Meatless Meals Improve Health and Help Stretch Food Dollars

Jefferson County Public Health Nutrition Services encourages everyone to increase fruits and vegetables in their diets. A diet high in vegetables and fruits can help improve health by increasing nutrients and fiber. There are lots of ways to get your five a day, the recommended servings of fruits and vegetables. Meatless recipes provide an excellent way to stretch your food dollars while also improving your nutrition. Public health nutritionists advise families begin by cutting down on meals in which meat is the main course. Instead, try adding meat to whole grains, rice, beans and vegetables. Here are some resources and recipes to help you:

Links to Vegetarian/Meatless Recipes:

• Fruits and Veggies More Matters http://www.fruitsandveggiesmorematters.org/?page_id=5

• AllRecipes.com - Vegetarian Cooking
http://allrecipes.com/Recipes/Everyday-Cooking/Vegetarian/Main.aspx

• Veg Cooking - Vegetarian Recipes, Products, Restaurants, and Much More!
http://www.vegcooking.com/

• Vegetarian Times - Eat Green Live Well http://www.vegetariantimes.com/recipes

• Colorado Dept of Agriculture - Colorado Proud
http://www.colorado.gov/cs/Satellite/Agriculture-Main/CDAG/1167928162081

Provided by JCPH Nutrition Services. Over 50 years of helping Jefferson County residents with nutrition education and services, including the Women, Infant & Children Program assuring pregnant women and children ages five and under in the County have access to healthy foods and nutrition education. Call Nutrition Services Manager, Sara Lemley, RD 303-239-7137 for more information.

Why Buy Local?

Buying local has multiple health and community benefits. Besides the fact that most people say food tastes better when it’s fresh, it also is packed with nutrition. Buying local also helps protect the environment and supports community family farms and ranches.

Four Good Reasons to purchase from local farmers and ranchers:

1. Help the environment. Environmental impact from carbon
   dioxide emissions and packaging waste is reduced because
   food purchased locally doesn’t have to travel far.


2. Strengthen our local economy. Buying local keeps your food dollars circulating in the community.


3. Support your local family farm. More than an important piece of the American tradition, local
   farmers also supply local jobs and spend their money with local merchants.


4. Make informed decisions about your family’s health. Knowing where your food comes from
   allows you to have better control over foods selected including pesticide or hormone free foods.

Get started on living healthier, learn more from these web sites:
Colorado Market Maker will start you on your search for local ranches and farms that provide meats, poultry, produce and dairy.
http://www.colorado.gov/cs/Satellite/Agriculture-Main/CDAG/1178305864422
Colorado Dept of Agriculture - Colorado Proud
http://www.colorado.gov/cs/Satellite/Agriculture-Main/CDAG/1167928162081
Home Food Service Plans will provide information on how to know that meats sold door to door are safe for you and your family
http://www.colorado.gov/cs/Satellite/Agriculture-Main/CDAG/1178305690332
Seafood Watch will help you choose seafood that is abundant in supply, and caught or farmed in
environmentally friendly ways
http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx
Are all fish and seafood safe for all people? Check out guidelines for pregnant and breastfeeding women, and infants and children
http://www.fda.gov/Food/FoodSafety/Product-pecificInformation/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115662.htm
Wanting to choose a fish that is healthy for your family and the environment, but your recipe calls for one on the “avoid” list? Check out this link for recipe substitutions!
http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_alternatives.aspx
Recipes to use our wonderful Colorado meats and poultry, as well as healthy seafood ideas.
http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_health.aspx
http://www.colorado.gov/cs/Satellite?c=Page&cid=1178305877653&pagename=Agriculture-Main%2FCDAGLayout

Provided by JCPH Nutrition Services. Over 50 years of helping Jefferson County residents with nutrition education and services, including the Women, Infant & Children Program assuring pregnant women and children ages five and under in the County have access to healthy foods and nutrition education. Call Nutrition Services Manager, Sara Lemley, RD 303-239-7137 for more information.

Healthy and Affordable Grocery Shopping

Healthy and Affordable Grocery Shopping
WIC educator and retail food coordinator, Shellie O’Brien Laws shopping for fresh produce.

Jefferson County Public Health Nutrition Services offers the following helpful tips for making grocery shopping healthy and affordable.

Plan Ahead, Make a Grocery List: Having a grocery list helps with menu planning and decreases impulse buying. A list also helps you to remember needed items and can cut down on gas-guzzling trips to the grocery store.

Tips for planning ahead:
· Keep a running list of the groceries that your family needs
· Before going to the grocery store, check what foods you already have
· Consider what meals and recipes can be made with the foods on hand
· Find healthy recipes, plan a menu for the upcoming week, and add needed ingredients to your shopping list
· Stick to the list
· Plan one night every week for leftovers

Resources for healthy recipes and planning ahead:
www.ext.colostate.edu/pubs/columnnn/nn080703.html
http://snap.nal.usda.gov/
http://recipefinder.nal.usda.gov/
http://www.kraftrecipes.com/
http://www.epicurious.com/

Shop the Perimeter - Fresh and whole foods are stored around the perimeter of the grocery store. Look for fresh produce, lean meats, low-fat dairy and whole grain breads. These foods contain fewer additives and more nutrients than the more processed foods found in the aisles.

