Team Station House: Weekly Specials!

Team Independent Living Explores Label Analysis!

The Franciscan Center Update: Healthy Eating & Aging

Dr. Jack Harless

March is National Nutrition Month. On Tuesday, March 19th at 1:00pm at the Francis-can Center, Dr. Harless will be presenting a Vital Life Seminar entitled “Healthy Eating & Aging.”

As one of the eight Vital Life human ecologies, what we eating literally has the ability to turn us on or off. That includes, not only our moods and energy, but literally the way we age.

The Vital Life ecologies are a holistic model used to interpret the human experience. Eating, like the other ecologies, has far reaching and far ranging implications for the whole person.

As the fuel for the human engine, the quality of that fuel can put us into hyper-drive or stall us on the track.

We will discuss general principles of holistic nutrition in day to day situations. We will also begin to help you formulate your own specific wellness eating strategy by applying the Vital Life Nutrition Starting Points to each individual.

If you’re looking for a way to maximize energy, lift your state of mind, and bring zest & and vigor to your daily activities, then this is the seminar for you. It is totally free of charge so join us in our quest to be the healthiest community in the nation. The Vital Life Way!

March is National Nutrition Month!

Team Franciscan Center: A Nutritional Fall Cleaning

Dr. Jack Harless
The Franciscan Center Manager

Recently, my wife & I decided to try to do a fall cleaning of sorts. We decided to try a nutritional purification program, a sort of internal cleaning of the body to clear out all of the toxicity & deficiency that tends to accumulate over time.

This would certainly fall under our Vital Life Nutritional Ecosystem, and it’s something that can often be overlooked. I know for me, eating can become monotonous & repetitive. I get used to eating in a certain way because I have done it that way for a long time, & I can eating unconsciously, without being very mindful of how & what I eat, & whether it is helping me move towards more fun & function, or frailty & failure.

What the purification program has allowed me to do, is to take inventory of some of the choices I have been making, and see if I really want to continue to make those choices. Some of those choices are not as healthy (and lead to toxicity & deficiency) I have discarded, & some of them that lead to purity & sufficiency I have kept.

The real value of having done this internal cleanse is that many of the cravings that I had are now gone. My taste buds have literally changed. It’s funny that I often think about the external environment & the toxicity that exists there, but less about the same toxicity that exists in my own internal environment, my body. I’ve also become more aware of some food allergies that I just kind of got used to & lived with.

It’s important to remember that any significant dietary change should be done under the supervision of a physician. What I would recommend is checking out our Nutritional Wellness Starting Point packet that can be found at any of the kiosks around campus. I have used this tool throughout this process & it is, in fact, how I became aware of a couple of the food allergies I mentioned earlier.

As we move toward the winter & we evaluate our changing needs, please consider your nutritional wellness as well & use the Nutritional Wellness Starting Point to move into greater fun & function with this important ecosystem, even during the winter season!

Team Red Rooster: Summer Recipes!



Chef Chelsea

 Chef Chelsea offers this cool summer recipe:

Gazpacho:

2 cucumbers
4 Tomatoes
2 Bell peppers
1 Clove Garlic
1/4 c Red Wine vinegar
1/4 c Olive Oil
2 tsp. parsley
to tast Salt and pepper

1) Roast peppers and tomatoes
2) Peel peppers & tomatoes
3) Combine all ingredients in blender
4) Season to taste & chill till ready to serve

Tina's Corner: Zucchini Boats!

Using some extra zucchini  from my garden I came up with this amazing summer dish!….I sliced each zucchini long ways, hollowed them out, shredded the middle part, mixed the shredded zucchini with fat free cream cheese, 1 egg, fresh parmesan cheese and some garlic powder and Italian seasoning. I added a spread of just a little bit of tomato sauce in the “zucchini boats” and topped with the mixture…put more fresh parmesan cheese on top and baked them at 400 for about 1/2hour….

Chef Adam Rita No: 12: Out of this World Shrimp Marinade!

-It's time for grilling season, this healthy, quick and easy marinade is sure to be a hit 3 cloves garlic, minced 1/3 cup olive oil 1/4 cup tomato sauce 2 tablespoons red wine vinegar 2 tablespoons chopped fresh basil 1/2 teaspoon salt 2 pounds fresh shrimp, peeled and deveined skewers Directions In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Season with basil, salt. Add shrimp to the bowl, and stir until evenly coated. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade. Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque. Chefs Notes: This recipe dose not necessarily need to be cooked on a grill, put in the oven at 350 degrees for about 10minutes, after, broil for 1 minute until tops are slightly charred

Signage placed for the Station House!

