Mission Statement

This is from our July 2009 Article

LIFESTYLE BALANCE

It is that time of year again. It is time for catching up with friends and family, having picnics, going to pool parties, and taking trips to the beach. It is also a great time to start embarking on a healthier lifestyle. With fresh fruits and vegetables at every farm stand along the side of the road and daylight savings time allowing for more time to spend outdoors, it is a great season for making some healthier lifestyle choices. Listed below are some ideas on how to start making some simple changes to help improve your health:

• Set small, specific achievable goals
• Build on goals: Once you reach your first short-term goal, build on that goal. For example, let’s say that your goal was to walk for 5 continuous minutes at least 3 days per week, for the first week of your exercise program. To build on this goal, you could either increase the days per week that you walk for 5 minutes or increase the duration that you are walking.
• Reward yourself: When you reach your short-term goals, treat yourself. Buy yourself a new CD, DVD, book, get a manicure, or go to see a movie.
• Accept that lapses can and do occur: If you encounter a setback that is okay. Accept it and begin again.
• Set both short and long-term goals: The short-term goals should be a “stepping” stone to reach your ultimate goal. For example, the short-term goal might be, “This week I will eat one serving of fruit/vegetable every day.” The long-term goal could be, “By next year, I will be consuming at least 5 servings of fruits and vegetables every day.”
• Make the goal realistic: Make it something that you are willing and capable of achieving. Do not set unrealistic goals and set yourself up to not succeed.

Maintaining a healthy body weight, eating a heart healthy diet, and accumulating a minimum of 30 minutes of daily physical activity on most days of the week can help decrease one’s risk for developing health problems such as heart disease, high blood pressure, and type 2 diabetes. The Diabetes Prevention Program was a landmark, multi year study that demonstrated that simply making healthier eating choices, accumulating 30 minutes of physical activity at least 5 days a week, and losing 5-10% of current body weight, reduced the likelihood of developing type 2 diabetes by almost 60%.

The Worcester County Health Department is proud to announce that they will implement the Diabetes Prevention Program, also called the Lifestyle Balance Program, in Worcester County. Lifestyle Balance is an evidence- based program that has been effective in decreasing the risk for type 2 diabetes and other chronic disease, assisting in weight loss and maintenance of a healthy body weight, and reducing the risk for heart disease and stroke. Program participants earn incentives such as step counters, resistance bands, exercise videos, and more. This program also helps individuals establish networks and friendships to help with healthy lifestyle behavior changes. It is taught by a registered dietitian and two exercise specialists. Each participant receives their own personal lifestyle change coach that will assist them with goal setting, progress, and overcoming barriers.

The Lifestyle Balance Program will be offered at the Snow Hill Health Department, 6040 Public Landing Road, starting on August 10, 2009. The program will meet Mondays, Wednesdays, and Thursdays from 5-6 pm for a total of 16 weeks. Each session will include an education component and participation in physical activity. Light refreshments will be served. To learn more about the free program or to enroll, please call the Worcester County Health Department at 410-632-1100 extension 1102.

Let’s Go On a Picnic

The July sun is finally here as we head full force into those warm summer days of fun, outside activity and those delicious outdoor picnics! Any meal tastes much better under these conditions! But if the word picnic brings to mind the fried chicken, rich potato and macaroni salads, and barbequed meats and ribs, this is for you. Read over these suggestions to make this a great season without all the calories and opportunities to see your blood sugar level hit the roof!