Tips for shopping the perimeter
· Buy seasonal fruits and vegetables, and buy only what you’ll use. Produce has a short shelf-life and may spoil if bought in bulk.
· Buy lean meats. Lean cuts of beef include chuck, round, sirloin, and tenderloin. Lean cuts of pork include tenderloin or loin chops. The leanest poultry is white meat from the breast with no skin. When choosing ground meats, look for at least 90% lean meats.
· Check sell-by dates on fresh foods and buy the freshest food possible to reduce waste.

Resources for shopping the perimeter:
http://www.mypyramid.gov/
www.dartmouth.edu/~mascoma/grocery.htm

Choose Whole Foods –Whole foods are foods that are unprocessed and unrefined as much as possible before being consumed. Whole foods do not contain added ingredients, such as sugar, salt, or fat and give you more nutrition for your dollar. Whole foods include fruits and vegetables, unprocessed meat, and non-homogenized milk.
Tips for using whole foods
· Cooking from scratch is better for your health and your budget. When compared to its whole food counterpart, the processed food is often higher in price, sodium, fat, and calories.

For more information on whole foods:
http://www.mypyramid.gov/
http://www.medicinenet.com/script/main/art.asp?articlekey=62664

Check the Entire Shelf for Best Prices– Grocery stores often place higher priced items at eye-level. Be sure to look at the shelf from top to bottom to find the best deals.

Tips for shopping the shelves:
· Consider store brands. They are often cheaper while still providing comparable quality.
· Buy in bulk. Buying bulk items that you know you will use before they spoil can help save money.
· Don’t buy an item just because it’s on sale. Buy foods that are on your list and that are needed.

Don’t Shop on an Empty Stomach – If your stomach is growling, you’re more likely to buy more food and choose less healthy options.

To learn more about strategic shopping:
www.moneyinstructor.com/art/savegrocery.asp

Budget for your Food – It is important to determine how much money will be available for food each week or month in order to shop wisely.

Tips for budgeting
· Calculate the resources you have to spend on food
· Make a shopping list that fits into your budget for the week
· Buy only the amounts of fresh foods that you can use before they spoil
· Consider frozen fruits and vegetables, look for deals on day-old whole-grain breads, and check the meat counter for manager’s specials and the meat mark-down bin.

For more information on budgeting for food:
http://www.fns.usda.gov/FSP/outreach/pdfs/making-ends-meet.pdf

Use Coupons – Check newspaper ads and grocery store websites for weekly specials and coupons. Also, sign up for a discount card if you don’t already have one.

Tips for using coupons:
· Cut coupons for items that you typically buy.
· Keep coupons in an envelope that is easy to retrieve when you’re ready to check out.

For free coupons:
http://www.couponmom.com/
http://www.kingsoopers.com/in_store/Pages/coupon_landing.aspx
http://www.safeway.com/IFL/Grocery/Coupons

March is National Nutrition Month . . . "Nutrition from the Ground Up."

Jefferson County Public Health reminds everyone of the importance of making informed food choices and developing good eating and physical activity habits. This year’s National Nutrition Month, March 2010 theme "Nutrition from the Ground Up" offers excellent resources for parents and children. The American Dietetic Association campaign also includes, Registered Dietitian Day, March 10, 2010 which raises awareness of the important role registered dietitians play in our communities. Do you know who your family nutritionist is? Learn more about nutrition services and how dietitians help people live healthier. >> http://www.eatright.org/NNM/content.aspx?id=5342

Jefferson County Public Health Nutrition Services Program dietitians have compiled information on a variety of topics they feel everyone should pay some attention to. “The importance of healthy eating and active living really cannot be over-emphasized, says Sara Lemley, RD Nutrition Services Manager. “We hope people take some time to learn about food choices and nutrition. There is a lot of information out there and all of us thought compiling some of the best resources could help consumers make informed decisions.”

Throughout the month of March, Nutrition Services will provide nutrition advice and resources. Please check Jefferson County Public Health’s web site for upcoming articles and resources on stretching your food budget while improving nutrition with meatless meals and on the benefits of buying local.>> www.jeffco.us/health

The first of four articles provided by JCPH Nutrition Services and their team of Registered Dieticians encourages all of us to plan ahead and shop smarter. Check in next week for the latest article titled - Healthy and Affordable Grocery Shopping.

Jefferson County H1N1 School Located Clinics Open to General Public

After much discussion with the Colorado Department of Public Health and Environment and after careful review of JCPH current vaccine distribution and availability, Jefferson County Public Health decided to open its school-located H1N1 clinics scheduled for Saturday December 12, 2009 and December 19, 2009 to the general public. To date, JCPH has received 114,800 doses of H1N1 vaccine and distributed 96,484 doses to its high priority populations via distribution to healthcare providers in the County, special priority group clinics and mass school-located clinics. Now that the majority of our high risk population has been vaccinated, we are making vaccine available to anyone who wants it.

