Be Fit in AZ!

Hi there Be Fitters!

Be Fit and MGH recently won an award for the Be Fit program - the Innovative Excellence Award presented by the Alliance for Work-Life Progress. A few of us went to the conference in Phoenix, AZ to attend the awards ceremony. After showing the new, 5-minute Be Fit video (soon to air on the Be Fit website) Jeff Davis, Sr. VP of Human Resources officially accepted... take a look at a pic from the awards ceremony...













During our trip we broke away to "walk the walk" so to speak and experience some of the activities for which Arizona is renown. At 7am - the morning after we arrived - Kate, Lillian and I went to hike Squaw Peak. It's about 2600 ft and you start at the base (1200 ft); it's 1.2 miles each way. Not an easy thing first thing in the morning but well worth it! Take a look at the view...

The Be-Fit Captain Perspective by David G.

As A Be Fit survivor, I was honored when the people of my unit begged me to start a Be Fit team so they could attain the health goals that I have achieved so far. I was even more honored when my team was picked to be in Be Fit.

Our 10-weeks haven't even started and there have been a lot of headaches involved with being captain. For one it's tough motivating people to complete the paperwork and get it into me on time. Some people are away for various reasons and I've spent some time quelling their fears that they will not be dropped for not having their paperwork in on time. I also had to tell five people that they didn’t' make the cut because there was such an overwhelming response to my invitation to join our team. Some people are a little upset with me for asking them to bow out, but I guess it's part of being captain. These are the only negatives so far; we still have a long road to travel together over the next few months.

The positive things far outnumber the negative though. The morale on our floor has totally changed as we start this venture on our road to a new lifestyle. We can already feel a greater bond and camaraderie among us, though we have always been a tight knit "family" anyway here on E-19. And it’s got people thinking twice before they put food into their mouths.

For me the most positive thing for me is to watch all the excitement on the floor. A close second is the knowledge that because of my success in Be Fit, I inspired my floor and now my peers truly want to become part of a program that will change their lives for the better.

Another interesting thing is that now Be Fit is a research project. I'm looking forward to seeing the physical changes that occur when eating right, exercising and living healthier lives – the ones that take place on the inside that aren't visible to anyone - not even ourselves. I'm mostly looking forward to seeing those results this time around.

So to all Be Fitters and their captains: Being captain is not necessarily a fun thing to do. Sometimes there will be frustration and anxiety. But I know it will be rewarding. Just keep in mind that we are doing our best for the team.

Participants: appreciate your captains because it's hard work being a captain from the moment you make the decision to start a team to the very end of your journey through Be Fit.

Good luck to all Be Fitters, past, present and future!
Be Fit. Eat Healthy. It's your choice.
DGM

How to Turn ‘Traditional’ into ‘Original’: Updating Classic Comfort Foods—By Be Fit Nutritionist, Emily Gelsomin, RD, LDN

Comfort foods seem to feel even more satisfying during a cold New England day. Unfortunately, sometimes ‘comfort’ foods can leave you feeling uncomfortably full. Fear not, there are ways to decrease the calories in classic comfort foods--and still keep the flavor. While these general substitutions may not work for every dish you prepare, here are some simple suggestions.

Main Entrees: In lasagna and pasta dishes, substitute high fat meats like sausage and ground hamburger for lower fat options like chicken, turkey, fish or soy protein.

Meat Dishes: Look for words like “loin” and “round” when buying lean cuts of meat. Braising (cooking lean meats for 1 ½ to 3 hours in a small amount of liquid) can make tougher meats tender, moist and full of flavor. The really good news—you can braise in a crock-pot and leave the cooking to the appliance.

Soups and Side Dishes: Reduce the amount of fat in sides like mashed potatoes and risotto by substituting chicken or vegetable stock for most of the butter or oil.

Casseroles: For a recipe that calls for masses of melted cheese, instead sprinkle a tablespoon or two of Parmesan cheese on top, just before baking. A little Parmesan cheese will impart about 50 extra calories and go a long way with flavor. For dishes that are cheese-centered (like macaroni and cheese) substitute high-fat dairy products for their reduced fat or part-skim versions.

Creamy Soups: Substitute skim or low-fat milk for heavy cream in recipes. Adding cornstarch can also add thickness to a dish without packing on the calories.