~photo submitted by project photographer Denise~

Team Leisure and Fun: October Brunch!

Team Houck: Apple Picking!

Matthew and Evan Ray have a fun afternoon of picking apples and spending quality time together with their parents!

Chef Adam Rita Healthy Recipes No. 6: French Bread Veggie Pizza!

Black Bean Brownies

• 1 (15.5 ounce) can black beans, rinsed and drained



• 3 eggs



• 3 tablespoons vegetable oil



• 1/4 cup cocoa powder



• 1 teaspoon baking powder



• 1 pinch salt
  
  

• 1 teaspoon vanilla extract



• 3/4 cup white sugar
  



• 1 teaspoon instant coffee (optional)



• 1/2 cup milk chocolate chips (optional)
  

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish.

. Combine the black beans, eggs, oil, cocoa powder, baking powder, salt, vanilla extract, sugar, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.

3. Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.

Chef Notes: I know these may seem strange, but I assure you they taste every bit like a brownie, without the empty calories, and all the benefits of black beans. Go ahead try something new!

Team Nutritional Wellness: Chef Michael's Demo on The Patio!

Residents taste test Green Tomato Pie!

~Photos submitted by Debbie Parrett~

Station House Restaurant: Menu Taste Testing!

Click to enlarge

The Chefs of the Station House Restaurant, which is located in The Franciscan Center, prepared a wonderful "sneak peek" of their new Tuscan menu with its delicious variations!

Starting Point #42: Nutritional Wellness Starting Point Library

Nutritional Wellness Starting Point Library MyPyramid.gov http://www.mypyramid.gov/ My Food-a-pedia http://www.myfoodapedia.gov/ Menu Planner http://www.mypyramidtracker.gov/planner/launchPage.aspx Dietary Supplement Fact Sheet http://ods.od.nih.gov/factsheets/list-all/ Life Stages http://www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=1&tax_subject=395 Nutrition associations and organizations http://phpartners.org/nutrition.html American Dietetic Association http://www.eatright.org/Public/ Food safety http://www.fda.gov/Food/FoodSafety/default.htm Healthy recipes http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex Alcoholics Anonymous http://alcoholicsanonymous.com/addictions.html Eating disorders http://www.nimh.nih.gov/health/publications/eating-disorders/complete-index.shtml Cholesterol http://www.mayoclinic.com/health/cholesterol-levels/CL00001 Dental care http://www.adha.org/media/facts/access.htm

Starting Point #41: Nutritional Wellness Questions

Nutritional Wellness Questions to Ask Your Medical Team, Psychologist, and/or Dietitian Name________________________________________________Date: _____________ Nutritional Wellness Basic Questions Yes No Notes Is following the right diet important? Will following the right diet for me help with my overall optimal well-being? What are digestive and nutritional tests? Is it possible to have a healthy body if a person has always been under or over weight? Specific Questions Notes Can eating disorders be cured? How do I know if I have an eating disorder? How do I know if I am drinking too much alcohol? Do fad diets really work? Can street or prescription drugs affect my nutritional wellness? Will my caloric needs change when I enter an exercise program or advance to the next level? Medical How important is it to have your cholesterol values tested on a regular basis? How do I know when I need medical help for a digestive or nutritional issue? Nutritional Potential If I receive proper dental care will it improve my overall health? Will a proper diet reduce the risk of other dangerous diseases? How do I find a nutritional expert? Where do I look for food safety advice?