JCPH has over 15,000 doses of vaccine available for the upcoming clinics. The clinics will be on a first-come, first-served basis. and both the injectable shots or nasal spray will be provided free of charge. Our goal is to vaccinate as many people as possible. Anyone who wants to protect themselves from H1N1 should attend the clinics.

For locations and dates, visit our web page at http://bit.ly/clinics.
You can also email us at publichealthclinics@jeffco.us and let us know which clinic you plan on attending. For those who have already notified us, thank you.

Emergency Preparedness and H1N1

H1N1, Swine Flu, its everywhere these days. What is good information and what is bad? Is the vaccine safe? Where can I get it? How can I tell if I have H1N1? What is the big concern now when seasonal flu impacts so many Americans each year?

These are all questions that we have received over the last few months as the H1N1 virus has picked up speed and is infecting millions of Americans. The truth is that right now no one is really looking for H1N1 specific flu unless you are hospitalized. Early studies and tests have shown that 99.9% of the flu circulating in the country right now is H1N1. Since it costs state laboratories so much to subtype for this specific virus, health authorities are assuming that if you have the flu, chances are, it’s H1N1. So while you will not know specifically if you have H1N1, you can make that assumption when it comes to caring for yourself and your family.

So what do you if you get sick with flu? Start with good hygiene such as washing hands well and often; stay home or keep your kids home if you have a fever or cough; be especially attentive to washing hands and disposing of tissues and staying away from others to prevent spread. Most people have not needed medical care and have been able to recover at home. There are some however, who are more likely to get flu complications and they should talk to a health care provider about whether they need to be examined if they get flu symptoms. This includes, pregnant women, children under the age of 2 and those with chronic medical conditions. Eating right, getting good rest and regular exercise will also help you stay healthy.

Although many people have strong opinions about vaccines, all data indicates that vaccines are a safe effective way to prevent disease. But why get a shot if this flu virus is no worse than the seasonal flu? First off this flu is targeting younger, healthier adults and children at an alarming rate, similar to the 1918 pandemic that killed millions. Second, the seasonal flu kills 36,000 people in the U.S each year; if we try to minimize H1N1 by comparing it to the seasonal flu we are minimizing the loss of 36,000 lives.

Jefferson County Public Health has distributed nearly 35,000 doses of vaccine to our high risk community members via special clinics and distribution to healthcare providers and emergency workers. Call your healthcare provider or check the Immunize Colorado Website for vaccine clinics in your county. Jefferson County residents are also asked to attend one of our school located clinics if they are unable to access vaccine through their provider. Please see: http://bit.ly/clinics

The 2009 H1N1 influenza virus will impact your community in some way, especially since the spread of seasonal flu has not yet kicked up. Think seasonal flu times two, except now we are watching a different age group (children) being most affected. This virus spreads very easily and it is still possible that it will combine with another flu virus that have a much higher mortality rate creating more deaths and more illness. Working together we can slow the spread and reduce the chances of a stronger, deadlier flu strain appearing in the spring or next fall.

Stay healthy, stay informed, and visit our website for more information.

Jody Erwin, Emergency Response Coordinator

Quit for a Day…Quit for Life

If you’ve ever though about quitting tobacco, or know someone who is, now may be the time to make that change. The Great American Smokeout is Thursday, November 19th and Jefferson County Public Health (JCPH) encourages all tobacco users, whether you smoke or use spit tobacco, to Quit for A Day or Quit for Life. This year the County is dubbing the day the “Great Smoke and Spit Out” to encourage those who using chew/spit tobacco to join the challenge to quit.

According to the American Cancer Society, people who have a plan for quitting DOUBLE the odds of staying quit forever. If you want to take the tobacco-free plunge – whether it’s for one day or for good, there are steps to take now that will help you prepare and significantly increase your chances for success.

JCPH, through the Tobacco Prevention team, is making information available to the community and employers about resources to help quit tobacco for the day or for life. We are also offering “Getting Ready to Quit” classes which are free, one-time, mini-workshops designed to help those thinking about quitting smoking or chewing tobacco to plan for success. There are 2 different sessions scheduled: one on Friday, November 13 from 6 – 8 pm at the Freedom Center (870 Kipling Street in Lakewood) and the other on Monday, November 16 from 6 – 8 pm at Exempla Lutheran Medical Center (8300 W. 38th Avenue, Conference Room F in Wheat Ridge.) To reserve a spot and for more information, call (303) 275-7565.

There are many other options to help support tobacco users who would like to quit. (Please see the list at the end for more information.) You may also visit the tobacco prevention page on the JCPH website, for the “9 Days to Prepare to Quit” plan, which provides information about the key steps to take to successfully quit for good. If you would like a free quit kit with educational materials to support the quitting process, call (303) 275-7509 or email fdjcisan@jeffco.us.

For a list of additional resources on quitting, check out our news release.