Fit Together Highlights
MORE New Members!
Fit Together continues to grow. We could not be more grateful! As a volunteer-based health collaborative, we rely on the creativity and support of our Northwest Connecticut community. Our members bring expertise in health, fitness, nutrition, government, and now, education.
Our two newest Steering Committee members, Eric Mahar and Kali Blakeslee, work in the Torrington & Winchester Public Schools. Their experience as educators, parents, and active residents is invaluable as we expand our program initiatives.
Eric Mahar is the physical education/health teacher at Torrington Intermediate School. He also coaches baseball and soccer while raising three kids and a dog alongside his wife, Heather. A big sports fan, golf is one of his favorite activities. He is eager to use his role as a teacher to “help be the bridge between school and community.”
Kali Rohr Blakeslee is a social studies/history teacher at Explorations Charter School. In addition, she is an active member of the PTO and the freshman class adviser. As an advocate of healthy living, she encourages her students to participate in activity breaks and healthy nutrition practices. On the personal side of things, Kali is a wife and the mother of two children. She loves traveling, reading, and gardening.
We are excited to learn from Eric and Kali! Meet the other member of our Steering Committee on “Our Team” page.
Find us at Friendly Hands Food Bank!
Fit Together has been invited to share information and resources with visitors of Friendly Hands Food Bank through their new waiting room television. The TV, donated by Hartford HealthCare, serves as a valuable community resource.
We are excited to have another outlet for sharing our health messaging in Torrington. If you are able, please consider donating to Friendly Hands. They are accepting food items and toiletries for our neighbors in need.
Kids’ Corner – Making Nutrition Fun
Kids just wanna have fun! If we want to get them excited about good nutrition, we must tap into their natural enthusiasm and make food fun. Let’s get started with a little science.
Making Nutrition Fun for Kids
We all want to feel included and empowered. Kids are no exception. In fact, research shows that children are more likely to eat foods that they have prepared [Source]. If you include them in shopping for and preparing healthy foods, you can inspire them to enjoy nutrition. To get kids involved and make nutrition more fun, you can:
- Turn nutrition into a game. Include kids in grocery shopping by asking them to pick out all the green things they see or let them choose a new fruit or veggie to try.
- Let them lead. Empower your child by offering them multiple healthy options. For example, presenting two healthy choices like an apple or an orange for a snack, or broccoli or carrot sticks as a side dish.
- Encourage exploration. Kids tend to get in food ruts. (Like wanting chicken nuggets for every meal.) It is important to encourage them to try new foods so that they can get a variety of nutrients. This takes patience, though! It can take up to 6 times of trying a food before a child likes it.
- Team up with old friends. Pairing new foods with old favorites can help to increase acceptance. For instance, if you serve a bitter vegetable like broccoli or spinach, it is best to pair it with something sweet or salty to tempt your child’s taste buds, like those favorite chicken nuggets or corn.
- Give them a side quest. When children are given simple mealtime tasks, like putting the napkins out or getting the items from the fridge, it gets them more engaged in meals.
Resources for Child Nutrition
For additional support on child nutrition, these excellent articles and sites can help:
- Explore Produce with Kids – from EatRight.org.
- Super Healthy Kids – recipes and meal planning with kids and families in mind.
- Healthy Children – kid-friendly recipes from the American Academy of Pediatrics.
Worksite Wellness Tip – The POWER of Nutrition
“You are what you eat” is not just a myth. The food and drinks you consume daily contribute to every aspect of your daily life, helping you power through your day, think clearly, fight illness, and feel great. This year’s National Nutrition Month® theme is Discover the Power of Nutrition, as it explores all the amazing ways nutrition makes our lives better.
Harnessing the power of nutrition begins with know-how and grows by making healthy choices daily. The following tip sheets from the Academy of Nutrition and Dietetics can get you started. They can also be printed and shared at your workplace. Don’t forget to follow us on Facebook and Instagram for more tips all month.
Healthy Eating Tips Sheets
- 20 Health Tips [PDF] – a great guide for incorporating nutrition into your life.
