Wellness
Favorite Family Recipes
02/02/09 10:03
To all OIFD Members and families, Jaylin, Beth Smith
and the Wellness Program are requesting all of you to
submit your favorite Family Recipes in the following
categories for our quarterly/Annual OIFD Family
Recipe Contest. A winner in Appetizers, Salads,
Soups, Entrees and Desserts will be selected each
quarter with Grand Prize, 1st, 2nd, and 3rd places
(yes prizes and gifts) at the end of the year for the
best recipes over the whole year January 08, 2010.
Each Quarter Beth Smith will be judging the submitted recipes for an OIFD Family wellness dinner each quarter then at the end of the year the Wellness/Safety Committee will award the grand Prize recipe and the 1st, 2nd and 3rd place winners. In addition, at the end of the year we plan on creating an OIFD Family Cook Book, with Maxx’s and Beth’s help, and publish it for sale to the community, proceeds to be determined by the Association and the Wellness/Safety committee.
Please start submitting your recipes as soon as possible via e-mail to Jaylin or place it in her department mailbox for review and selection by Beth Smith our nutritionist.
Jaylin Peacock
ph 360 376-2172 ext. 30
cell 360 317-6075
jaylin@windermere.com
Thanks and I hope to see all of your families favorite recipes submitted through out the year.
Mik
mikp@orcasfire.org
Each Quarter Beth Smith will be judging the submitted recipes for an OIFD Family wellness dinner each quarter then at the end of the year the Wellness/Safety Committee will award the grand Prize recipe and the 1st, 2nd and 3rd place winners. In addition, at the end of the year we plan on creating an OIFD Family Cook Book, with Maxx’s and Beth’s help, and publish it for sale to the community, proceeds to be determined by the Association and the Wellness/Safety committee.
Please start submitting your recipes as soon as possible via e-mail to Jaylin or place it in her department mailbox for review and selection by Beth Smith our nutritionist.
Jaylin Peacock
ph 360 376-2172 ext. 30
cell 360 317-6075
jaylin@windermere.com
Thanks and I hope to see all of your families favorite recipes submitted through out the year.
Mik
mikp@orcasfire.org
Resolution: Avoid Wellness Pitfalls in the New Year
02/02/09 09:57
Resolution:
Avoid Wellness Pitfalls in the New Year
By Beth Smith, MS, RD
Ringing in the New Year often brings about a multitude of New Year’s resolutions. After all, the start of a new year marks the perfect time to set new goals and challenges. Most likely, the majority of resolutions involve health and wellness- specifically weight loss. If weight loss is on your list of resolutions, begin by resolving NOT to do a few things in 2009. Here is a list, partly adapted from the Nutrition Action January newsletter, of things that will lead to a fatter 2009. Avoid these pitfalls to weight loss and plan on attending every OFD nutrition education session in 2009- a combination that is certain to bring you closer to your wellness goals!
Don’t bother getting up. We have cell phones and computers that allow us to email, shop, work, and talk on the phone all without moving. This lack of basic motor movement is causing our bodies to lose muscle mass and gain more fat- especially around the waist. A very dangerous situation as abdominal fat directly correlates with increased risk for diabetes, heart disease, and dementia. Solution: get moving in 2009!
Eat like you did when you were younger. Research shows us that as we age, our calorie needs decrease because our metabolism decreases. We’re also using fewer calories to process food and making fewer spontaneous movements (see number 1). Even if you put in the same hours of exercising as you did 10 years ago, your ability to transport and use oxygen drops with age, so it feels harder to get the same workout. This all means that if we continue eating as we did when we were 20, we’re going to gain weight. Solution: skip the extra portion and leave a little behind.
Bump up your calories per bite. Calorie-dense foods are those that pack a lot of calories into each bite. The biggest influence in lowering calorie density is water content. Obvious solution: eat more foods like fruits, vegetables, broth-based soups, lean proteins like chicken and fish, and whole grains which absorb water.
Drink your calories. Juices and beverages contain several calories and don’t satisfy hunger like food. When we eat, our hunger goes down but it stays at a lower level after we eat a solid than after we drink a liquid. Liquids leave the body craving more. Also avoid artificially sweetened beverages as they may interfere with the body’s mechanism to recognize calories. Solution: switch to calorie free beverages like water, coffee and tea. Water hydrates which keeps your thirst response turned off and this means you’re less likely to over-consume.
Eat out more often. Unfortunately, the calories in restaurant foods are obscene. Carryout is convenient but there are other ways to make healthy food preparation easy and flexible. The key solution here is eating out less often.
Look for trans fats. While better labeling is now revealing these unhealthy fats, they are still hidden in piecrusts, pastries, microwave popcorn, frozen pizzas, etc. Restaurant food quite often contains trans fat. These unhealthy fats contribute to cardiovascular disease and diabetes and interfere with normal fat metabolism. Solution: read labels and avoid foods containing trans fat or the ingredients ‘partially hydrogenated’ or ‘shortening.’
