Nutritional

Finding Joy in Eating Well

Finding Joy in Eating Well

God’s beauty, glory, power, creativity, and care for us is displayed all around us in the beauty of nature.  We can find such peace in spending time in that beauty when we take a walk on a beautiful day, play with our kids in the grass, or work in the garden.  It’s displayed in the array of colorful fruits and vegetables that nourish our bodies. That leads us to the first of three steps to finding joy in eating well. Take a Little Time to Enjoy the View My favorite section of the grocery store is the produce aisle, and I want to make it yours, too. The next time you make your way through that area of the grocery store, take the time to enjoy the view. The colors, the textures, the smell of a peach.  Look for something you’ve never tried and put it on your menu for

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Eating Healthy Makes a Stronger You

We’re busier and busier these days and feeling exhausted can be an everyday thing. Switching to healthy food choices can give you the energy you need to accomplish everything you have on your to-do list. And when it comes to eating well, taking small steps can make a big difference. It can become a habit, just like drinking your morning coffee or going to bed at 9 pm every night. This is the first of a series on foods that make you stronger. Let’s start with a word that can make some grimace – vegetables. Do you ever look at your tracker at the end of the day and think eating more vegetables needs to be your food goal for the next week – again? Just the word vegetable can represent a harbinger of childhood misery and the hours spent at the dinner table waiting for you to eat them

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Healthy Hacks

Healthy Hacks

We’re all looking for tricks and tips to eat, cook and serve healthy meals.  Try these five Healthy Hacks for the kitchen, for the table, and for the grocery store. Portion Size Healthy Hack. The bigger the plate, the more you eat. Invest in smaller plates and bowls, or serve dinner on salad plates and use a mug for your cereal or ice cream. Another trick: Spread food, rather than mound it. It looks like a lot when it’s not.  Vegetable Prep Healthy Hack. Freshen up your limp kale or other vegetables by dropping them into ice water. Plants wilt due to water loss.  Ice water restores their crispness. Grocery Bag Healthy Hack. In a recent study, researchers found that 64 percent of the 25 used reusable grocery bags tested were contaminated with bacteria. Make sure to wash your cloth bags weekly and use single-use bags (e.g., plastic) for raw meat,

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Choose Life

Choose Life

January 2019 – Choose Life By Lisa Lewis My FP4H class is using the Bible study, Balanced Living. One of our scripture memory verses is, This day I call heaven and earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live. DEUTERONOMY 30:19 We have a choice. Eat the way the world tells us to eat or eat a more healthy way. It doesn’t have to be complicated. We don’t have to have a degree in nutrition. We can eat the kinds of things people have been eating for a long time: meats, vegetables, fruit, grains. Eating healthy means eating food – real food.  We’ve been told that we’re supposed to eat the stuff on the perimeter of the store. Not the stuff in the middle. Some of that isn’t even food.

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Healthy Holiday Cooking Tips

Healthy Holiday Cooking Tips

From gravies to biscuits to sweet potato pie, these healthy holiday cooking tips will help you stay on track this holiday season. Gravies or sauces: If you are making pan gravy, first skim the fat off the pan drippings. For cream or white sauces, use fat-free (skim) milk and soft-tub or liquid margarine. Dressings or stuffing: Add low-sodium broth or pan drippings with the fat skimmed off instead of lard or butter. Use herbs and spices and whole grain bread for added flavor. Biscuits: Use vegetable oil instead of lard or butter and use fat-free (skim) milk or 1 percent buttermilk instead of regular milk. Salads: Use skin-free smoked turkey, liquid smoke, fat-free bacon bits or low-fat bacon instead of fatty meats in the salads. Sweet potato pie: Mash sweet potatoes with orange juice concentrate, nutmeg, vanilla, cinnamon and only one egg. Leave out the butter. Cakes, cookies, quick breads and pancakes: Use egg whites

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Healthy Holiday Cooking Tips

