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Healthy Community Grants Available through Crow Wing Energized First application deadline April 15

{shared with permission from Essentia Health press release}

Crow Wing Energized is awarding Healthy Community Grants to support efforts to move our community to a place where the healthy choice is the easy choice.
Crow Wing Energized
Grant applications to Crow Wing Energized, a grassroots community movement led by Essentia Health and Crow Wing County Community Services to improve health and wellness in our community by making healthy choices essential, are being accepted. The first application deadline is April 15, 2017.
 
Organization criteria for applying includes serving or located within Crow Wing County, including but not limited to: neighborhood, youth, or environmental groups; faith-based organizations; health care organizations; civic or citizens’ associations; economic development agencies; local government entities; local businesses; school districts and other similar groups. Applicants are not required to be incorporated 501(c)3 organizations.
 
Applicant projects need to align with the Crow Wing Energized guiding principles as well as Minnesota Department of Health (MDH) SHIP’s financial guide:
• Creating and sustaining a united approach to improving health and wellness in Crow Wing County
• Collaboration towards solutions with multiple stakeholders (e.g. schools, worksites, medical centers) to improve community engagement and commitment focused on improving community health
• Being anchored in evidence based efforts around greatest community good that can be achieved through available resources.
 
The Healthy Community Grants are made available through Statewide Health Improvement Program (SHIP) funding that was awarded to Crow Wing Energized. Grant applications are reviewed by the Crow Wing Energized Community Leadership Team and Goal Groups:
Healthy Choices goal group develops sustainable strategies and encourages healthy choices by increasing access to healthy foods, increasing active living opportunities, and helping to promote and support the healthy environments.
Mental Fitness goal group encourages and equips citizens in achieving and maintaining mental fitness by building networks throughout the county for achieving resilience, increasing the practice of intentional choices to help reduce stress and anxiety, and educating our communities to increase the knowledge of mental fitness so it will help to make positive choices regarding their overall health.
Workplace Wellness goal group helps to create a healthy and energized workforce by increasing employee satisfaction, maximizing productivity, minimizing absenteeism, and helping to reduce health care costs.
 
For a Healthy Community Grant Application visit crowwingenergized.org “Resources” page or to learn more about Crow Wing Energized and what it’s community partners are currently doing, please contact Cassie Carey – Crow Wing Energized Coordinator at Cassie.Carey@crowwingenergized.org or 218-828-7443.
 
 
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Take cabbage beyond St. Patrick’s Day {#HealthyRecipes for the cabbage lover)

(Guest Post from Bonnie Brost, licensed and registered dietitian at Essentia Health}

St. Patrick’s Day brings out the cabbage. It’s the biggest holiday for fresh green cabbage consumption in America, according to the U.S. Department of Agriculture.

cabbage

The Irish found cabbage a sustainable vegetable during the Great Potato Famine that began in 1845. Cabbage grew well in Ireland and when the potato crops failed, cabbage was the main course in many meals. The Irish ate a lot of it – about 65 pounds per person each year based on crop production at that time.

Cabbage is a green leafy vegetable that is known as a cruciferous vegetable. It’s related to broccoli, cauliflower and Brussel sprouts. High in vitamin C, cabbage also contains vitamin K that’s good for bone health and contains phytochemicals called indoles that may help prevent cancer. The inexpensive vegetable is easy to grow and stores well through the winter.

Varieties include green cabbage, which is known as the king of cabbage, and red cabbage, which is similar but has dark red or purple leaves. Then there’s Napa cabbage, also known as Chinese cabbage, which is oblong shaped and has thick yellow-green leaves. Savoy cabbage has the round shape similar to green cabbage but has crinkly dark green leaves. Bok choy is another loose-leaf variety with dark green leaves and tender stems.

Cabbage can be prepared in a variety of ways. It can be eaten raw, steamed, stir-fried, sautéed, stewed or pickled. Pickling or fermenting is one of the favorite ways to preserve cabbage, such as creating sauerkraut or kimichi. Kimichi, which is often made with Chinese cabbage, is a spicy condiment often found in Korean recipes.

