DASH for better health

DASH for better health

POP participants can learn how they can DASH for better health at the Pounds Off Pulaski (POP) meeting on Monday, February 26.  The program will begin at 6:00 p.m. in the Lake Cumberland Regional Hospital Conference Center on the basement level of the East Tower.

Our theme for the evening, DASH for better health, will be addressed from three different perspectives, that of a nutritionist, chef, and organic food producer. Our guest speakers include: Registered Dietician Stacy Back, Chef Mete Sergin and owner of Sustainable Harvest Farm, Ford Waterstrats.

Stacy will discuss the DASH diet – named the #1 overall Best Diet by U.S. News and World Report -  and overall healthy lifestyle choices, based on the Academy of Nutrition and Dietetics on 17 Health Tips, Living a Total Body Diet Lifestyle.  Stacy is a graduate of Eastern Kentucky University with a Master’s of Science Degree in Community Nutrition. After working as a Clinical Dietitian at Lake Cumberland Regional Hospital, she joined the staff at Bluegrass Oakwood, where she is Director of Nutrition Services and manager of Expressions Tea and Gifts. She is also a health coach and consults as needed.

Chef Mete will teach attendees how to add flavor to your food without adding sodium. He will also provide a delicious healthy dish for everyone to sample. He graduated from Sullivan University with degrees in both Culinary Arts and Hotel and Restaurant Management. He also earned an MBA from Murray State University. Chef Mete has extensive experience as a chef and manager in the restaurant, hotel, university and hospital settings as well as teaching chef/culinary classes for Sullivan and Somerset Community College. Chef Mete is Food Service Director at Bluegrass Oakwood.

Ford will discuss the importance of fruits and vegetables in diets and his Community Sourced Agriculture program. After an early career in teaching, utilizing his two master’s degrees in the field of education, Ford was able to whet his interest in organic farming with first-hand experience on one of Kentucky’s premier organic farms. In 2009, he and his wife moved to neighboring Laurel County and established the first USDA-certified organic farm in the region. They have expanded their operation to include grass-fed beef and pastured pork and continue to look for ways to innovate and expand their farm to provide high-quality, sustainable food.

Pounds Off Pulaski is a 12-week county-wide weight loss challenge sponsored by Lake Cumberland Regional Hospital and Somerset-Pulaski County Chamber of Commerce.  Participants may weigh in beginning at 5:00 p.m. each Monday evening, with the program following at 6:00 p.m. The weekly meetings are designed to provide support, information, and helpful tools to help participants keep on track so they can reach their personal goals. 

For the latest information on the POP program and to view previous presentations and educational handouts, you may visit PoundsOffPulaski.blogspot.com.

POP Meeting Monday to focus on safe and effective exercise

This week’s Pounds Off Pulaski (POP) meeting will feature a presentation by Jeff Herndon, director of therapy services at Lake Cumberland Regional Hospital. Herndon will be discussing “Principles of safe and effective exercise.” 

The meeting will be held at 6:00 p.m. on Monday, February 19, in the Lake Cumberland Regional Hospital Conference Center on the basement level of the East Tower. 

Since exercise is an important component in successfully losing weight and keeping fit, it is important to learn how to get the most benefit from your exercise program. Monday night’s speaker will provide important information about effective exercise and techniques that will help you avoid injuries.

 A twenty-two year employee of Lake Cumberland Regional Hospital, Jeff Herndon is a graduate of the University of Kentucky with a degree in Physical Therapy. He subsequently earned a MBA and Nursing Home Administrator’s license. He also serves as a volunteer cross country and track coach at Somerset High School. As a Certified Strength and Conditioning Specialist, Herndon will be able to provide great insight and helpful hints about exercise programs for POP participants.

Pounds Off Pulaski is a 12-week county-wide weight loss challenge sponsored by Lake Cumberland Regional Hospital and Somerset-Pulaski County Chamber of Commerce.  During the 12-week POP challenge, weekly meetings are held each Monday.  Participants may weigh in beginning at 5:00 p.m. and the weekly program follows at 6:00 p.m.  Weekly meetings are designed to provide support, information, and helpful tools to help participants keep on track so they can reach their personal goals. 

