May 21, 2020

If you’re struggling with your mood during this time, find ways to get moving. Physical activity can boost endorphins and make you feel happier. It’s also a great way to help the whole family get some energy out and feel happier during this difficult time. Think about ways you can get active as a family. Plan a walk around your neighborhood. Create a scavenger hunt of items to look for on your walk. Get out bikes and take a ride together. If it’s cold or raining, turn the radio on and start a dance party.

May 19, 2020

Find ways to connect as a family and make plans for quality time together to connect and boost emotional well-being. Some ideas to try:
• Have a family game night.
• Have a family movie night with popcorn and snacks.
• Prepare dinner together.
• Do some baking together and share with neighbors (following contactless drop-off).
• Get creative together with crafts, a paint at home night, decorating the house, etc.
• Start a garden together (food or flowers).
• Take a walk or bike ride together.

Dietitians Dish – May 18, 2020

Habit #5 – Take time each day to make connections and show appreciation.

Nine out of 10 Americans will develop hypertension during their lifetime. It can lead to a higher risk for strokes, a heart attack, diabetes, dementia, and other problems. Purchase limits can make it harder to eat for good health.

Connect with someone you know who has high blood pressure and share these tips!

Focus on shelf-stable items and frozen foods you can keep on hand longer.
Read label claims and nutrition facts. Look for less than 10% DV sodium per serving
with beneficial nutrients like magnesium, potassium, calcium and fiber.

• Stock up on frozen foods without sauces
• Stock up on canned foods
• Choose No Salt Added or Reduced Sodium whenever possible
• Drain and rinse anything with sodium before using

Stock up on fresh produce also!
Asparagus has NO SODIUM, but does have fiber, potassium,
and magnesium which help reduce blood pressure.
How do you store and avoid waste? You can blanch produce to halt ripening, and then freeze it.
BLANCHING = Place in boiling water for 2-3 minutes, then transfer to an ice bath to halt cooking.

Grilled Asparagus

with Poached Egg & Lemon-Cream Sauce

Ingredients:

• 1 cup heavy cream
• 1 Tbsp. lemon juice
• 1 Tbsp. unsalted butter
• 1/2 tsp. chopped fresh tarragon leaves
• 1/2 tsp. plus 1/8 tsp. salt

• 1/4 tsp. plus 1/8 tsp. ground black pepper
• 1 bunch fresh asparagus (about 1 pound)
• 1 Tbsp. olive oil
• 1 Tbsp. distilled white vinegar
• 4 large eggs

Directions:

• Prepare outdoor grill for direct grilling over medium-high heat. In small saucepot, cook cream over medium-high heat 3 minutes or just until cream simmers. Reduce heat to medium; simmer 10-12 minutes or until cream is reduced to 1/2 cup, stirring occasionally during last 5 minutes of cooking. Remove saucepot from heat; whisk in lemon juice, butter, tarragon and 1/8 tsp. each salt and pepper. Cover to keep warm. Makes about 2/3 cup.
• Meanwhile, in large bowl, toss asparagus with oil and 1/4 tsp. each salt and pepper. Place asparagus on hot grill rack; cover and cook 6 minutes or until asparagus is tender-crisp, turning occasionally.
• Fill large sauté pan with enough water to come halfway up sides. Add vinegar and remaining 1/4 tsp. salt; heat to boiling over medium-high heat. Reduce heat so that water is barely simmering. Crack eggs, 1 at a time, into small cup. Slowly slide each egg into water while immersing cup slightly in water. Cook 4 minutes. Egg whites should be cooked through and yolks should be soft. With slotted spoon, transfer each egg to paper towel-lined plate. If desired, with paring knife, trim off any loose egg white.
• Divide asparagus between each of 4 salad plates. Carefully place 1 egg over asparagus on each plate; pour about 2-1/2 Tbsps. of sauce over egg and asparagus.

 

May 15, 2020

Are you working remotely for the first time? Juggling work and taking on extra roles of teacher and daycare provider? YOU’RE NOT ALONE!! Recognize that there is no model for how best to manage during a pandemic. We’ve entered into a period of unknowns. You can try to carve out time for work tasks, if your job requires working from home. Time blocks can increase productivity and still allow you to devote the time needed to care for or help your children with virtual learning, etc. Talk with your boss about what is realistic and expected, letting him/her know the circumstances at home which might hinder your ability to meet those expectations. Honesty and planning are the best first steps.

May 13, 2020

In the midst of social distancing and the isolation it brings, caring for emotional health is very important. If you are employed and have an Employee Assistance Program (EAP) benefit, give them a call. Otherwise, reach out to friends and family to plan virtual “parties” or “dinners” so you can stay connected.