In

HEA was profiled in the frank. Lifestyle Magazine, read the entire beautiful article Eat Well and Prosper

Schedule of events

EAT 4 THE HEALTH OF IT A newsletter for Healthy Eating Adventurers (HEA)

JAN 2016 Vol 1-16

Newsletter Content: frank. Magazine.......….pg1 Community Event………pg1-2 In the News…………..…..pg 3 Patti’s Garden Path.......pg 3

HEA Wilson College Graduation 2015

Interesting, inflammation is gone energy increased. I’m wearing my shoes again.

Blood Pressure reduced, top # by 15 points, lower # by 10 points - Chol down 30 and triglycerides down 100

…learning to cook and make good choices enjoyed it and really appreciated coach’s encouragement

Had a great team and good blood work.

All #’s went down. Dropped 2 pants sizes.

…my bad cholesterol came down 22 points

Here’s what participants are saying...

New Year’s Resolution…pg4 In the Kitchen…………….pg5 Local Restaurant……......pg5 Dr. Liz’s Corner……..…...pg6 Book Review…………….…pg6

HEA held at Penn National

JAN 12 - 17

Chili Cook-off at Chambersburg

Ice Fest JAN 30

The Factory Farm Forum at

Wilson College JAN 30

EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org www.facebook.com/eatforthehealthofit/ eatforthehealthofit@gmail.com

717.352.3046 Page 2

There’s still time to join our current HEA being held at Penn National Community in the Founders Grille starting Tuesday JAN 12th through FEB 17th, each week at 6:00 PM. We’d love to have you join our potlucks to offer support to our current participants and share your success stories.

Current Community Event

EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org www.facebook.com/eatforthehealthofit/ eatforthehealthofit@gmail.com

717.352.3046

HEA programs are supported in part by a grant from the Summit Endowment www.summithealth.org

In a recent article located in the health category of US News, a medical practitioner listed 7 reasons for eating a plant based diet: Diabetes prevention, hypertension control, heart health, weight loss, fiber intake, skin care and vision value (a new one for me, it seems veggies and fruits help prevent cataracts and macular degeneration – who would have guessed). Anyway, depriving oneself of the Standard American Diet (SAD) can surely result in these health benefits. But wait … improving one's health shouldn't be about deprivation but about eating the right foods. Eating a healthy plant-based diet allows for more quantity, more quality, more variety, more texture, more color....you get the idea. So let’s begin to enjoy this plant-based eating adventure as a great way to eat....oh and don't forget the 7 health reasons too.

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Patti’s Garden Path

WINTER GARDEN GREENS Harvesting from the garden in the winter in Pennsylvania … is possible. It is JAN 2016 and every morning smoothies are made at our house with kale, chard, sorrel and parsley that are wintering over and providing ingredients for frosty breakfast drinks. Even when the leaves are frozen you can snap them off the stem and use them in stir-fries or blended drinks. The plants continue to produce new leaves at the top and usable leaves can be found under the wilted ones that succumbed to the cold. Chard will eventually die before spring but kale, savory and parsley will hold out even with snow. The greens are beautiful and full of nutrients.

In the News with Tom and Zipper

EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org www.facebook.com/eatforthehealthofit/ eatforthehealthofit@gmail.com

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There is help for sticking to your New Year’s resolutions! By now most people are aware that what we eat has a lot to do with our health and how we feel. This year, as in years past, “lose weight”, “get rid of junk food” will be number one on New Year’s Resolutions lists. The Standard American Diet (S.A.D.) has been linked to increasing diabetes, hypertension and heart attacks at a younger age in our country. The trick is how do we ever get away from the SAD? We’re surrounded by it with advertising, eating on the run, fast foods for busy families. Our environment makes it easier to stick with a healthy lifestyle. Healthy Eating Adventure (HEA) creates an environment that makes the habit change easier and fun – and in just 28 days. Join us for a HEA at Penn National, Wilson College and/or Shippensburg University; check our calendar for event dates and locations.

During the kick off evening of great tasting food and introductory lecture, Dr. Elizabeth George provides the knowledge in an easy and humorous way to motivate your change. For details healthyeatingadventure.org The 28-day Adventure provides a coach, a kitchen makeover lecture and weekly “eat and learn” potlucks that surround you with a community of people who are also changing their eating habits. It’s easier to change if your environment and those around you are encouraging and supporting your efforts. The first pot luck is the real “ah-ha” moment when you see and taste all the easy delicious dishes that are possible, and talk with others making the same effort to learn new shopping, cooking and eating habits. Basically, the challenge is how do you choose and use all those foods – the veggies, fruits, whole grains, legumes – advised for good health. If you want to put ease, color, great flavor and health back into your diet, a 28-day HEA will help you stick to your New Year’s Resolution.

HEA Support for New Year’s Resolutions

cook well, eat well, live well

NUTRITON FACTS Amount per Serving Calories 229 Calories From Fat 39 Total Fat 4g Saturated Fat 0g Cholesterol 0mg Sodium 243mg Total Carbohydrate 40g Dietary Fiber 9g Sugars (from beets) 26g Protein 8g Vitamin A 208% Vitamin C 107% Calcium 14% Iron 25%

Not only was this Beet Salad from Pure and Simple beautiful, tasty and filling - it was packed with wonderful nutrition too!!

