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!

Back to School: What's in your child's lunch box?

It’s no secret that school lunch in America has its issues. Kids get the option of choosing pizza, fries, and chocolate milk on almost a daily basis. Although the kids may not have an issue with eating these foods every day, it can be very damaging to their health and development.

The nutritional standards for schools are improving, yet sugar laden and fattening options are still readily available in the school cafeteria. Many would say that the answer is to pack your child’s lunch from home. And although this may be healthier, it could be an even worse option as far as nutritional value is concerned if you buy the wrong foods.

Knowing what is truly healthy and what isn’t is the key. Picking up sugary snacks, fattening snack crackers, fruit in heavy syrup and sports drinks to pack in a lunch is comparable to buying flavored milk, fried potato chips, and a cookie at a school cafeteria. Baked snacks, low sodium lunch meat, whole grain breads, fruit, veggies, and real fruit juice are much more viable options when packing your child’s lunch.

Childhood obesity is still a major issue in the US. According to the CDC, childhood obesity has more than tripled in the past 30 years in America. Although in some cases genetics may play a role, most cases of childhood obesity occur from lack of exercise and poor food choices.

Setting a good example at home of what to eat will show your child that eating healthy is “the norm”. If children are getting nutritious meals while at home, choosing healthy options at school will be less difficult for your children. Almost every food distribution company is jumping on board with making America healthier and most brands now have a low sugar, low fat, lite, low sodium, or fat free option.

Here are some "tips to enforce good health" for your kids as they start the new school year:

• Encourage them to expand their horizons by offering incentives for trying new foods

• Try to fix a new meal at home that is appealing to kids like homemade baked chicken tenders instead of frozen or fried options

• Start reading the back of labels for how much sugar, sodium, and fat is in what you are feeding your children

• Eat healthier yourself -- Monkey see, monkey do!

• Take your child grocery shopping with you and let them pick out one of their favorite things to pack in their lunches

• Have your child bring home their school lunch calendar and go over it with them as to what options would be the best for each day

• Make a list of your child’s favorite foods and think of what healhtier options may be comparable

Educating your child from an early age on what healthy foods can do for you and what unhealthy foods will do to you should be a fundamental lesson from home. Whether your child chooses to buy lunch at school or brown bag it, having your child know what healthy options consist of is just as important as getting their homework done.

If you’d like to learn more about childhood obesity, please visit our Franciscan Physicians Hospital Health Library by clicking HERE.

Franciscan Physicians Hospital

701 Superior Avenue, Munster, IN 46321

(219) 922-4200

(866) 614-1777