1. Bring turkey or chicken breast sandwiches or wraps with low fat cheese, tomatoes, pickles and spinach leaves - a little low fat mayo will top it off.
2. Take a whole wheat pita- add some hummus- they come in many flavors now- and top with chopped cucumber, lettuce, tomatoes and a few sliced grapes.
3. Make a dark green salad, chop up your favorite veggies and add mesquite grilled chicken. Add the low fat dressing when serving.
4. A new ides- smoked salmon (get those Omega-3’s) add capers, tomatoes, avocado, spinach and some chopped onions and shredded carrots.
5. Make a new salad with black beans and corn- add some cumin, garlic, some balsamic vinegar and a drizzle of olive oil.
6. Dice some fresh garden tomatoes and cucumbers, mix with a few slices of sweet or red onion and chopped black olives, drizzle with a little olive oil, red wine vinegar and enjoy in a pita or sun dried tomato wrap.
7. Nothing beats moist angel food cake with fresh sliced strawberries and nonfat whipped topping.
8. Change those appetizers to fresh salsa, baked tortilla chips or celery stuffed with nonfat cream cheese, peanut butter or just dip it in fat free ranch dressing.
9. Love fried chicken? Try this for a healthier change: Brush boneless skinless chicken breasts with olive oil and sprinkle with rosemary and ground black pepper. Bake or grill about 45 minutes. Chill and bring along on that picnic.
10. Try turkey burgers on the grill. Add fresh sliced onion, tomatoes and lettuce for a change in taste. Then expand your choices and try lentil burgers, veggie burgers (available in your grocery frozen food aisle) or salmon burgers.
11. For a delicious variation on that favorite coleslaw, instead of heavy on the mayo try drizzling fat free Italian dressing on before serving. You can also replace that mayo in other salads with nonfat yogurt, sour cream, low or fat-free mayo or vinaigrette.
12. Make that pasta salad with grilled chicken breasts cut into strips; toss in some fresh peppers, garden tomatoes, fresh broccoli, onions and you have a complete pasta salad meal.
13. And for dessert bring a whole melon- cantaloupe, honeydew, or watermelon- slice it open at your picnic for a cool refreshing dessert.

Honey Barbecued Chicken with Red Pepper Slaw
(Serves 4)

Ingredients:

For the Chicken-
1 medium onion, chopped
Freshly ground pepper
1 cup ketchup
½ cup cider vinegar
2 tablespoons Worcestershire sauce
1 teaspoon Dijon mustard
1 teaspoon hot sauce, such as Tabasco
1/3 cup honey
4 boneless skinless chicken breasts, 4-6 ounces each

For the coleslaw-
2 red bell peppers, seeded and cut into very thin strips
1 green bell pepper, seeded and cut into very thin strips
½ red onion, very thinly sliced
1 cup finely shredded cabbage
1 tablespoon chopped fresh dill
½ cup low- sodium, fat free chicken broth
¼ cup apple cider vinegar
2 tablespoons canola oil
¼ cup sugar

Instructions:

1. In a blender or food processor, puree the onion, ketchup, ½ cup of the vinegar, Worcestershire, Dijon mustard, hot sauce and honey together.
2. Place half of the sauce in a shallow bowl, add the chicken breasts and marinate for 1 hour or overnight in the refrigerator. Reserve the remaining sauce separately.
3. To make the slaw, combine the red and green peppers, red onion, cabbage and dill in a medium bowl.
4. In a small saucepan, combine the chicken broth, ¼ cup of the vinegar, oil, sugar and salt. Bring the mixture to a boil, pour it over the vegetable mixture and season with black pepper. Set the coleslaw aside for at least ½ hour or overnight in the refrigerator.
5. Preheat the grill to medium-high.
6. Remove the chicken from the marinade and place it on the hot grill. Discard the marinade. Grill the chicken on both sides, brushing occasionally with the reserved barbeque sauce, until the chicken is cooked through, about 6 minutes per side.
7. Serve the chicken with a spoonful of the coleslaw.


NUTRITION INFORMATION

Serving size- 1 chicken breast with ½ cup coleslaw

Calories- 490
Calories from fat- 90
Protein- 42 grams
Carbohydrate-23 grams
Fiber- 4 grams
Total fat- 10 grams
Saturated fat- 1 gram
Cholesterol- 99 mg.

For more recipes click below

Eating Well & Recipes

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Help Defeat Diabetes With American

 Idol Host Randy Jackson

Hollywood- American Idol's own host Randy Jackson has announced that he has Type II Diabetes and has teamed up with the American Heart Association to help defeat this dreaded disease. February is not only when American Idol starts heating up but more importantly it is Heart Month! To learn more about the American Heart Associations "the Heart of Diabetes" campaign click here. Be sure to check out some of Randy Jackson's Web Cast videos and American Idol news story.