Wellness

@ Moraine Valley

Health

6 Easy Earth Friendly Nutrition Tips! #gogreen

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Wondering what you can do to minimize your impact on Mother Earth? Look no further!  These
are easy ways you can start to reduce, reuse and recycle more often!

  1. Make a grocery list and go shopping. Weekly!!! (Bring your reusable bags (when we can again) or opt for paper bags.) When you shop for your food, cook from home, pack your lunches
    and snacks to bring with you, you are reducing waste. In a HUGE way!
    Think about it. Every single time you dine out, whether it be at a fast food restaurant, food truck or grab and go’s like vending machines and gas stations, you are throwing out garbage, containers and wrappers.
    In most recent stats, 44% of Americans eat at a fast food restaurant each week… That is a lot of garbage!
  2. Buy in bulk
    Yes, 100 calorie packs and mini containers of pre-cut veggies save us time, but also increases our waste. Here are items to buy in bulk, to cut up and portion out at home, It’s cheaper and better for the environment!
    Fruits, Vegetables, Nuts/seeds, Beans, Grains, Rice, Oats, Yogurt, the list goes on.
  3. Ditch the water bottles ONCE AND FOR GOOD!
    Each day, people in the U.S. throw away more than 60 million plastic water bottles. Tap water is great or buy a water filter if desired but let’s ditch those plastic water bottles! Keep a BPA free, dishwasher safe water bottle on hand and refill it up! Some water bottles even
    have their own filtration system.
  4. Eat Local.
    By buying foods close to your home, you are reducing the distance your food must travel, thus the energy it takes to do so! Visit your local farmers market or at least shop for foods that are in season.
  5. Plant a garden
    Save the water for your lawn and instead it for a garden. Don’t have enough room? You can plant a few tomato, pepper and herbs in pots on a patio or porch. Great way to make fresh tomato sauce for pasta and pizza nights!
  6. Minimize leftovers
    Did you know the US throws away 80 BILLION pounds of food…. A year!!! Use those leftovers! Store them in freezer for use later or you can also add your produce, egg shells, coffee grounds etc to a compost. You can start a simple compost using a 5-gallon bucket and some
    grass and leaves from your yard.
    Even making 1 or 2 small changes can really add up over time!

We do not inherit the earth from our ancestors, we borrow it from our children. ~Native American Proverb


Kelly Devine Rickert

Celebrate Earth Day All Month!

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earth-day

Wondering what you can do to minimize your impact on Mother Earth? Look no further! These are (in my opinion) easy ways you can start to reduce, reuse and recycle more often.

1. Make a grocery list and go shopping. Weekly! (Bring your reusable bags or opt for paper bags and recycle!) When you shop for your food, cook from home, pack your lunches and snacks to bring with you, you are reducing waste in a big way.
Think about it. Every time you dine out, whether it be at a fast food restaurant, food truck or grab and go’s like vending machines and gas stations, you are throwing out garbage, containers and wrappers.
In most recent stats, 44% of Americans eat at a fast food restaurant each week. That is a lot of waste!

Example Lunch from home:
Leftover taco meat from last night (in reused Brummel and Brown container)
Salad with veggies and cheese in Bento box
Salad dressing in mini container
Fork from home

All can be washed at home and reused!

VS.

Lunch from Panera
Salad and sandwich
2- Plastic/carboard boxes
plastic utensils
large brown paper bag

2. Buy in bulk!
Yes, 100 calorie packs and mini containers of pre-cut veggies save us time, but also increases our waste.
Here are items to buy in bulk, to cut up and portion out at home. It’s cheaper and better for the environment!
Fruits
Vegetables
Nuts/seeds
Beans
Grains
Rice
Oats
Yogurt

3. Ditch the water bottles ONCE AND FOR ALL
I have not bought a case of water bottles in probably over 9 years.
Keep a BPA free, dishwasher safe water bottle on hand and refill it up! Some water bottles even have their own filtration system.

4. Go Meatless once a week
Ditching the animal proteins once a week will save your pocketbook AND reduce your carbon footprint.
By reducing your animal protein intake just once a week you can decrease fossil fuel usage, water usage AND reduce greenhouse gas emmissions.
For my Meatless Monday (which will actually be today’s dinner in honor of Earth Day!)…
I am simply making homemade pasta sauce with whole grain pasta, side salad with fresh veggies and a side of whole grain garlic toast. Easy Peasy.

5. This one is obvious and you probably knew it was coming…. EAT. Local.

By buying foods close to your home, you are reducing the distance your food must travel, thus the energy it takes to do so!
Visit your local farmers market or at least shop for foods that are in season. To find a Farmers Market or CSA near you visit, visit this website: http://search.ams.usda.gov/FARMERSMARKETS/default.aspx

6. Plant a garden… or at least some pots of home grown veggies.
Save the water from your lawn and use it instead for a garden. Don’t have enough room? Join a community garden! Even making 1 or 2 small changes can really add up over time!

We do not inherit the earth from our ancestors, we borrow it from our children. ~Native American Proverb

Kelly Devine Rickert, MS RDN CSSD

Moraine Valley Wellness Coordinator

8 Tips to a Healthy Lifestyle!

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March marks the start on National Nutrition Month!  Here are 8 tips on how to dedicate you, and your family, to a healthier lifestyle.

