Fall Recipes and Frugal Findings!

The start of fall can be a double-edged sword. While we begin our football parties and winter clothes unpacking, we begin to move away from outdoor activities. And, without the outdoor exercise, it can be a time of calories not burned.

But this year, don't fret: sweat! Have a plan to exercise and utilize the full spectrum of healthy resources available throughout fall and winter while limiting your intake of high cholesterol and calorically dense foods. Franciscan Physicians Hospital is here to help by providing some health recipes and resources for the cold months ahead.

But first, allow us to present some healthy eating tips that you can incorporate into your daily agenda.

Basic Tips for Eating Healthy

First off, eat a variety of nurtrient-rich foods. Utilize the food pyramid and nutrition labels to monitor what you're "taking in."

Second, eat moderate portions without distractions. Make a distinct effort to eat at the kitchen table, or somewhere that won't be distracting. Watching TV or driving while eating keeps your mind from processing how full your stomach is.

Third, eat regular meals. Don't let prolonged periods of time go between meals. Eating consistently keeps out of control hunger bursts from causing you to over indulge.

Fourth, reduce, but don't eliminate foods that you love. This may include foods high in fat, salt or sugar. The key is limiting your consumption while allowing yourself to enjoy them in moderation.

Fifth, know the pitfalls of your diet. Consider tracking what you eat at each meal over the course of several days. Then, look at what contains the most calories or fat, and cut back on those portions. If you're not eating enough vegetables or fruits, increase those portions.

Recipes for Success

Chicken and Sweet Potato Stew

Here's a recipe that provides you with plenty of protein and a monsoon of Vitamin A (sweet potatoes have 337% of the recommended daily intake per cup!). Plus, it's a warming recipe that you can mix up with your favorite seasonings. Makes 6 servings.

What You'll Need

6 bone-in chicken thighs

2 lbs. of sweet potatoes, peeled and speared

6 large shallots, peeled and halved

1/2 lb. white button mushrooms

4 cloves garlic, peeled

1 cup dry white wine

1/2 teaspoon dried rosemary, crushed

1 1/2 tablespoons white-wine vinegar

The Prep

Place all of the items in a 6-quart slow cooker. Cover with a lid and cook on low until potatoes are tender, which will be about 5 hours. Remove bones from chicken before serving, if desired. 

The Nutritional Facts

Per Serving: 285 calories; 6 g fat;  50 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 17 g protein; 5 g fiber; 519 mg sodium (with 1 tsp salt/pepper); 866 mg potassium

Curried Deviled Eggs

Whip up some new flair with healthy antioxidant power. Useful as an appetizer or part of a meal, this simple recipe makes 12 servings.

What You'll Need

12 hard-cooked eggs, peeled

2/3 cup light mayonnaise

1 tablespoon fresh lemon juice

1 teaspoon curry powder
1/2 teaspoon ground mustard
1/4 teaspoon black pepper
1/4 teaspoon salt
2 tablespoons chopped chives or green onions

The Prep

Slice eggs in half lengthwise and remove the yolks. Place them in a small bowl and mash the yolks.

Stir in the remaining ingredients until smooth and creamy. Spoon mixture into egg white halves and sprinkle with chives or green onions.

Refrigerate for one hour or until ready to serve.

The Nutritional Facts

Per Serving: 163 calories; 15 g fat; 1 g carbohydrates; 216 mg cholesterol; 191 mg sodium; 0 g fiber; 6 g protein.

Vegetarian Taco Salad

Utilize this zesty recipe when you want to put some color on the kitchen table. With a quick prep time and mix of flavors, you'll be sure to satisfy with the 6 servings this recipe makes.

What You'll Need

2 tablespoons extra-virgin olive oil
1 large onion, chapped
1 1/2 cups corn kernels
4 large tomatoes
1 1/2 cups cooked brown rice
1 can (15 oz.) kidney or pinto beans, rinsed
1 tablespoon chili powder

1 1/2 teaspoons oregano

1/2 cup chopped cilantro (fresh)

1/3 cup prepared salsa

2 cups lettuce (iceberg or romaine)

1 cup low fat cheese (based on preference)

2 1/2 cups crumbled tortilla chips

The Prep

Heat oil over medium heat in a nonstick skillet. Add the onion and corn, and cook until onion begins to brown (5 mins.). Coarsely chop one tomato and add to skillet along with rice, beans, chili powder and 1 teaspoon oregano. Stir frequently until tomato cooks down and let the contents cool slightly.

Coarsely chop the remaining tomatoes, then combining with the cilantro, salsa and remaining 1/2 teaspoon oregano in a medium bowl.

Toss lettuce with bean mixture in a large bowl. then adding half of the salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and remaining cheese.

The Nutritional Facts

Per Serving: 395 calories; 17 g fat; 20 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium (with 1/4 teaspoon salt); 774 mg potassium.

Franciscan Physicians Hospital will be releasing its first-ever cookbook in the coming months, comprising recipes from physicians and staff. Check back for more details on where to purchase your copy!