Avoid overcooking cabbage. Its characteristic flavor comes from glucosinolates, which contain sulfur. Overcooking cabbage produces a hydrogen sulfide gas that releases its unpleasant odor.

Expand your menus beyond corn beef and cabbage on St. Patrick’s Day. Here are some tasty recipes that use the budget-friendly and healthy vegetable.

Here’s a great low-sodium alternative to corned beef and cabbage.

Cabbage and Beef Hot Dish
1 tablespoon olive oil
1 pound 90 percent lean ground beef or ground turkey breast
1½ cups onion, thinly sliced
4 medium carrots (about 2 cups), grated
1 1/2 teaspoons minced garlic (3 cloves)
3 cups green cabbage, shredded
3 cups red cabbage, shredded
2 tablespoons fresh grated ginger or 1 teaspoon of ground ginger
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon hot pepper flakes or hot sauce (optional)

Add olive oil to large skillet over medium heat. Add ground beef and brown. Add onions, carrots and garlic. Cook until vegetables are starting to soften, about 5 minutes. Add ginger, salt, pepper and hot pepper. Cook until cabbage is soft, about 15 minutes. Yield: 6 servings.

Nutrition facts
Serving size, 2 cups; calories, 215; total fat, 10 grams; saturated fat, 3 grams; cholesterol, 50 milligrams; sodium, 200 milligrams; potassium, 640 milligrams; carbohydrates, 15 grams; fiber, 4 grams; protein, 17 grams.

Celery Seed Coleslaw
14-ounce package classic coleslaw mix (or 4 ½ cups shredded fresh cabbage and 1 cup shredded carrots)healthy coleslaw recipe
2 stalks (¾ cup) celery, diced
1 small (¾-cup) green pepper, chopped
1 tablespoon sugar
3 tablespoons distilled vinegar or red wine vinegar
1 tablespoon olive oil
1 teaspoon celery seed
⅓ cup olive oil mayonnaise

Combine all vegetables in a large bowl. In separate small bowl, combine sugar, vinegar, olive oil, celery seed and mayonnaise. Mix well with a wire whip. Add dressing to vegetables and mix well. Yield 10 servings.

Nutrition facts
Servings size, ½ cup; calories, 55; total fat, 3.5 grams; saturated fat, 0 grams; cholesterol, 0 milligrams; sodium, 65 milligrams; potassium, 110 milligrams; carbohydrates, 5 grams; fiber, 2 grams; protein, 1 gram; and calcium, 25 milligrams.

This recipe is a lower sodium alternative to sauerkraut. Sauerkraut has about 750 milligrams of sodium in one-half cup.

Sweet and Sour Red Cabbage
2 tablespoons canola or olive oil
1 small head (8 cups) red cabbage, shredded
1 large (1 1/2 cups) Granny Smith apple, chopped
1 small onion, sliced
1/4 cup sugar
1/3 cup apple cider vinegar
1/3 cup water
¼ teaspoon salt (optional)
1/4 teaspoon ground black pepper
1/4 teaspoon ground cloves

Put oil, cabbage, apples, onion and sugar into a large pot. Pour in the vinegar and water. Add salt, pepper and cloves. Bring to a boil over medium-high heat, then reduce heat to low. Cover and simmer until cabbage is tender, about 20 minutes. If you want it thicker, mix 2 teaspoons cornstarch and 2 teaspoons cold water in a cup until smooth. Add to cabbage mixture and simmer on medium heat for 2-3 minutes until liquid thickens. Yield: 8 servings.

Nutrition Facts
Serving size, ½ cup; calories, 120; total fat, 3.5 grams; saturated fat, 0 grams; cholesterol, 0 milligrams; sodium, 90 milligrams (if you added optional salt); potassium, 200 milligrams; carbohydrates, 22 grams; fiber, 2.5 grams; protein, 1 gram.