Starting Point #40: Nutritional Activity Readiness

St. Leonard Wellness Program Nutritional Activity Readiness Questionnaire- NAR-Q This questionnaire is one of the first steps to take when you are planning to evaluate your nutritional wellness. The NAR-Q will help you decide whether or not you may need to seek outside support from your medical team, mentors, or clergy to begin the sometimes emotional process of improving your nutritional wellness. Having other professionals involved in your nutritional improvement plan is a good idea, as they can help you with the change process. Please read the questions carefully and check YES or NO opposite the question if it applies to you. If yes, please explain. YES NO ____ ____ 1. Do you ever wonder if you have an appropriate relationship with food? Yes, ____________________________________________ ____ ____ 2. Do you avoid weighing yourself? Yes, _____________________________________________ ____ ____ 3. Do you have trouble balancing your hunger needs with your energy needs? Yes, ____________________________________________ ____ ____ 4. Do you wonder if you may be drinking too many alcoholic beverages? Yes, _____________________________________________ ____ ____ 5. Do you feel that you are too young or old to worry about your diet? Yes, _____________________________________________ ____ ____ 6. Have you tried to lose weight and/or do you have trouble keeping your weight stable and within your ideal range? Yes, _____________________________________________ ____ ____ 7. Have you avoided discussing nutrition topics with your doctor? Yes______________________________________________ ____ ____ 8. Are you taking herbs and supplements and wonder about their true benefits, and worry about their risks? Yes, _____________________________________________ ____ ____ 9. Do you worry about common foodborne illnesses and whether you are taking the proper precautions in all situations? Yes, _____________________________________________ ____ ____ 10. Do you avoid the dentist even though you have had dental issues? Yes, _____________________________________________ ____ ____ 11. Do you suffer from food related cravings and addictions? Yes,______________________________________________ ___ ____ 12. Do you have digestive disorders that are unstable? Yes, ________________________________________________ If you answered NO to all of the questions above, it gives a general indication that your nutritional wellness is stable. You may now wish to keep a journal of your nutritional wellness. This journal can act as a teaching tool for others who may need your help in this area. If you answered Yes to any of the above questions, then you should evaluate the issue and develop a plan for improvement in this area. Seek outside support as often as needed, and remember that change can be difficult if it occurs in isolation or without a network of support from friends or family.

Starting Point # 39: Nutritional Confidence Survey

St. Leonard Wellness Program Nutritional Confidence Survey On a scale of 1-5 rate your nutritional confidence v I understand the MyPyramid Food Guidance System 1............... 2............... 3................ 4............... 5 Unsure............... Sometimes.............. Most of the time _____________________________________________________________________ vMy lifecycle nutritional needs are being addressed 1................2...............3.................4.................5 Unsure.............. Sometimes..................... Always _____________________________________________________________________ v I understand the relationship between unhealthy food choices and disease 1................2...............3..................4.................5 Not always......... Sometimes..................... Always _____________________________________________________________________ v Food safety is a top priority in my life 1.................2................ 3................4................5 Not always.......... Sometimes......................Always _____________________________________________________________________ v I practice good dental care and hygiene 1..................2................3..................4................5 Not always............ Sometimes.................... Always Nutritional Confidence Survey The purpose of this survey is to begin your journey toward self-assessment concerning your optimal well-being. After taking this brief survey and adding your scores together, take a moment and reflect on your nutritional wellness. You will find that if your overall confidence score was high you will have a better chance to stay self-motivated and focused on your nutritional wellness. If your nutritional confidence number was low then you may benefit from strategies that help with your personal nutritional management.

Starting Point #38: Nutritional Wellness Brochure

Click to enlarge

Team Nutritional Wellness: The Sunshine Vitamin!

from Ann Partlow Diet Tech

THE SUNSHINE VITAMIN!!! VITAMIN D Vitamin D is known as the sunshine vitamin because our bodies convert sunlight into vitamin D when it hits our unprotected skin. Vitamin D is added to many foods because it is not usually present in most foods. The sunshine vitamin naturally occurs in fatty fish like tuna and salmon. It can be found in milk, orange juice, yogurt, cheese, cereal, bread and eggs. The sun contributes to the daily production of vitamin D. Exposure for as little as 10 minutes per day is thought to be enough to prevent deficiencies. It is not necessary to be outside to get this benefit. You can sit by a window that has the sunlight streaming in, work your favorite crossword puzzle or read a book and reap the benefits of vitamin D. The benefits of vitamin D are numerous. Its major function is to maintain normal blood levels of calcium and phosphorus. The absorption of calcium to help form and maintain strong, healthy bones is one job the vitamin performs. Research has suggested this vitamin possibly will provide protection from osteoporosis, hypertension, cancer and several autoimmune diseases. Certain groups are at higher risk for vitamin D deficiency. They include the elderly, obese individuals, breastfed infants and people with limited sun exposure. The recommended doses of all vitamins are based on Adequate Intake (AI) levels established by the United States Institute of Medicine of the National Academy of Sciences. These levels are measured in International Units. An International Unit (IU) is the quantity of a substance that produces a specific effect. In the case of vitamins that would the amount needed to provide our bodies with the benefits of the vitamin. The recommended dosage for all individuals under the age of 50 is 200 IU. For all individuals from 50-70 the amount increases to 400 IU daily. People over 70 should take 600 IU. Vitamin supplements can be very beneficial but remember the most beneficial way to get the vitamins we need is through food, so try to consume foods high in vitamin D, exposure to the sun and round it out with a vitamin D supplement which is found in adequate levels in a most multiple vitamins.