From gravies to biscuits to sweet potato pie, these healthy holiday cooking tips will help you stay on track this holiday season. Gravies or sauces: If you are making pan gravy, first skim the fat off the pan drippings. For cream or white sauces, use fat-free (skim) milk and soft-tub or liquid margarine. Dressings or stuffing: Add low-sodium broth or pan drippings with the fat skimmed off instead of lard or butter. Use herbs and spices and whole grain bread for added flavor. Biscuits: Use vegetable oil instead of lard or butter and use fat-free (skim) milk or 1 percent buttermilk instead of regular milk. Salads: Use skin-free smoked turkey, liquid smoke, fat-free bacon bits or low-fat bacon instead of fatty meats in the salads. Sweet potato pie: Mash sweet potatoes with orange juice concentrate, nutmeg, vanilla, cinnamon and only one egg. Leave out the butter. Cakes, cookies, quick breads and pancakes: Use egg whites

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They Ate Together With Glad & Sincere Hearts

They Ate Together With Glad & Sincere Hearts

…They broke bread in their homes and ate together with glad and sincere hearts, Acts 2:46 The holidays are a time to enjoy friends, family and food and the fall season brings an abundance of fresh fruits and vegetables to enjoy. There are apples and cranberries and squash—oh my!  Many are favorites because we only have them around this time of year.  So this year, include dishes filled with your favorites because many recipes can be lightened (a lot) in terms of fat, sugar and calories. Check out the First Place 4 Health website for some great holiday recipes.  Here’s a few tips and recipes that you might want to include in your holiday meal. We know we should fill at least half our plate with vegetables, so go for the greens and seasonal root vegetables. Sautéed Green Beans with Glazed Pecans 2 tablespoons sugar 1 tablespoon water 3/4 cup coarsely-chopped pecans 1 teaspoon minced

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My Place for Nutrition

My Place for Nutrition

When I was first asked over two years ago by Vicki Heath to author the revision of the food plan, my emotions were all over the board. First, I felt extreme excitement!  I would get to do something for a ministry that changed my life, a program that I have loved for 23 years now….what an honor!  Then came the fear that I couldn’t possibly be “smart enough” for this task.  But God assured me “it would be OK”, He would help. After all, He had helped every single person who had this job since First Place began in 1981, and He wouldn’t stop when it was my turn!   Now, I am so thrilled to share My Place for Nutrition with you.  I was told before I began writing the book that I could do something new—I could write it in the “first person”, speaking to you from my heart and my own personal experiences, just like

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A Lifestyle of Healthy Eating

A Lifestyle of Healthy Eating

Adjusting to a lifestyle of light eating is really a matter of using smart cooking techniques and substituting low-fat ingredients for the high-fat ones. Apply these techniques to your own favorite recipes so that you still can enjoy them, but in a lighter style. When sautéing or stir-frying, you need a lot less fat than you think. Use a non-stick skillet or wok, then a small amount of margarine or, better yet, non-stick spray coating. If you prefer to use oil, olive oil is a good choice because it appears to have a cholesterol-lowering effect. Check out the Beef Stir Fry on our website and in the September 2018 newsletter. Opt for grilling or broiling tender cuts of meat (cuts that contain loin in the name), rather than sautéing or pan-frying. Use cooking techniques that require little or no added fat, such as broiling, grilling, poaching, steaming, or baking.  Use fat sparingly. Fat serves

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Mix Up Your Menu

Mix Up Your Menu

It’s easy to get in a rut with our food choices.  We eat the same things week after week until it’s boring.  It’s smart to have some healthy go to’s that you can pull together easily, but boring can lead to unhealthy choices.  The same ole’ same ole’ doesn’t sound very good, so we reach for whatever is available.  To help you get out of that rut, here are a few easy recipes with tips for mixing up your ingredients. Eggs and Spinach in a Cup 1 tbsp. extra-virgin olive oil 1/2 cup diced onion Pinch of crushed red pepper flakes 1 clove garlic 4 cups packed baby spinach Sea salt, to taste 1/4 cup grated Parmesan 4 large eggs Preheat oven to 375 degrees F.  In a large skillet, heat oil over medium heat.  Add onion and red pepper flakes and sauté until onion is translucent, about 3 minutes. 

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