This soup is a great low-calorie, low-sodium vegan option.

Cabbage Soup
1 tablespoon olive oil
4 cloves garlic, minced (2 teaspoons)
1 large onion, chopped (about 1 ½ cups)
½ pound carrots, sliced
½ bunch celery, diced
1 green bell pepper, diced
½ pound frozen green beans
28-ounce can no-salt-added diced tomatoes
8-ounce can no-salt-added tomato sauce
½ head green cabbage
6 cups unsalted vegetable broth
¼ bunch fresh parsley, chopped
1 ½ teaspoons smoked paprika
1 teaspoon dried oregano
½ teaspoon dried thyme
1-2 tablespoons lemon juice

Add garlic and onion to a large soup pot along with the olive oil and sauté over medium heat until the onions are soft and transparent. Add carrots, celery, bell pepper and frozen green beans. Add diced tomatoes (and their juices) and tomato sauce. Stir to combine. Allow the vegetables in the pot to heat while you chop the cabbage. Chop the cabbage into 1-inch strips or squares, then add to the pot. Add the vegetable broth, chopped parsley, paprika, oregano and thyme. Stir to combine. Place a lid on the pot and bring it up to a boil. Once boiling, turn the heat down to medium-low and allow the pot to simmer until the cabbage is tender (about 20 minutes). Finish the soup with lemon juice. Start by stirring in one tablespoon of lemon juice and add more to your liking. Yield: 8 servings.

Nutrition facts
Serving size, 2 cups; calories, 120; total fat, 2 grams; saturated fat, 0 grams; cholesterol, 0 milligrams; sodium, 200 milligrams; potassium, 730 milligrams; carbohydrates, 22 grams; fiber, 6 grams; protein, 3 grams.

Bonnie Brost of Essentia Health

Bonnie Brost is a licensed and registered dietitian at Essentia Health

Go ahead. Have a snack (healthy snack option that are under 200 calories!) #EssentiaHealth

By Bonnie Brost, licensed and registered dietitian at Essentia Health.

Choosing healthy snacks is more important than ever in our culture because very few of us eat sit-down meals. Often we race through each day without much thought about when or what we will eat.

More than nine out of 10 American adults snack at least once a day. Eight out of 10 snack at least twice a day, and six out of 10 snack three or more times a day.

Snacks are an important part of a healthy eating plan, if meals are more than six hours apart. Our bodies have small gas tanks that need to be refueled several times a day. Going more than six hours without eating when we’re not sleeping sets us up for feeling starved.

When we get really hungry, we cannot make a healthy choice. We get sucked into buying the candy bar in the store’s checkout line, driving through the fast-food restaurant, hitting the vending machine for a bag of chips or candy or taking extra-large portions at our next meal.

eating junk food

Make a plan to have healthy snacks available. Pack snacks to take with you if you will not be home for several hours. Put healthy snacks in a convenient place at home. Keep a list posted in the kitchen of snacks available for you and other family members. Pre-measure and pack healthy items in snack-size baggies, so they’re easy to grab and you can keep the calories in check.

My definition of a healthy snack is:

healthy snack

 

  • 50-200 calories

 

  • A whole fruit or vegetable

 

  • Contains whole grain, if a cracker, chip, cereal or bread-type product

 

  • Contains beans or lentils

 

  • A nut or seed that doesn’t have a dressing or is not candy-coated

 

  • Low in saturated fat; less than 2 grams per serving

 

  • Low in added sugar; less than 1½ teaspoons of added sugar or 7 grams. (Natural sugar in dairy products, fruits and vegetables aren’t included even though their sugar will be listed on the label.)

 

With so many snack products available, it can be very confusing when trying to choose a healthy option. A great cellphone app called “Fooducate” can help. Scan a product’s barcode, and the app offers a grade of A, B, C or D. It also explains the grade, such as whether it contains a whole grain or added sugar. The app will even offer names of “alternative” products that may be better. “Fooducate” is maintained by registered dietitians.