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EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org www.facebook.com/eatforthehealthofit/ eatforthehealthofit@gmail.com

In the Kitchen with Coach BJ

HEA program was created in 2010 by Dr. Liz George of Mercersburg PA to encourage a lifestyle of whole foods, plant-based eating for the community and beyond. It is a FREE community service of MacWell. In just 28 days you will... *Re-awaken ability to enjoy flavors of food *Lose cravings for sugar, salt and fat *Lower blood pressure and cholesterol *Lose body fat *Normalize blood sugar *Sustain good health. ... All with the help of a coach and on-going support

CHILLED BEAN SALAD – Easily whip up this colorful and delicious salad to take on picnics or potlucks!

Serves: 10 (1/2 cup) 1 (14.5-ounce) can kidney beans, rinsed (no added sodium) 1 (14.5-ounce) can Eden Organic Garbanzo Beans , rinsed (no added sodium) 1 (8-ounce) package steamed edamame shelled soybeans 1/2 red onion, diced 2 tablespoons apple cider vinegar 1 lemon (juice) 1 teaspoon rice cooking wine or maple syrup 1 teaspoon honey mustard 1/2 teaspoon paprika 1/2 teaspoon salt substitute dash pepper and salt Drain and wash canned beans. Add steamed edamame soybeans and diced onion. Mix remaining ingredients together until smooth. Pour over the beans, toss the salad. Chill for 2 hours.

Nutritional Facts Amount per Serving Calories 127 Calories From Fat 14 Total Fat 1g Sodium 17mg Total Carbs 13g Dietary Fiber 5g Sugars 2g Protein 7g Vitamin C 8% Calcium 5% Iron 10%

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coachbj.com More recipes and videos

Pure and Simple Café Greencastle - offering daily plant-based specials during JAN 2016

Enjoying Balsamic Beet Salad and Squash Soup with plant-based friends!! cook well, eat well, live well

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EAT 4 THE HEALTH OF IT www.healthyeatingadventure.org www.facebook.com/eatforthehealthofit/ eatforthehealthofit@gmail.com

Michael Greger, M.D. founder of

Nutritionfacts.org recently published a

book explaining how to use plant-based

food to prevent, arrest and reverse our

leading killers. This valuable information

is backed up by strong scientific evidence (there are over 100 pages of notes). All proceeds from the

book are donated to the non-profit

Nutritionfacts.org. Visit his site and sign up for his daily short

videos.

717.352.3046

The research supporting a whole foods plant based diet is convincing. Still, practically every month another article appears in a medical journal adding additional evidence. In this column I’ll present some of that research – knowledge gives us power and conviction to follow and spread a WFPB way of life. Magnesium – Another reason to follow whole foods plant based life style. An article this fall in the Journal of Cardiology reported that persons with the highest intake of dietary magnesium have lower blood pressures and cholesterol levels, thus contributing to a 41% relative reduction in stroke risk. Another recent article in Diabetic Care reported, that higher magnesium Intake reduces the risk of Impaired glucose and Insulin metabolism , reducing the progression of pre-diabetes to diabetes! People know that they may be able to lower their risk of type 2 diabetes by losing excess weight and eating less sugar. But few know that getting enough magnesium may also ward off the disease. To HEA folks who have experienced improved blood pressure, glucose and cholesterol control, it will come as no surprise that many of our favorite foods including dark green veggies, legumes, whole grains and seeds are great sources for magnesium. For example magnesium is at the heart of the chlorophyll molecule, so no wonder dark leafy vegetables are on the list. Just an aside (and you’ll see why I include this later) -both chlorophyll and chlorophyllin bind with some cancer-causing substances, which may block the amount absorbed during digestion and help lower your risk of developing cancer; this is a promising area of research. So how does magnesium work its magic? Looking closely at its function gives us a hint of the “complexity

of life” – not to be philosophical but read on. It turns out Magnesium participates in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control (including insulin sensitivity), and blood pressure regulation. Additionally, Magnesium is required in energy production pathways. It also contributes to the structure of bone and is required for the synthesis of DNA and RNA. Magnesium also plays a role in the movement of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm. Sound complex? It certainly is! In fact every nutrient or vitamin that we might discuss has similar, multi-system, complex roles. And that’s why we can’t look at just one nutrient such as magnesium – or focus on just one food as “the best”. It takes eating a variety of foods in all 4 food groups – fruits, veggies, legumes and whole grains, to have our complex systems function at their best. If we leave things out – we might miss out on something beneficial like chlorophyll. Will taking a supplement help prevent diabetes or hypertension? No studies have shown this. And, as I noted, a multitude of other nutrients in the foods that contain magnesium play a role in how the gut absorbs it and utilizes it in the processes noted above. We also know the other nutrients in these foods – vitamins and antioxidant play significant roles in cardiovascular and metabolic health. Yes, the magnesium is important – but it’s also the whole food. It’s not about “this food is highest in magnesium, so eat this” – it really continues to come down to following the 4 food groups – fruits, veggies, legumes and whole grains. Eat a variety and don’t let any manufacturer process the “goodness” out of the foods you eat. Remember to balance this diet with daily physical activity. It’s the Whole Picture that’s important and key to our health. 1. Int. J. Cardiol. 196: 108, 2015 (copy/paste into google and read the article) 2. Diab. Care 37: 419, 2014; 3.https://www.nlm.nih.gov/.../002...United States National Library of Medicine

Dr. Liz’s Corner

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