Soups and Main Entrees: Add herbs to enhance flavor without adding calories. Try making a bouquet garni by wrapping herbs like rosemary, thyme, peppercorns and bay leaves in cheesecloth. Wrap up the cloth, tie both ends with string and add to whatever liquid you are cooking with. Simply discard the sachet before eating.

Most Dishes: Keep frozen vegetables like peas, pearl onions and corn in the freezer to add on a whim. These items are typically ‘flash frozen’, meaning they are picked at their maximum point of ripeness to help retain their nutrients and visual appeal. Adding vegetables also adds fiber and bulk without significantly increasing the calories. Not only will it look like you are eating more food, but you’ll feel fuller, longer.

CHICKEN GUMBO
Adapted Recipe Courtesy of the MGH Eat Street Cafe

1-32 oz container of low sodium, fat-free chicken stock
2 c. cooked chicken*, diced
1/2 c. Spanish onions, diced
1/2 c. carrot, diced
1/2 c. celery, diced
1/2 c. green peppers, diced
1/2 c. okra, frozen, precut
1 (14.5-oz) can diced tomatoes, no added salt
¼ c. brown rice, uncooked (or 1 c cooked brown rice, if using leftovers)
1 t. dried thyme
Salt and black pepper to taste

Cook rice according to directions on package. While rice is cooking, bring chicken stock to a boil. Add cooked chicken, onion, carrot and celery to chicken stock. Reduce mixture to a simmer for 5-7 minutes. Add thyme, tomatoes, okra, green peppers. Bring to a boil and then reduce to a simmer for 15-25 minutes more. Salt and pepper to taste. Top with rice.

Note: If soup is too thick, more chicken stock can be adding without drastically affecting the nutrition information

* If chicken is not already cooked, chicken can be baked in a 375-degree oven for 25 minutes or until internal temperature reaches 165 degrees.

Yield: 4 servings
CALORIES: 234
PROTEIN: 29 g
SODIUM: 360 mg
FAT: 3g
Sat. Fat: 1 g
CARBOHYDRATE: 22 g
FIBER: 4 g

Spice it Up in Time for Your Valentine—By Be Fit Nutritionist, Emily Gelsomin, RD, LDN

Do you find yourself dreading the red, heart shaped boxes that will inevitability begin to multiply the closer the calendar gets to February 14th? Take heart (no pun intended), there is no need for Valentine’s Day to ruin a good health kick. Nor does it need to be all about chocolate and candy. There are plenty of healthy, good tasting foods that can be associated with love—if you just know where to look.

Many foods commonly thought of as ‘aphrodisiacs’ can be a perfect substitute for the lust chocolate seems to generate. Spices like nutmeg, vanilla, ginger, garlic and onions are thought to be food aphrodisiacs because they make your meal taste better, stimulate gastric juices, and contribute to an overall feeling of well being—all without the addition of calories. Spicy flavorings, such as chili peppers and curry powder, also add flavor by adding heat, which have been reported to simulate the feeling of passion.

Most science-based reports state that aphrodisiacs are based around folklore—as it is most likely that these foods were once considered rare and mysterious, thus prompting a heightened sense of interest and allure. Nevertheless, it can be a good excuse to cook a delicious and healthy meal for someone you care about.

If you find yourself hitting a lull as the cold continues to creep in, read on for a healthy recipe that incorporates some tips mentioned above. It is sure to warm the heart and soul of whomever you are preparing it for. Cupid will be proud.

Mussels in a Coconut Broth, Adapted From Cooking Light
1/2 cup light coconut milk
1/4 cup thinly sliced peeled fresh ginger
1 tablespoon sugar
2 tablespoons lemon juice
2 teaspoons red curry powder
Dash of salt
1 (14.5-ounce) can fat-free, less-sodium chicken broth
2 pounds mussels, scrubbed and debearded
1/4 cup chopped fresh basil
1/4 cup chopped scallions

Combine first 7 ingredients in a Dutch oven and bring to a boil. Add mussels; cover and cook 5 minutes or until shells open. Remove from heat and discard any unopened shells. Spoon 1 1/2 cups broth mixture into each of 2 soup bowls. Divide mussels evenly among each soup bowl. Garnish with chopped basil and scallions.

Yield: 2 servings

CALORIES: 241 PROTEIN: 22.9 g
FAT: 7.1 g CARBOHYDRATE: 20.3 gSat Fat: 2.8 g
FIBER 1 g