 

Here are a few ideas for healthy snacks:

 

Snack Portion size Calorie range Comments
Fresh fruit

Banana, apple, orange, clementine, pear, grapes, berries

1 each or 16 grapes or 1 cup berries 50-110 Whole fruits have no added sugar and are loaded with vitamins, minerals and antioxidants. Frozen grapes are a great treat.
Fresh vegetablesCarrots, snap peas, jicama, fresh bell pepper, cherry tomatoes 1 cup 25-50 Whole vegetables have no added sugar and are loaded with vitamins, minerals and antioxidants. Eat with hummus dip found in the produce case.
Whole-grain crackersTriscuit, Hint of Salt Wheat Thins, Crunchmaster crackers 1 ounce is 6-16 crackers 120-140 Portion these out.  Loaded with whole grains that are high in important minerals and antioxidants. Serve with hummus instead of cheese.
Whole-grain chips

Food Should Taste Good multigrain chips

1 ounce (about 10 chips) 140 High in whole grain, low in sodium and gluten free.  Serve with lower sodium salsa or hummus.
Bean chips

Beanito chips or Tostitos Black Bean chips

1 ounce (9-12 chips) 140 Portion these out. High in fiber, low in sodium.
Popcorn

Boom Chicka Pop Sea Salt or Skinny Pop popcorn

3-4 cups 100-140 Whole grain, high in fiber. Includes good fats and low in sodium. Some microwave popcorns are too high in sodium and bad fats.
Light string cheese 1 each 60-80 Low in saturated fat, high in protein and calcium.
Fat-free or low-fat yogurts. Light or Greek yogurts are lower in sugar. 5-ounce cup 80-140 Greek yogurt is high in protein. Light yogurts have less added sugar. High in calcium.
Snack bars

Kashi bars, Kind bars, That’s It Fruit
Bars, Pressed Bars, Pressed Fruit Bars, Nature Valley Thins

1 each 90-200 Convenient.  Grains used are whole grain. Very little added sugars.
Nuts (undressed)Almonds, peanuts, mixed nuts ¼ cup 150-180 Choose lightly salted if available. High in the good fats and have protein.

 

So go ahead, have a snack. Just be mindful to make it a healthy choice!

 

Krista Rolfzen Soukup joins the #Essentia Health-Central Board of Directors

**shared with permission from Essentia Health press release

Essentia Health Welcomes Soukup to the Board of Directors

 Krista Soukup

Essentia Health is pleased to announce the recent addition of Krista Rolfzen Soukup to the Board of Directors leading Essentia Health-St. Joseph’s Medical Center in Brainerd and surrounding clinics.

“We value our board members throughout Essentia Health”, says Adam Rees, President Essentia Health-Central. “To achieve our mission ‘of making a healthy difference in people’s lives’ we seek out community leaders to guide the decisions we make.”

Krista Rolfzen Soukup is the owner of Blue Cottage Agency providing representation and promotional services for writers, books and the literary arts as a whole. Soukup and her four children live in North Brainerd where her children attend Brainerd High School and St. Francis of the Lakes Catholic School. She is a graduate of Minnesota State University Southwest with degrees in Business Administration and Marketing and is an active member of The Crossing Arts Alliance, Northside Neighborhood Association and Boy Scout Troop 45.

Soukup explains, “Membership on the Essentia Health-Central Board allows me to serve the health community which has served my family. I believe in strong community partnerships and have watched Essentia play an important part in our region’s quality of living. I look forward to being involved in the continued provision of services and community involvement to meet the many health care needs of our community.”

“When recruiting new board members, we look for candidates that complement our existing members strengths to help us live up to our mission to make a healthy difference in people’s lives in the Brainerd Lakes area” explains Chuck Albrecht, Essentia Health-Central Board chair.  “Krista has keen insights into working mothers with school age children and the Brainerd neighborhood.”

If you are interested in learning more about Essentia Health’s mission, vision, and values, please visit EssentiaHealth.org.

 

 

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