 11.

 

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National Cholesterol Education Month

Summer is winding down and students are on their way back to school. What a perfect time to reevaluate our health and start educating ourselves about cholesterol. More than 102 million American Adults (20 years or older) have total cholesterol levels at or above 200 mg/dL, which is above healthy levels. More than 35 million of these people have levels of 240 mg/dL or higher, which puts them at high risk for heart disease. Too much cholesterol in our blood can lead to serious conditions including heart disease and stroke. Why? Cholesterol blocks the flow of blood to our heart. We encourage everyone to make an effort to protect your arteries and heart this month and every month.

Step one: To prevent/detect high cholesterol, one must be screened. Ask your doctor to do a blood test to find out your cholesterol levels.  Ideally, aim for total cholesterol less than 200mg/dl.

Step two: Next, educate yourself! There are two different kinds of cholesterol. Good cholesterol (HDL) and bad cholesterol (LDL).  To decrease the risk of heart disease and stroke, we want to decrease the bad cholesterol in our diet. Good cholesterol, helps protect against heart disease and we want this number to be higher than 40 mg/dl, but ideally above 60 mg/dl.

Prevent High Cholesterol with These Lifestyle Changes

  • Decrease saturated fats in your diet {butter, whole milk, red meat, solid fats}
  • Choose healthy fats {fish, nuts, olive oil}
  • Get some fiber {fruits, vegetables, beans & whole grains}
  • Exercise {aim to exercise for 30 minutes five times a week}
  • Reduce sodium intake {aim for less than 2300 mg sodium a day}
  • Avoid smoking
  • Get screened annually {aim to have your total cholesterol less the 200 mg/dl}
  • Eat whole, unprocessed foods whenever available

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Easy & tasty swaps to help lower cholesterol

Low fat plain or Greek yogurt for sour cream

Avocados to replace mayo on sandwiches

Hummus instead of cheese/milk based dips

Lean ground turkey instead of ground beef

Herbs and spices instead of table salt

Olive oil, vinegar and lemon juice instead of store bought salad dressing

Plain (unsalted, unbuttered) popcorn vs potato chips

 

Interested in some great recipes that are low in cholesterol? Check them out here!

 

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Blog by MANNA’s Nutrition Department and Julie Lichtman

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The results are in

Every year, MANNA conducts a client satisfaction survey based on the Performance Outcome Measurement Project, a validated survey tool supported by the U.S. Department of Health and Human Services. The survey gives clients the opportunity to provide feedback on all aspects of the MANNA program, including food quality, delivery, packaging, nutrition education, and how they view the impact of MANNA’s services on their own health. MANNA then uses the results in our efforts to continually enhance our program. To date, we have received over 200 responses from our clients and are thrilled to share the results.

Thomas and Betty

  MANNA Client, Thomas and wife, Betty

 

When asked about their overall opinion of the MANNA program, 99.5% of clients said they were satisfied, with 85% reporting that they were “very satisfied.” MANNA meals met high standards, with 98.6% of clients expressing that MANNA provides quality food each week. Additionally, almost 96% of clients believe our services helped them to eat healthier foods, achieve or maintain a healthy weight, improve their health, and continue to live at home. Nearly 85% of clients said that MANNA services helped them to decrease their hospitalization rate, supporting our Food is Medicine philosophy. Finally, clients shared that MANNA helped them to better understand nutrition, with more than 95% saying they are better prepared to make healthy eating choices on their own, a true indication of the lasting educational effects of the program.

 

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Already August? That’s Nuts!

Packed with protein, fiber, nutrients, and health-protective substances, a small handful of nuts makes for a nutritious and satisfying snack. If you enjoy eating almonds, walnuts, cashews, peanuts, and more, this month is for you! “National Nuts Day” will be celebrated August 3rd, while “National Trail Mix Day” is August 31st. Nuts are so calorically dense so it’s important to keep track of your portion sizes. A one-ounce recommended serving size (roughly 23 almonds, 14 walnut halves, 17 cashews, or 28 peanuts) contains approximately 160 to 200 calories. When incorporated appropriately into your diet, here are some benefits of nuts:

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  • Although nuts are high in calories and fat, most of the fat comes from monounsaturated fat. This fat can help reduce bad cholesterol levels, making nuts a heart-healthy choice.
  • Rich in omega-3 fatty acids, nuts can benefit your heart by preventing dangerous heart rhythms that can lead to heart attacks, according to the Mayo Clinic. Omega-3 fatty acids can also help to fight inflammation.
  • Nuts are a fiber-rich food. Fiber fills you up, which can help you eat less and maintain a healthy weight. Additionally, fiber is thought to play a role in preventing diabetes. Almonds contain the most fiber (about three grams per ounce) than any other nut.
  • Furthermore, nuts are an excellent source of Vitamin-E, which plays an important role in prevention of cardiovascular disease. Vitamin-E has been shown to stop the development of plaque in arteries.
  • Antioxidants help to protect your body from the cellular damage that contributes to heart disease, cancer, and premature aging,and they are found in nuts. To get the most antioxidants out of your nuts, choose walnuts.

