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Four Health Habits To Start Today

Lindsey here. I’ve been teaching healthy budget shopping with the Cooking Matters at the Store program for the three years I’ve been Manna’s Nutrition Educator. The questions that arise week after week are, sadly, the same: “I was just diagnosed with Type II diabetes, what can I eat now?”

 

In response to this question, I developed a new class for Manna called “Habits to Hinder Diabetes and Chronic Disease”. I teach this class at agencies throughout Montgomery County. This week alone, I’ve taught the workshop to over 60 individuals at senior apartment complexes and the Wells-Robertson House. The refrain of this class is that Type II diabetes can be controlled, and—best of all—prevented and potentially reversed. There is so much bad news about diabetes, a diagnosis that can be frustrating, confusing, and maddening. So I set out to create an uplifting workshop that highlights the ways we can take control over our health. One of those is to gradually transition our eating habits from those abundant meats and sweets to more beans and greens. But informed food choices are only one piece of prevention.

Hand turning the word Unhealthy into Healthy with red marker isolated on white.

Here are the four healthy habits we discuss at the end of the workshop (adapted from The End of Diabetes by Joel Fuhrman, M.D.):

 

1.      Make a commitment to yourself.

speedometer with the words You're in Control illustration design

Write down your health goal and share with valued people in your life. Rather than thinking “I’m on a diet”, consider the choices you are making towards your own health and positive well-being. This isn’t about deprivation, it’s about the good care you’re giving yourself. Indulgent comfort-food may provide a momentary boost, but the most pleasure in life comes from more meaningful achievements. Each day of healthier food choices brings you closer to improving your health.

 

2.      Track your progress.

Keep a notebook in a place you’ll see it (next to the bed, in the pantry). At least twice weekly: log foods, (and beverages!) and exercise. Even if it’s not the precise amount, paint a picture of the food variety in your day. A variety of color is key. If you have diabetes, track your blood sugar and medications too. Write down your movement, how long and vigorous the exercise. Tracking your progress and success can be a powerful motivator—you’ve got the data to show for all your hard work!

 

3.      Switch up your pantry.

Keep bulk items around. The store brand plain oatmeal, bag of carrots and onions, and one pound of brown rice are inexpensive (versatile and nutritious!) items that stretch your food throughout the month. Avoid purchasing foods that are pre-seasoned and flavored. With items like canned soups or high-sodium packaged foods, combine with fresh, frozen, or no-salt added items to add more fiber to the dish and decrease the sodium per serving.

 

bigstock-woman-doing-push-ups-during-ou-364159724.      Move more.

Exercise is the very best prescription to protect our health. Medication does not replace the need to (or lifelong benefits) eat well and move more. The benefits are vast, supporting the musculoskeletal system, digestion, heart and blood vessels, and even mental function! This doesn’t have to be long distance running: even standing up from a chair and sitting back down for 5 straight minutes gets the heart pumping.

 

 

If you know an agency serving families with low-income that may be interested in this class, contact Lindsey at Lindsey@mannafood.org

Lindsey here, with some photos of what we’ve been up to. I hope you came hungry…

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Last week, Manna’s Nutrition Team (Jenna & Lindsey) enjoyed a second annual friendly-competition of CHOPPED! at the Clarksburg Farmer’s Market. With crisp produce from Scenic View Orchards, Chef Charley and Team Manna went knife-to-knife for the grand prize: bragging rights.

green beans apples chopped knife

 

Our dishes were very different. Chef Charley went the tartine route, topping herbed bread with marinated beets, heirloom tomatoes, and cheese. What did Jenna and I make? Check out the recipe below!

 

Three common fruits and veggies transform into an unexpected, aromatic autumn sidedish. Stir in chickpeas for a vegetarian entrée, or serve alongside your favorite protein and brown rice.

LINDSEY’S INDIAN-SPICED AUTUMN SAUTÉ

Cook time: less than 20 minutes

 

1 pint fresh green beans, tips trimmed & sliced into 1 inch pieces

5 yukon gold potatoes, ½ inch dice

4 apples (we used Gala), diced

3 tablespoons cooking fat (butter, olive oil, coconut oil; we used half butter, half olive oil)

½ tablespoon curry powder

½ teaspoon saigon cinnamon

1 teaspoon honey

Juice of 1 lemon

¾ teaspoon salt

 

In a large pan over medium-low heat, heat oil/butter until melted. Sprinkle curry powder and cinnamon into melted butter and stir for 30 seconds. Add potatoes, stirring occasionally, until the potatoes are just tender. Watch the heat, the potatoes should not get crispy or brown.

 

Once the potatoes are just fork-tender (not overcooked!), stir in the sliced green beans along with ½ cup water. Increase the heat to medium and cover pan to steam beans for about 2 minutes. Add the apples and stir, covering for 5 minutes. Add more water if the mixture sticks to the pan.

 

Toss with honey and lemon and taste the mixture: the apples should be slightly soft, the potatos and green beans tender. Add salt and additional curry powder or cinnamon as you like. The curry powder should be present, but not overpowering. Gobble up!

A word or two about spices:

“Curry” is a word that needlessly intimidates unfamiliar eaters. It is simply a sauce of spiced vegetables. The story goes that the British invented Curry Powder to bring the aromatic flavors of Indian cuisine to home kitchens. Store-bought curry powder is just a spice blend of tumeric, ground ginger, coriander, cumin and paprika—flavorful, but not necessarily spicy.

Saigon Cinnamon packs more punch that traditional ground cinnamon. I find it at conventional grocery stores among the jarred spices.

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All proceeds from the dollar-votes went to Manna. The votes, for the second year in a row, were split down the middle–meaning shoppers and tasters enjoyed a might delicious morning. Thank you to all who came out!