food Archives

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!

October is Vegetarian Awareness Month

Posted on September 24, 2014 by Alissa Vandenbark

Even for non-vegetarians, October is a great time to take an extra moment or two to reflect on personal food choices. What we eat affects our health as well as the planet in significant ways. Every meal matters when it comes to making a difference. One way to start small with your veg journey is to start with one vegetarian night a week, “Meatless Mondays.” Try to challenge yourself, friends and family to eliminate meat from your Monday meals by creating an entirely vegetarian breakfast, lunch and dinner. Even MANNA clients can participate in this vegetarian endeavor, we offer one vegetarian dinner entrée per week in addition to a large variety of fruit and vegetables with their meals.

There are several reasons to think about vegetarianism. For starters, it is a great way to focus on eating veggies. Five a day is the goal, and more is even better! All MANNA meals strive to emphasize fresh fruits and vegetables. Combined with exercise and other healthy habits, plant-based diets can reduce the risk of hypertension, heart disease, and type 2 diabetes. Also, vegetables, fruits and legumes tend to be very nutrient dense and are full of vitamins, minerals, fiber, and phytochemicals. A vegetarian diet can also help double down on fiber and then some, the average American gets only about 12g of the 35 g. of fiber per day that is recommended.

Curious to learn more about the health benefits of a vegetarian diet? Or just looking for some ideas? Try these resources:

www.vrg.org/nutrition or www.vegetariantimes.com

Need another reason to picks beans instead of burgers in October? Do it for the planet! Vegetarian diets require less water for production and produce less CO2 as a byproduct. On a nationwide scale, this really adds up. For more information on the environmental effects of meat production, check out the article below.

www.science.time.com/2013/12/16/the-triple-whopper-environmental-impact-of-global-meat-production/

The Mediterranean Diet

Posted on April 30, 2014 by Alissa Vandenbark

Originally considered the diet of the poor man, the Mediterranean Diet is now considered among the healthiest in the world. Based on the natural diet of people living in countries surrounding the Mediterranean Sea such as France, Italy, Spain, Morocco, and Greece, this diet emphasizes plant-based foods, healthier fats and proteins, plant-based seasonings, and exercise.

To try this diet yourself, add fruits and vegetables at meal time or as snacks throughout the day. They are full of disease-fighting antioxidants, vitamins, and minerals, and the added fiber in whole grains has been linked to decreased levels of cholesterol while also promoting intestinal health. Switching to whole-grain bread and eating grains such as barley, quinoa, and farro is a great way to incorporate the Mediterranean diet into everyday life.

Use heart-healthy fats such as olive oil, and eat nuts and other unsaturated fat sources high in omega-3 fatty acids. Limit amounts of saturated fat such as butter. Choosing these heart-healthy options helps lower LDL (or the “bad” cholesterol) and will provide you with antioxidant benefits.

Keep consumption of red meat to a minimum—no more than just a few times a month—and eat fish and poultry multiple times a week. Substituting fish and poultry for red meat will help lower your cholesterol intake and promote heart health. Use salt minimally; use herbs and spices to flavor dishes instead.

So, what type of beverages should you consume along with all of these healthy foods? Red wine in moderation! A glass of red wine with your meal is actually allowed, but if you don’t already drink, don’t feel the need to start.

Enjoy this recipe that follows the rules of the Mediterranean diet—and check the Be Well Philly Blog for some tips on how to incorporate physical activity into your everyday life.

Mediterranean Style Grilled Salmon

Ingredients
• 4 tablespoons chopped fresh basil
• 1 tablespoon chopped fresh parsley
• 1 tablespoon minced garlic
• 2 tablespoons lemon juice
• 4 salmon fillets, each 5 ounces
• Cracked black pepper, to taste
• 4 green olives, chopped
• 4 thin slices lemon

Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. In a small bowl, combine the basil, parsley, minced garlic and lemon juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145°F (about 4 minutes longer). Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices.

November Is American Diabetes Month

Posted on October 31, 2013 by Alissa Vandenbark

Did you know that 30% of MANNA clients have diabetes, a chronic disease that causes elevated blood glucose levels and can lead to life-threatening complications over time? The goal of American Diabetes month is to raise awareness and understanding of diabetes, its consequences, management and prevention. In the United States, it is estimated that 26 million children and adults are living with diabetes and 79 million more are at risk for developing diabetes. Recent estimates project that as many as one in three American adults will have diabetes in 2050 unless steps are taken.

Symptoms of diabetes can include frequent urination, feeling very thirsty or hungry – even though you are eating, extreme fatigue, blurry vision, cuts or bruises that are slow to heal, and tingling, pain, or numbness in the hands and feet. Due to the fact that these symptoms mirror many other types of disease side effects, diabetes can easily go without being diagnosed making it a “hidden disease.” In order to identify and properly diagnose diabetes you must know and understand the risk factors, which include family history of diabetes, being overweight, age and race, having pre-diabetes, not exercising regularly, high blood pressure, low HDL and/or high levels of triglycerides, and a history of gestational diabetes.

