National Nutrition Month

This month we are celebrating National Nutrition Month. Spring is coming and soon we will be able to go outside and enjoy the sunlight again! Fueling your body with nourishing foods is a great way to prepare for a bright, fun, and active spring! This celebration was created by the Academy of Nutrition and Dietetics to help increase awareness of the importance of nutrition for overall health and how nutrition experts, known as Registered Dietitians (RD), can help you learn about how to feed your body in a way that will support your health. Dietitians can help you sort through the confusing nutrition information you might come across online and work with you to set small, manageable goals that get you one step closer to feeling your best!

For instance, at an appointment with an RD you may learn to: plan and cook healthy meals at home, read food labels and choose healthy foods at the grocery store, use nutrition to manage your diabetes, or make better choices when dining out. Schedule an appointment with Family Health Services’ RD this month to learn more about how your food might be impacting your health and daily living! Here are some goals you can expect RDs to help you incorporate into your action plan for success if you are still on the fence about setting up an appointment:

Get to Know Food Labels

Ever wonder what the numbers in the Nutrition Facts panel really mean? Or the difference between “reduced fat” and “low fat”? The Food and Drug Administration has strict guidelines on how food label terms can be used, and RDs are all well-versed in navigating these terms.

Be Active

Regular physical activity lowers blood pressure and helps your body control stress. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym — take a walk after dinner or play a game of catch or basketball. An RD can help you tailor your meals and snacks to improve exercise results and recovery.

Eat Enough Fiber

Naturally occurring fiber is a great indicator of the overall quality of your diet. Men need up to 34 grams per day and women need up to 28 grams per day. Not only do fiber-filled foods fill you up, fiber also helps to moderate cholesterol and promote a healthy weight. Registered dietitian nutritionists can help you learn to estimate your daily fiber intake from healthful sources such as fruits, vegetables, whole grains, beans, nuts and seeds.

Pump up the Flavor

If your first meal on your wellness mission is plain steamed veggies, brown rice and bland baked chicken, there is little enjoyment to help you stick to the new meal plan. While most Americans could benefit from less sodium, we don’t need to ride the boring bandwagon. With varied experience helping individuals explore ways to boost the flavor of foods, RDs often suggest using herbs, spices, citrus juice and zest, garlic, seasoning blends and hot sauce to pump up the taste. Herbs and spices may also offer additional phytochemicals.

Stay Hydrated

Drinking water throughout the day keeps us energized and helps us to not confuse thirst for hunger. Our fluid needs vary day to day, and drinking enough to keep your urine pale is the best way to know you are adequately hydrated. Keep things interesting by using frozen fruit as ice cubes or adding fresh herbs, cinnamon sticks or citrus.

Don’t be Afraid to Enjoy Food

Health and wellness is a journey. It is what you do most of the time that impacts your long-term health. Total abstinence from treat foods is not sustainable. Feeling guilty about having a treat saps the joy from the experience and undermines your ability to stick with your goal.

Whether you want to lower your cholesterol or simply eat better, consult the experts — registered dietitians — who can help you by providing sound, easy-to-follow personalized nutrition advice and put you on the path to eating well and reducing your risk of chronic disease.

Content Source: “Set Smart Lifestyle Goals with the Help of a Registered Dietitian Nutritionist” (Academy of Nutrition and Dietetics) https://www.eatright.org/health/wellness/healthful-habits/set-smart-lifestyle-goals-with-the-help-of-a-registered-dietitian-nutritionist

 

 

The Diet-Betus – our version of recipe of the month just as tasty but with a healthy tweak here and there. Packed with vitamin C, calcium, and fiber this tahini zucchini stir-fry will give your body the fuel it needs to help you feel your best. It makes a great side dish grilled chicken and also pairs well with roasted summer vegetables.

Tahini Zucchini Stir Fry

Servings: 1

Prep Time: 10 minutes

Ingredients:

• Ingredients:
• 1 zucchini, diced
• 3 oz extra firm tofu, cut into cubes
• 1/2 tbsp low sodium soy sauce
• 1 tbsp tahini

Instructions:

1. Instructions:
2. Place zucchini, tofu, and low sodium soy sauce in a saucepan over medium heat
3. Simmer until zucchini is tender
4. Place into a bowl and drizzle with tahini

Nutrition:

• Calories: 162 kcals, Total fat: 9g, Saturated fat: 1g, Cholesterol: 0mg, Sodium: 12%, Potassium: 23%, Total Carbs: 10 g, Fiber: 4g, Protein: 12g, Vitamin C: 58%, Calcium 21%, Iron: 16%

 

Community offerings: *

Due to coronavirus/COVID 19, many community offerings have been changed, postponed, or canceled.

Please call the number listed for the event to verify availability, dates, and times.

Diabetes Empowerment Education Program (DEEP)

COST: Free

CONTACT: Tina Ellinger 419-624-1856

The Diabetes Empowerment Education Program [DEEP] is offered every Wednesday for six weeks. Good attendance is important. This free program is for diabetics, pre-diabetics, and spouses or caregivers of a diabetic. Residents of Erie County, aged 60 or older, please call 419-624-1856 to register.

Diabetes Support Group – Firelands Regional Medical Center

The Diabetes Support Group presented by Jean Feick CNP, CDE, meets the third Wednesday of each month Sept–November and January-May from 12:00pm –1:00pm. This meeting is free to the public and no registration is required. Attendees are welcome to purchase lunch in the hospital cafeteria and come to the adjacent Cafeteria Meeting #1. A different topic will be reviewed each month. If you have questions, please contact the Diabetes Education Department at 419-557-6992.

 

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Sandusky Health & Wellness

• Firelands Sandusky HealthCare Center
  2520 Columbus Ave.
  Sandusky, OH 44870
  Saturday, Aug 13
  7:00 am to 9:30 pm
• Firelands Sandusky HealthCare Center
  2520 Columbus Ave.
  Sandusky, OH 44870
  Saturday, Sep 10
  7:00 am to 9:30 pm
• Firelands Sandusky HealthCare Center
  2520 Columbus Ave.
  Sandusky, OH 44870
  Saturday, Nov 5
  7:00 am to 9:30 pm
• Firelands Sandusky HealthCare Center
  2520 Columbus Ave.
  Sandusky, OH 44870
  Saturday, Dec 3
  7:00 am to 9:30 pm

Health & Wellness Screenings include:

• Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL, and triglyceride levels along with a complete blood count.) – $45
• Hemoglobin A1C (Three-month report on blood sugars; results used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25
• PSA (Prostate Specific Antigen)- $30
• Vitamin D – $35
• TSH – $25

Please comply with the following COVID-19 precautions:

1. Wear a mask
2. Have your temperature taken upon arrival
3. Follow social distancing practices

Please note:

Patients will not be allowed to enter until their scheduled time. Walk-ins will not be accepted. Only the registered patient will be allowed to enter the screening unless the patient needs assistance from an accompanying person. We are unable to perform any additional physician-ordered tests not included in the list above.

Contact: Centralized Scheduling at 419-557-7840 to pre-register

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last month, 64% of our diabetic patients had an A1C of less than 9%. Talk with your provider at your next visit about the right options for you! Schedule an appointment: 419-502-2800