If you are allergic to nuts or just don’t like the taste, there are a few substitutes you can eat that contain similar nutritional benefits. For instance, sunflower seeds lower the risk of heart disease and contain high amounts of Vitamin-E. Avocados, olives, and pumpkin seeds are also excellent sources of nutrients found in nuts, especially unsaturated fats.

 

Heart-Healthy Trail Mix Recipe

Ingredients:

½ cup unsalted silvered almonds

3 cups whole grain unsweetened cereal (Can mix cereals)

1 cup unsalted, dry roasted soy nuts

1 cup unsalted, dry roasted peanuts

½ cup dried cranberries

½ cup seedless raisins

½ cup diced dried apricots (or choice or additional unsweetened dried fruit – such as mixed berries or figs or dates)

 

Preparation:

Mix all ingredients together in a large bowl and serve!

Nutritional information

Makes 28 servings

Serving size: ¼ cup

Nutritional Facts:

Calories: 110

Fat: 6 g

Saturated Fat: 0.5 g

Sodium: 35 mg

Cholesterol: 0 g

Protein: 5 g

Carbohydrate: 13 g

Sugars: 4 g

Dietary fiber: 3-7 grams (depending on the type of cereal used)

 

Source: Melissa Ohlson MS, RD, LD & Julia Zumpano RD, LD

Registered Dietitians from the Department of Preventive Cardiology & Rehabilitation

 

YUM – IT’S National Grilling Month!

Firing up the grill and enjoying a sunny BBQ with friends and family is a part of American culture. Having a cookout with friends and family is fun and delicious! Grilled steaks, burgers and veggies, when marinated just right, are packed with tons of flavor. Grilling is also a healthy alternative to frying food with oils. We encourage everyone to grill on but to do it safely. Unfortunately, acquiring a foodborne illness is not uncommon in the summer season. The humidity and heat of summer allow bacteria to grow faster in food. Please review and share these food safety tips to keep your friends and family healthy at your next gathering!

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Thaw Properly: Use the refrigerator or sealed packages in cold water for slow, safe thawing. For quicker thawing, use the defrost setting in a microwave. Never thaw meats at room temperature.

Marinate in the Refrigerator: Marinate in the refrigerator, rather than the counter. Poultry and cubed meat or stew meat can be marinated for up to two days. Beef, veal, pork, and lamb roasts, chops, and steaks may be marinated up to five days. If you want to use some marinade for a sauce on cooked food, reserve a portion in advance. Don’t reuse marinade that’s been used on raw meat.

Keep Everything Clean: To prevent foodborne illness, don’t use the same platter and utensils for raw and cooked meat and poultry and keep foods separate. Promptly refrigerate any leftovers. The cold temperature will slow the growth of harmful bacteria.

Cook Thoroughly:  Meat and poultry cooked on a grill often browns very fast on the outside. Therefore, it is best to use a meat thermometer to check for safety and doneness. Large cuts of beef like roasts may be cooked to an internal temperature of 160°F for medium. Poultry should reach 165°F. Never partially grill meat or poultry and finish cooking later.

Keep Hot Food Hot and Cold Food Cold: Keep meat and poultry refrigerated until ready to use. Only take out the meat and poultry that will immediately be placed on the grill. After cooking meat and poultry on the grill, keep it hot until served at 140 °F or warmer. Keep cooked meats hot by setting them to the side of the grill rack, not directly over the coals where they could overcook.

 

Recipe: Grilled Chicken with Blackberry Sweet and Sour Sauce

July is not only National Grilling Month — it is also National Berry Month! Combine the two with this grilled chicken and blackberry recipe.

Servings: 4      Prep Time: 5 minutes      Cook Time: 15 minutes

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Ingredients:

4 chicken breasts
1 tablespoon cooking oil
salt and pepper to taste
1/4 cup blackberry jam
2 tablespoons cognac
2 tablespoons rice vinegar
1 teaspoon grated fresh ginger
1 teaspoon soy sauce
1/2 teaspoon kosher or sea salt
6 ounces fresh blackberries
1 teaspoon fresh mint, minced

Directions:

Preheat grill to high heat. Brush each side of chicken breasts with the cooking oil and season with salt and pepper. Grill 3 minutes on each side, then turn the heat to medium-low and cover to cook for an additional 5 minutes or until cooked through.

In a saucepan or skillet over medium high heat, add all ingredients and stir to combine. Smash half of the berries with a fork to release the juices. Let the mixture cook down for approximately 2 minutes, stirring constantly. Pour over grilled chicken and serve immediately.

Recipe options:
-Use thick cut pork chops or salmon instead of chicken.
-If you don’t have cognac, use alcohol of your choice: rum, brandy, whiskey, red wine or white wine. I love cognac the best in this recipe!
-Instead of rice vinegar, substitute with cider vinegar, white vinegar or red vinegar

Recipe by Jaden Hair, SteamyKitchen