If you are at risk, MANNA suggests focusing on the risk factors that you can change. For example, you can manage and sometimes prevent diabetes by eating a healthy diet and exercising. Maintain a healthy weight, stay physically active and by get regular physicals.

At MANNA one of the most common dietary modifications that we give our clients is our diabetic, heart healthy menu. Our diabetic meals are carbohydrate-controlled and we prepare diabetic desserts with sucralose-based artificial sweeteners like Splenda. We strive to keep all MANNA desserts fruit and vegetable-based.

For more information, visit http://www.diabetes.org/in-my-community/programs/american-diabetes-month/

Healthy Halloween

Posted on October 22, 2013 by Alissa Vandenbark

Halloween is the time of the year that you can have your candy and eat it too! But with obesity rates rising and other health issues related to excess sugar and process foods, these sweet treats can do nightmares to your body. According to Donna Arnett, Ph.D, chair of the Department of Epidemiology at the University of Alabama-Birmingham’s School of Public Health, the average child accumulates 3,500-7,000 calories worth of treats on Halloween night.

Here at MANNA, we want you to have your fun so here are five tips for a healthy Halloween:

Eat before you go Trick or Treating. Have a healthy meal before getting dressed up and hitting the streets – this will reduce the amount of candy you eat along your travels.
Get moving! Pick neighborhoods that are easily walkable – this way your kids are adding in exercise with their fun.
Keep your favorites and hide the rest. Moderation is key to all things in life. Either agree with the amount of candy they can have per day from their stash or keep their favorites and get rid of the rest by donating them to Operation Gratitude as part of a Halloween Candy Buy-Back program that sends care packages to US troops overseas.
Hand out non-sugar foods such as granola bars, crackers, pretzels or trail mix.
When you have the option… go for the dark chocolate option!

Halloween is the beginning of the holiday season – so make sure it is a healthy start!

Delivering Health & Hope ALL Summer!

Posted on July 23, 2013 by Alissa Vandenbark

Even in the 100 degree temperatures, Mike Breslin is on the road again! As a faithful volunteer driver, Mike logs miles every week delivering nourishing meals to MANNA clients who are too sick to shop and cook themselves.

“I see how difficult life is for some people. It makes you realize how important your health is,” Mike acknowledged. “And I like that MANNA is not income based – it is just about HEALTH.”

This summer, MANNA drivers will deliver over 200,000 meals. Volunteer drivers like Mike are an essential part of this workforce. Not only do they help provide crucial MANNA services, but they are often a lifeline of support to clients too sick to go out. They deliver hope, encouragement and love.

One of the MANNA clients Mike delivered to has summed it up this way: “When I got sick, I gave up part of my identity. I lost the ability to go out, to connect in the community. MANNA brings that back to me.”

When Mike retired, volunteering was one of the goals he set for himself. MANNA’s many clients are thankful he did! Not everyone has time to deliver meals – there are other ways to help MANNA deliver 200,000+ meals this summer. We got a ton a ideas – click here to find out how you can help! #FoodisMedicine

Illness Never Goes on Vacation

Posted on July 19, 2013 by Alissa Vandenbark

Cancer does not take a week off. There is no rest from HIV/AIDS. Renal disease does not let up. MANNA clients battle their illnesses each day, every day, all summer long.

This summer, MANNA client Celestine will travel only as far as her dialysis center. It’s a short trip, but it’s arduous and difficult for her. Intense leg pain. Calcification of her blood vessels. Unbearably painful lesions. Chronic kidney disease has ravaged Celestine. Standing and walking are hard, hard work.

“I can’t tell you how wonderful MANNA has been to me and how faithfully they’ve delivered my meals every week. I feel so blessed to have found out about MANNA and to receive their help. I’m getting my strength back. I’m starting to gain weight. You can’t know how important that is. I had just stopped eating. I didn’t have the strength or the desire to eat. But now I have so many good things in my refrigerator” says Celestine.

MANNA meals are a constant reminder that we care – all of us – and that a helping of hope and targeted nutrition CAN change a sick neighbor’s battle into a successful one. Help us deliver over 200,000+ meals to neighbors in need – donate today!

Food as Medicine: Prestigious medical publication affirms nourishment has beneficial results for the critically ill

Posted on July 17, 2013 by Alissa Vandenbark

Sue Daugherty is used to grateful thank you notes that trumpet the benefits of nutrition and nourishment.