Gluten Free Living: Helpful or Harmful?

By now, you have probably heard the term “gluten free” or GF, from your co-workers, restaurant menu, grocery store, or favorite TV show. But a decade ago if you were to mention the word “gluten”, not a head would turn in a crowd. Gluten free diets have developed rapidly over the past few years and are becoming increasingly popular. Can eliminating gluten in your diet really make you healthier?

Gluten is a storage protein found in foods like wheat, barley, and rye. When the body cannot digest this protein correctly, it can cause major health issues depending on the severity of the intolerance. Celiac disease is the diagnosis for those with the most severe intolerance. When people with Celiac disease ingest gluten, it causes their bodies to produce antibodies that attack the intestine. If it is not treated properly, it can lead to a variety of autoimmune disorders, weak bones, and in some cases even infertility. About 1% of the population falls into this category.

Others may have a gluten intolerance that is less severe and may just need to avoid gluten to free themselves of the side effects. Some of the side effects of those with gluten intolerance include bloating, fatigue, IBS symptoms, nausea, acid reflux, and vomiting. It is estimated that about 6% of Americans today have some sort of gluten intolerance. So if this number is so small, why are so many jumping on the GF bandwagon?

Some say it’s a losing weight fad. Today, it is estimated that about 25% of Americans are concerned with the consumption of gluten. In college towns, more and more gluten free options are becoming available. Health food stores have stocked their shelves of gluten free products and more restaurants are having gluten free options on their menus. It is mentioned in the media frequently as a healthy way of living. For example, stars like Gwyneth Paltrow, Miley Cyrus, Dr. Oz, and Oprah have claimed that they owe their healthy lifestyle to gluten free decisions. But does eliminating gluten from your diet make you a healthier person?

Yes and no. By eliminating foods that have gluten, your eating options become slim which forces you to choose more foods like fruits and vegetables. Monitoring everything that you eat will become normal, reading nutrition labels will be customary, and most all fast foods and processed foods will be off limits. Yet, if you do not follow a gluten free diet in the correct way, it can be very unhealthy.

Many have self-diagnosed themselves with gluten intolerance or just simply choose to eat gluten free for one reason or another. If it is not properly researched, gluten free diets can cause issues. For example, when you are cutting many foods from your diet that you once had, you may be cutting yourself short on essential vitamins that your body needs. Bones can even become fragile if you are not replacing the correct nutrients in your diet. What most people don’t know is that many processed gluten free products can be fattening. Production companies, often times, rely on fattening components to replace the gluten in a product and to provide the product with any sort of flavor and texture.

So why has General Mills created over 300 gluten free cereals and Amazon.com advertise thousands of gluten free cookbooks? Maybe it’s a “get skinny” fad? Maybe gluten intolerance is finally getting the attention it deserves? Whatever the answer may be, the knowledge of gluten free diets should be one that is not taken lightly and a decision that should not be made without the consultation of your doctor.

For more information about this topic, or other health related topics, check out our A.D.A.M. Interactive Health library at http://www.franciscanphysicians.org/.

Eating Right When Money's Tight - March 15

There are many ways to save money on the foods you eat.

Join Franciscan Hammond Clinic registered dietitian JoAnn Franczek as she provides tips on how to stretch your food dollars.

Thursday, March 15
6 p.m.
Franciscan Hammond Clinic - Specialty Center
3rd Floor Meeting Room
7905 Calumet Ave., Munster, Indiana

To register call (219) 836-3600 or (800) 279-8700.

Video: Making Diet Changes Now to Improve Future Health

Jody Adams, Advanced Nurse Practitioner, discusses how changing your diet and eating habits today will impact your well being in the future.

Diabetes Defense: Begin Protecting Yourself this Spring

Diabetes is a common word that can be heard on any given day in almost any place. According to American Diabetes Association, the United States along has a population of 25.8 million children and adults living with diabetes. That's roughly 8.3% of the population, and that number is growing with the prevalence of fast food and inactivity in modern day society.

Classified as a metabolism disorder, diabetes (diabetes mellitus) is a condition in which the quantity of glucose in the blood is too high. Glucose, a principal source of fuel for the human body, is a form of sugar, and enters our cells through insulin. Diabetics either produce too little insulin or have cells that don't respond properly to insulin, which is called Type 2 diabetes. Diabetics who produce no insulin at all are referred to as having Type 1 diabetes.

Dr. Michael Olden, DO, FACOI, and physician at Franciscan Physicians Hospital, gives the following information to help increase your awareness of diabetes and to protect yourself for the future.

"There are some preventative measures that you can take to guard yourself against diabetes. First off, maintain a healthy diet by ensuring that what you're eating has good fats, as opposed to bad fats, and try to avoid excessive sugar intake of the wrong kinds; specifically refined sugars. Furthermore, you should have your glucose levels checked, and individuals with a family history of diabetes should have what's called a C-peptide test to monitor the insulin being produced in your pancreas."