- Smart Tips for Successful Meals [PDF] – with info on how to set up a healthy pantry and simple meal suggestions.
- Eating Right on a Budget [PDF] – money-saving tips for shopping, planning, and making meals.
- Healthy Eating on the Run [PDF] – 31 tips for fitting healthier food choices into your busy day.
- Smart Snacking Tips for Adults and Teens [PDF] – some healthy snack basics and 19+ ideas.
- Feel Good with Food Safety [PDF] – a must-read guide for keeping food safe.
Healthy Recipes – Powerful Food Additions
No one likes to be restricted. It is so much more fun to approach your daily nutrition focused on what you can add to make meals and drinks more nutrient-dense. This month we feature a delicious, nutritious recipe AND tips on what you can add to make all your meals and snacks healthier.
Healthy Food and Drink Additions
These suggested nutritional add-ins can help keep you full, perk up your taste buds, and add more nutrients.
- Seeds – seeds like chia, pumpkin, sesame, black sesame, and flax provide healthy fats, filling fiber, and protein. They can be ground and sprinkled on most meals.
- Herbs* – herbs (the leaves of non-woody plants) are not just flavorful; they are also rich in antioxidants and even have medicinal properties. Some healthful herbs include thyme, sage, oregano, basil, chives, rosemary, mint, and parsley.
- Spices* – like herbs, spices (from roots, flowers, seeds, or bark) contribute flavor and antioxidants. Some common spices include cinnamon, ginger, cloves, cumin, nutmeg, turmeric, cayenne pepper, and vanilla.
- Chopped Veggies – garlic, green onions, tomatoes, and avocados all make delicious, healthy additions to meals.
- Plant Oils – oils from plant sources like olive, avocado, and coconut contribute healthy fats, antioxidants, and a richer flavor to dishes. Watch portion sizes, however, as calories can add up quickly.
- Herbal or Green, Black, Red, or White Tea – teas have a variety of antioxidants that give them medicinal properties ranging from digestive support to cancer prevention.
- Coffee – coffee lovers rejoice! Coffee is one of the most concentrated sources of antioxidants. Just be sure not to counteract its benefits with added sugar, syrups, or cream.
*Wondering what’s the difference between herbs and spices? We were too! [Source: Iowa State University]
Black Bean and Sweet Potato Bake
The following easy recipe is already nutrient-rich with black beans and sweet potatoes. It gets even better when you customize it with the suggested powerhouse add-ons for even more nutrients.
Ingredients:
- 2 cups vegetable broth
- 2 (15-ounce) cans black beans, drained and rinsed
- 1 large sweet potato, peeled and diced (about 2 cups or 10 oz)
- 1 cup salsa
- 1 tablespoon taco seasoning (chili powder, garlic powder, onion powder, paprika, cumin)
- 1 cup uncooked brown rice
Powerhouse Add-ons: diced green onions, sliced avocado, diced tomatoes, chopped garlic, rinsed black olives
Instructions:
- Preheat your oven to 400 degrees.
- In a microwave-safe glass, microwave the vegetable broth for 2 minutes, or until boiling. (Alternatively, you can bring this mixture to a boil on the stovetop.)
- While the broth is heating, evenly spread the black beans, sweet potatoes, salsa, and taco seasoning across a 9×13″ pan or casserole dish.
- Mix everything together until well combined, then spread the uncooked brown rice evenly on top.
- Once the broth mixture is boiling, carefully pour it evenly over the casserole. Use a spatula to press the rice into the mixture so it’s submerged.
- Cover the casserole dish tightly with aluminum foil and bake on the middle rack of the oven for 65-75 minutes. The broth should be absorbed. If it looks like there is still liquid in the casserole dish, stir and continue to bake for 5-10 minutes until the broth is completely absorbed.
- After baking, remove the casserole from the oven and let it sit, covered, for a few minutes before serving. Then customize with nutritious add-ons.
Recipe modified from IHeartVegetables.com.
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