Surround yourself with food. If food is around, you will likely eat it. Known as food ‘disinhibition’, you may find it hard to say, “no”. For example, you may stop to purchase a cup of coffee and because you see the doughnuts, you are suddenly hungry. If you are extremely disinhibited, you will gain 40 pounds between ages 30 and 45. The obvious solution here is keeping your distance from food. One study showed that secretaries ate more candy if the bowl sat directly on their desk versus 6 feet away!
Get less sleep. When people are deprived of sleep, their appetites go up. There is a relationship between short sleep duration and obesity. Experts recommend sleeping at least seven hours each night.
Keep worrying. Stress often leads to weight gain in part because of the release of the hormone cortisol. This hormone encourages the body to store fat, especially abdominal fat. Worrying and placing the body under stress often sabotages weight loss efforts. Solution: practice ways to help reduce stress such as exercise, meditation and other relaxation techniques.
I look forward to seeing you on March 27th where we’ll discuss several of these issues, discover new ways to transcend the pitfalls to wellness, and share in the preparation of delicious food. And, I’ll be looking for your recipe submissions over the coming weeks! Best of luck in the New Year! ~Beth
By Beth Smith, MS, RD
Ringing in the New Year often brings about a multitude of New Year’s resolutions. After all, the start of a new year marks the perfect time to set new goals and challenges. Most likely, the majority of resolutions involve health and wellness- specifically weight loss. If weight loss is on your list of resolutions, begin by resolving NOT to do a few things in 2009. Here is a list, partly adapted from the Nutrition Action January newsletter, of things that will lead to a fatter 2009. Avoid these pitfalls to weight loss and plan on attending every OFD nutrition education session in 2009- a combination that is certain to bring you closer to your wellness goals!
Don’t bother getting up. We have cell phones and computers that allow us to email, shop, work, and talk on the phone all without moving. This lack of basic motor movement is causing our bodies to lose muscle mass and gain more fat- especially around the waist. A very dangerous situation as abdominal fat directly correlates with increased risk for diabetes, heart disease, and dementia. Solution: get moving in 2009!
Eat like you did when you were younger. Research shows us that as we age, our calorie needs decrease because our metabolism decreases. We’re also using fewer calories to process food and making fewer spontaneous movements (see number 1). Even if you put in the same hours of exercising as you did 10 years ago, your ability to transport and use oxygen drops with age, so it feels harder to get the same workout. This all means that if we continue eating as we did when we were 20, we’re going to gain weight. Solution: skip the extra portion and leave a little behind.
Bump up your calories per bite. Calorie-dense foods are those that pack a lot of calories into each bite. The biggest influence in lowering calorie density is water content. Obvious solution: eat more foods like fruits, vegetables, broth-based soups, lean proteins like chicken and fish, and whole grains which absorb water.
Drink your calories. Juices and beverages contain several calories and don’t satisfy hunger like food. When we eat, our hunger goes down but it stays at a lower level after we eat a solid than after we drink a liquid. Liquids leave the body craving more. Also avoid artificially sweetened beverages as they may interfere with the body’s mechanism to recognize calories. Solution: switch to calorie free beverages like water, coffee and tea. Water hydrates which keeps your thirst response turned off and this means you’re less likely to over-consume.
Eat out more often. Unfortunately, the calories in restaurant foods are obscene. Carryout is convenient but there are other ways to make healthy food preparation easy and flexible. The key solution here is eating out less often.
Look for trans fats. While better labeling is now revealing these unhealthy fats, they are still hidden in piecrusts, pastries, microwave popcorn, frozen pizzas, etc. Restaurant food quite often contains trans fat. These unhealthy fats contribute to cardiovascular disease and diabetes and interfere with normal fat metabolism. Solution: read labels and avoid foods containing trans fat or the ingredients ‘partially hydrogenated’ or ‘shortening.’
Surround yourself with food. If food is around, you will likely eat it. Known as food ‘disinhibition’, you may find it hard to say, “no”. For example, you may stop to purchase a cup of coffee and because you see the doughnuts, you are suddenly hungry. If you are extremely disinhibited, you will gain 40 pounds between ages 30 and 45. The obvious solution here is keeping your distance from food. One study showed that secretaries ate more candy if the bowl sat directly on their desk versus 6 feet away!
Get less sleep. When people are deprived of sleep, their appetites go up. There is a relationship between short sleep duration and obesity. Experts recommend sleeping at least seven hours each night.
Keep worrying. Stress often leads to weight gain in part because of the release of the hormone cortisol. This hormone encourages the body to store fat, especially abdominal fat. Worrying and placing the body under stress often sabotages weight loss efforts. Solution: practice ways to help reduce stress such as exercise, meditation and other relaxation techniques.
I look forward to seeing you on March 27th where we’ll discuss several of these issues, discover new ways to transcend the pitfalls to wellness, and share in the preparation of delicious food. And, I’ll be looking for your recipe submissions over the coming weeks! Best of luck in the New Year! ~Beth