As Executive Director of MANNA, (Metropolitan Area Neighborhood Nutrition Alliance), she heads up a local charity that has been providing life-saving nourishment to the critically ill since 1990. MANNA prepares, cooks and delivers over 70,000 meals monthly and just recently celebrated the delivery of its 10 millionth meal. Meal plans have 11 different diet modifications created for such serious illnesses as cancer, renal and cardiac disease, HIV/AIDS and diabetes.

Though evidence suggested that neglecting the importance of adequate nutrition in chronically ill patients had far-reaching implications on their health (as well as health care costs), solid research was lacking. So MANNA conducted a study exploring health care expenditures in MANNA clients over time compared to a control group of patients without MANNA services. Health care costs were examined before and after clients began receiving services. The study found that the mean monthly health care costs decreased for three consecutive months after initiation of MANNA services. Other health care cost–related factors, such as inpatient costs, length of stay, and number of hospital admissions also displayed a downward trend.

When the Journal of Primary Care and Community Health reviewed the research and found it worthy enough for publication, Daugherty had the satisfaction of adding the weight of this prestigious publication to the organization’s long heralded benefits. Research printed in The Journal of Primary Care and Community Health will show, among other things:

Average monthly health care costs of MANNA clients fell 62% for three consecutive months after beginning service – a drop of almost $30,000.
For HIV/AIDS patients, costs fell over 80% in the first three months.
Even when MANNA clients’ needed hospitalization, their improved nutritional status resulted in reducing the average number of monthly visits to half that of the comparison group and their length of stay for inpatient visits was 37% shorter.
Monthly inpatient hospital costs of clients were 30% lower over the six months following initiation of services as compared to the six months prior to starting MANNA.
The costs of inpatient hospitalizations of MANNA clients were 40% lower. On average, the MCO paid out $12,000 less per month for MANNA clients.
MANNA clients were over 20% more likely to be released from the hospital to home rather than to long-term care or health care facility.
MANNA clients living with HIV/AIDS cost the MCO (Managed Care Organization) an average of $20,000 less per month.

For MANNA, the publication provided long sought after credentials for their work that could convince providers there was a less expensive and more effective way to reduce healthcare expenditures.

“With national healthcare looming just months away, hospitals and other healthcare organizations can breathe a little easier knowing that MANNA is a reliable partner to help them reduce costs and keep people healthier,” says Daugherty. The nourishment provided “is life affirming” she continued, “and keeps people in their homes longer, enhancing quality of life as well as extending it.”

Walking through MANNA’s busy kitchen where a full culinary staff and 1500 volunteers monthly chop and dice busily, Daugherty says, “The publication of our study in the Journal of Primary Care just affirms what we always knew – there’s a miracle brewing on 23^rd Street in Philadelphia. And that miracle is MANNA.”

Read our study in the Journal of Primary Care by clicking here.

A MANNA Client Who is Back in the Game!

Posted on July 15, 2013 by Alissa Vandenbark

“It was crazy,” Luz shared. “I had no feelings in my arms. I was having severe headaches and awful back pain. It was really scary.” Luz symptoms were caused by a herniation in her cerebellum called Chairi Malformation.

Luz’ doctor took immediate action and scheduled brain surgery. Next he called for MANNA meals.

Luz is a cancer survivor and has extremely high cholesterol and triglycerides. Her nutritional needs were complex. MANNA was the perfect solution. The heart-healthy meals full of lean proteins and vegetables prepared lovingly in the MANNA kitchen filled all of Luz’ needs. And the little touches brightened her recovery – her wonderful driver and the birthday cake and card. “MANNA sent me a birthday cake, AND even sent a cake for my son when HE turned 14. It was so sweet!”

Luz is healthy again – she is back in the game! MANNA meals helped her heal AND reduced her cholesterol and triglycerides. When you support MANNA, you support clients like Luz who rely on MANNA’s help during a crisis – want to help?

The Luckiest Cancer Patient

Posted on June 28, 2013 by Alissa Vandenbark

“I am so lucky.”

Not the words you expect to hear from a man simultaneously battling TWO types of cancer. Yet, those are the words Don proclaims as he and his wife Dee gaze at each other and discuss illness, life and MANNA meals. Don,78, is fighting colon AND metastatic liver cancer.

The devotion, thankfulness and love both share is evident as they talk.

“Don is not just my husband. He is my best friend,” Dee exclaimed. “When he became sick it was hard to watch him struggle to eat. The food he was eating upset his stomach. He lost 35 pounds. MANNA is so wonderful. Don has gained back 10 pounds! MANNA meals help us in so many ways.”

MANNA meals have increased Don’s energy level and enabled him to continue his fight. And to enjoy and celebrate life. Thanks to MANNA meals, Don is looking forward to to celebrating his 79th birthday this summer surrounded by family and friends.

Don wanted to share a message with MANNA and every one of our supporters: “I really thank you. You give me not just nourishment but LOVE.” Help nourish a neighbor like Don today – Donate.