Dr. Olden continues by stating that "the typical onset age for diabetes can vary, but it's becoming lower as we enter an age of unhealthy eating and minimial exercise. In knowing that the condition cannot be fully reversed, individuals should take a comprehensive look at what they're eating and their level of exercise. There are many components of diet to consider, but diabetes comes from the sugar in your body."

Other tips for avoiding diabetes include eliminating refined carbohydrates such as soft drinks, fruit drinks and white rice; focusing on plant foods that are high in fiber; choosing healthy fats such as those found in Omega 3 fish, raw nuts, whole grains and olive oil; and lastly, quitting smoking. Smokers are known to be at least 50% more likely to develop diabetes than nonsmokers.

By utilizing these precautions, you can lower your chances of getting diabetes. For more information regarding diabetes and diabetic care, visit our complete online health library or the American Diabetes Association.

FranciscanFit Mallwalkers Program Set for March 23

To help celebrate the new season, “Put Some Spring in Your Step’’ with a healthier diet will be the presentation topic for the next Franciscanfit -- Steps to Good Health monthly Mallwalkers program.

The free program, sponsored by Franciscan Alliance hospitals in northern Indiana and Westfield Southlake mall, is scheduled for 8 to 10 a.m. March 23.

The public is invited to attend a 9 a.m. presentation of the program theme offered by Joe Mishlove, a registered dietitian at Franciscan St. Anthony Health - Crown Point. Mishlove will share healthy diet advice, recipes and products to help users trim calories and increase nutrients in daily meals.

Blood glucose screenings will be provided by Angela Schoof (laboratory phlebotomist) and Sandy Walden (hospital point of care coordinator), both of Franciscan St. Anthony Health - Michigan City.

New Mallwalkers members are welcome to register for the program, which takes place on the mall’s lower level, outside of JC Penney, on the fourth Wednesday of each month. Regular walkers hours are 8 a.m. to 10 a.m. Mondays through Saturdays and 9 to 11 a.m. Sundays.

For more information, call (800) 931-3322.

Other Franciscan Alliance hospitals in northern Indiana include Franciscan Physicians Hospital, LLC in Munster and St. Margaret Health - Dyer and Hammond.

Heart Healthy Eating

Eating heart healthy foods can lead to lower cholesterol, blood pressure, minimized heart disease and an abundance of other benefits. According to the Centers for Disease Control and Prevention, heart disease is the number one cause of death for both men and women.

Utilizing the following tips for eating "heart healthy" can help prevent future problems with your cardiovascular system. By looking at your food consumption in categories, you can simplify keeping track of the foods you eat.

Meat, Poulty & Fish: Choose lean cuts of meat with fat trimmed like beef round, sirloin, or chuck; lamb-leg, arm loin and rib; pork tenderloin, leg or shoulder; all types of trimmed veal, except ground; poultry without skin; fish and shellfish.

Work to decrease your consumption of prime grade, fatty cuts of meat, goose, organ meats, sausage, bacon and hot dogs.

Dairy Products: Choose 2 servings a day (3 if pregnant or breast feeding) of skim milk, 1% milk, low-fat buttermilk or low-fat evaporated milk.

Choose low-fat yogurt, low-fat soft cheeses like cottage or farmer

Choose cheeses labeled with no more than 2-6 grams of fat.

Work to decrease your consumption of whole milks, cream, half & half, cream cheese, sour cream, and high-fat cheeses like brie, Swiss, American, mozzarella, feta, cheddar and muenster.

Breads, Cereals, Pasta, Rice, Beans: Choose breads like whole wheat, white, pumpernickel, rye, pitas, bagels, English muffins, sandwich buns, dinner rolls and rice cakes.

Choose low-fat crackers like matzo, bread sticks, rye krisp and saltines.

Choose hot and most cold dry cereals. Check labels for fat and cholesterol content.

For pasta, choose plain noodles, spaghetti and macaroni.

Any grain rice is good, and for dried peas and beans, choose split peas, black-eyed peas, chick peas, kidney beans, navy beans, lentils and soybeans.

Work to decrease your consumption of croissants, butter rolls, sweet rolls, and danish pastries.
Also decrease consumption of snack crackers like cheese crackers, butter crackers or any with saturated fat.

You'll further benefit by decreasing your consumption of granola-type cereals, pasta and rice prepared with cream, butter or cheese sauces and egg noodles.

Fats & Oils: Choose unsaturated vegetable oils, corn, olive, peanut, canola, safflower, sesame and soybean. Also choose margarine or shortening made with unsaturated fats listed above.

Utilize mayonnaise and salad/low-fat dressings made with unsaturated fats.

Decrease your consumption of high-fat frozens, high-fat cakes including pound and frosted, store-bought pies and most candy.

Also work to avoid potato and corn chips prepared with saturated fat, buttered popcorn and high-fat beverages like frappes, milkshakes, floats and eggnog.

Utilize these tips to help lower your risk for heart disease today! For more information on healthy eating habits, visit our A.D.A.M. health content!