July - Skiff Medical Center
Transcription
July - Skiff Medical Center
Issue No. 231 A free monthly publication of Skiff Medical Center . Newton, Iowa Eatin’ down the highway: vacationing and healthful eating this summer S ummer is the season when families and friends pile into cars and travel along America’s highways. Vacations are a time to relax, get away from home and enjoy the sights, sounds and tastes of new places. Unless you plan ahead, though, you could put yourself and your family at the mercy of fast food burger or chicken stops and convenience store lunches. This year, why not pack delicious food that is economical, easy to eat and good for you at the same time? With just a little planning, you can satisfy your appetite and stay healthy while you are cruising down the highway. Sandwiches Choose sandwiches that are healthy, easy to eat and nearly “crumb-free.” Those with sticky fillings spread onto soft bread are convenient and neat as the filling acts like a glue to keep bread halves together and crumbs out of your lap. Try low-fat cream cheese mixed with mashed bananas and cinnamon on a whole wheat bagel or bread. Almond, cashew, peanut or soy butter topped with fresh strawberries or fruit preserves (a grown-up PB and J!) is delicious and may remind you of younger days when you rode in the back seat on car trips. Make a savory sandwich spread by mashing canned and rinsed beans with roasted garlic and herbs or spices such as rosemary, cumin or paprika. Or try mixing a healthy prepared spread (low-fat mayonnaise or cream cheese) with diced vegetables and spreading that on whole wheat bread. Of course, lean deli meat sandwiches or wraps make a great choice as well. Snacks Easy to handle, healthy morsels to bring along are carrot, celery and jicama sticks, broccoli florets, seedless grapes, apple/ orange slices, strawberries, dried fruits, low-fat cereal mixes, low-fat crackers, graham crackers, animal crackers and pretzel nuggets/sticks. All of these foods pack neatly in resealable plastic bags. The dried fruits, cereal mixes, crackers and 1 pretzels do not need refrigeration, but the fresh vegetables and fruits should be kept packed on ice in a cooler. Beverages Bring canned or boxed 100 percent fruit juice, tomato/vegetable juice and bottled water. Other tips to keep you healthy and safe • Space meals throughout the day. Try to set meal times and stick to them. It can be easy to just “graze” while on vacation. • Share large portions when eating out. Many restaurants serve very large portions, so don’t hesitate to ask to split orders. • Most popular fast food restaurants have their nutrition information available in-store and online. Review this information before you pull out of the driveway. Check either one of these websites out: w w w.d w l z.c o m / restaurants or www. healthydiningfinder. com. • Sample small amounts of highcalorie foods. You don’t have to avoid these foods entirely. Just reduce the amount you eat to a few bites. • In hot weather, This month’s On the Light Side is written by Registered Dietitian Nancy Schive place coolers and lunch bags in the back seat instead of the trunk. The environment tends to be cooler in the car, especially when the air conditioning is on. • Don’t let food sit unrefrigerated for more than two hours, and make sure coolers remain at or below 40º F. • Make sure everyone in the family washes their hands with soap and water before and after eating. If you don’t have access to a restroom, pack moist towelettes or hand sanitizer. Keep up physical activity, even during the summer Regular daily physical activity of 30-60 minutes, even during the summer break, helps to promote good health in adults and kids alike by maintaining a healthy body weight and by building and maintaining muscles, joints and endurance. You can accumulate your minutes of activity all at once, or in shorter periods during the day. Use your free time to be active, and encourage your kids to do the same this summer. Here are some ideas to help: • Walk to the library or store, or walk the dog. • Head for the nearest park, swing set, jungle gym or basketball court during free time. • Shoot hoops or play catch as a family. • Make time for a family walk or bike ride each weekend. • Clean that garage, pull those weeds and keep the yard up, and encourage your kids to help you with those chores. • Take a walk in the woods or along the bike trail. • Play freeze tag or Frisbee in your backyard or at a rest stop along the way. • Set up a backyard net for badminton or other net ball sports. • Get out of the car every hour or two to take a short walk and stretch your legs. • Engage in some type of physical activity most days you are on vacation. There is no better time to enjoy a walk with your family than on vacation. You see the new sights up close and keep your bodies healthy at the same time. Pan bagna (basic recipe) • Slice a small round loaf of whole wheat crusty bread in half (could use whole wheat crusty rolls to make individual servings). • Remove part of the insides of the bread to make it somewhat hollow. • Arrange vegetables of your choice (tomato slices, onions, lettuce, spinach, cucumbers, peppers, carrots, etc.) on the bottom half of the bread. Could also add olives and pickles. • Add well-drained tuna (water-pack), 4-5 oz. shredded or cut-up grilled chicken breast or other lean protein source. • Add seasonings of your choice (onion/garlic powder, oregano, basil, parsley, pepper, rosemary, etc.). • Drizzle with 1 tablespoon olive oil and 1-2 tablespoons lemon juice. Could also try a flavored vinegar such as raspberry, blackberry or spice-flavored vinegar blends. • Top with other half of the bread. • Wrap tightly with plastic wrap and refrigerate overnight. • Cut into wedges if round loaf is used. • Pack in cooler so these tasty little sandwiches are ready for when you are picnicking or traveling. Nutrition information is approximate and will vary depending on ingredients used. As a general guideline using the basic recipe: Yield: 4 Nutrition information per serving: calories: 260, fat: 7g, saturated fat: 1g, sodium: 440mg, carbohydrates: 32g, fiber: 4g 2