National Nutrition Month 2021 Blogger Badge

1. Eat Breakfast. There’s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and vegetables. Try oatmeal cooked with low-fat milk, sliced almonds and berries, or top a toaster waffle with low-fat yogurt and fruit. Find more quick breakfast ideas at www.eatright.org/nutritiontipsheets.

2. Make Half Your Plate Fruits and Vegetables.  Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Don’t let cost stop you from enjoying produce.  Frozen and canned are great alternatives. See “20 Ways to Enjoy More Fruits and Vegetables” at http://www.eatright.org/nutritiontipsheets.

3. Be Active!  Regular physical activity lowers blood pressure and helps your body control stress and weight. 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.

4. Drink More Water.  Drink water instead of sugary drinks and let thirst be your guide. A healthy body can balance water needs throughout the day. Drink plenty of water if you are active, live or work in hot conditions, or are an older adult.

5. Dine Out without Ditching Your Goals.  You can dine at a restaurant and stick to your healthy eating plan!  The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate—fruits, veggies, lean meat, poultry or fish—and look for grilled, baked, broiled or steamed items.

6. Enact Family Meal Time.  Research shows that family meals promote healthier eating. Plan to eat as a family at least a few times each week in 2021. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.

7. Fix Healthy Snacks.  Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks. Choose from two or more of the MyPlate food groups: whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein or nuts. Try low-fat yogurt with fruit, or a small portion of nuts with an apple or banana.

8. Explore New Foods and Flavors.  Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family. Try different versions of familiar foods like blue potatoes, red leaf lettuce or basmati rice.

For more free info and tip sheets for National Nutrition Month, visit http://www.nationalnutritionmonth.org/nnm/

Kelly Devine Rickert, Moraine Valley Wellness Coordinator

Heart Healthy Tips!

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RD Approved Heart Health Tips!

With the holiday season behind us (and hopefully soon this winter weather!), it is time to refocus your goals and get back on track with healthier eating and more activity. What better time to start than National Heart Month?

Did you know that heart disease is the #1 killer of Americans? Check out this 10 tips below to lower your risk.

1) Get moving! Incorporate more physical activity every day, outside of scheduled workouts. Walk when possible, take the stairs, and park further away from the entrance. Wearing a pedometer such as a Fitbit can also increase your day to day activity.

2) Maintain a healthy weight.  Research shows the higher your BMI, the more at risk you are for heart disease, diabetes, and other health problems.

3) Ditch the salt shaker!  Trimming your sodium intake to 1500 mg or less a day can help keep your blood pressure levels within normal range. (Normal blood pressure is less than 120 mm Hg systolic AND less than 80 mm Hg diastolic or <120/80)

4) Increase the Omega 3’s.  Aim for at least 2 servings a week of an oily fish such as salmon or a heart healthy nut such as almonds or walnuts.

5) Aim for 5 (to 9) a day!  Fruits and vegetables pack quite the punch!  The more produce you eat, the higher your intake will be of heart healthy soluble fiber and antioxidants  Your fruits and veggies help fill you up, as well as helping to ward off that hunger.

6) Quit smoking!  Smoking can damage your entire circulatory system, and increases your risk for coronary heart disease among other problems.  Enlist the help of your physician and contact your local hospital for Quit Smoking programs.

7) Maintain healthy cholesterol/blood sugar levels. Many people don’t realize how much of a role your cholesterol levels and blood sugars play in your heart health.  The Heart Association considers diabetes one of the six major controllable risk factors for cardiovascular disease.  Aim to reduce or keep your fasting blood sugar under 100 mg/dL.

8) Fiber is your friend!  Did you know that a diet high in fiber can actually reduce your blood cholesterol levels?  For men aim for 30 grams/day, and for women 25 grams/day. Oatmeal, produce, nuts, whole grain cereals, breads and pastas are a great source of fiber.

9) Watch the Fats!  We can’t talk about a heart healthy diet without discussing fats, the good vs. the bad.  Kelly suggests you aim for most of your fat intake to come from heart healthy sources such as nuts, seeds, vegetable based oils like canola or olive, and avocados.  Decrease the saturated and trans fats when you can, found in many processed foods such as fast foods, packaged snack foods, and fatty, darker meats such as pork, beef, sausage and bacon.

10) Keep a log. Keep a log of your foods can help you determine what lifestyle choices you need to focus on. By writing down everything you eat and drink you become more aware of what foods you are consuming. You can also try a electronic app such as Lose It! Or MyFitness Pal.

Kelly Devine Rickert MS RD LDN
MVCC Wellness Coordinator

Moraine Valley Wellness 8 Week Nutrition Program

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Join our 8 week weight loss/nutrition program to jump-start your health and wellness goals in 2021!

Details:

  • Program starts on Wednesday February 3rd and will conclude Wednesday March 24th.
  • Weekly PowerPoint lessons, handouts, a meal plan provided
  • All classes will be on Webex at 11am every Wednesday. Classes will be recorded (up until the Q and A portion).
  • Participants will self weigh
  • Goal of the program is to lose 1-2 pounds per week and to focus on lifestyle changes.

Cost and Registration: FREE for MVCC benefit eligible employees

To register: https://forms.gle/bFw6Cb4NVxv2WF256

Any questions email me at devinerickertk@morainevalley.edu