In addition to the program and weigh-ins, POP incentive prizes are given out each Monday night. Participants can visit the POP blog at PoundsOffPulaski.blogspot.com to see how POP points are awarded and to find out the latest developments with the program.

Edith Lovett to discuss sugar in our diet at Monday’s POP Meeting

Edith Lovett to discuss sugar in our diet at Monday’s POP Meeting

This week at Pounds off Pulaski we will be learning the importance of decreasing the amount of sugar we consume daily in our diets.  Edith Lovett, the Family and Consumer Sciences Agent from the Pulaski County Extension Office, will be the presenter.   Mrs. Lovett is a graduate of the University of Kentucky and has worked as an FCS Agent for the past 18 years.  She also has a weekly healthy column each Sunday in The Commonwealth Journal.  

 Did you know that the average American eats more than 150 pounds of sugar per year, according to the United States Department of Agriculture?  In 2008 the average intake daily of sugar was 19 teaspoons.  According to the American Heart Association the maximum amount of added sugars a man should eat each day is 9 teaspoons, and women 6 teaspoons. 

Added sugar is the single worst ingredient in the modern diet.  How often do we hear “we need to consume less salt,” but we do not talk much about consuming less sugar.  While reducing your intake of added sugars can definitely help you lose weight, the true benefits of eating less sugar go way beyond the scale.  We will be looking at foods we need to avoid that contains lots of sugar, and sampling foods that have no sugar.

Pounds Off Pulaski meetings are held each Monday evening with weigh-ins at 5:00 p.m. and the program following at 6:00 p.m. in the Conference Centers on the basement level of the East Tower at Lake Cumberland Regional Hospital.  These meetings are designed to provide support, information, and helpful tools to help participants keep on track so they can reach their personal goals. 

To help make the challenge more fun, incentive prizes are provided by POP Community Partners to participants when they reach certain goals.  Participants can earn points by:  attending weekly weigh-ins at the hospital; attending the weekly informational meeting; completing exercise trackers; watching the weekly program and completing bonus point opportunities on the blog and participating in the Journey to Fitness race series.

“We encourage participants to bring their filled exercise tracker cards certified by our fitness partners to the Monday night meeting so they can be included in their incentive point count,” said Susan Ramsey Wilson,  LCRH director of marketing and community relations.

For more information, visit www.PoundsOffPulaski.blogspot.com.

Soup's on!

We hope you'll find this recipe helpful - and tasty!

Soups are a nutritious way to get more vegetables and also a warming feeling on cold winter nights. Soups can be low in calories and nutrient dense.  Try this Hearty Beef Soup recipe that is only 76 calories for 1 cup.

Hearty Beef Soup

Rating:
Makes: 6 Servings
This tasty and satisfying soup can be served for lunch or dinner. The leftovers can be frozen for later.

Ingredients
1/4 pound beef round roast (thawed and chopped)
1 tablespoon vegetable oil
3 cups water
2 cups winter squash (chopped, or 2 cups cabbage, finely chopped)
1/2 cup onions (chopped)
1 celery stalk
1 teaspoon garlic (finely chopped)
1/2 teaspoon dried oregano
1 tablespoon parsley (chopped, optional)
1/4 cup macaroni (dry)
1 tomato (large, chopped, or 1 can, about 15 ounces, low-sodium diced tomatoes)
1/2 cup green pepper (finely chopped)
1/2 teaspoon salt      and   1/2 teaspoon black pepper

Directions
1. In a large pot, brown beef in oil over medium to high heat for 8 to 10 minutes. Drain fat.
2. Add water, squash, onion, celery, garlic, and oregano. If using parsley, add that too. Mix well.
3. Bring pot to a boil. Lower heat and cook for 20 minutes.
4. Add macaroni, tomatoes, green pepper, salt, and pepper.
5. Keep cooking over low heat for 20 minutes. Serve hot.

Notes
Tip for cooking beef roast: The recommended safe minimum internal temperature for beef roast is 145 degrees F, as measured with a food thermometer.

Skip to nutrition information

Source: Cookbook: A Harvest of Recipes with USDA Foods

Enjoy your soup……..
Cynthia Hatcher MS,RDN,LD