Tips on How to Beat Heart Disease

     As many of you may know, February is American Heart Month. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the United States, and is the leading cause of disability, preventing millions of people from working.

     Over the years, researchers have learned more and more about how a healthy diet, regular exercise, and stress reduction all play important roles in preventing heart disease, and help people already diagnosed with heart disease prevent further damage. The internet is a great resource for tips and recipes; below are a few of our favorite links:

  • Click here to see health.com’s 10 Best Foods for Your Heart and get some ideas on how to incorporate them into your diet
  • Walking is one of the best and easiest ways to get your heart pumping, if you need some motivation or a plan to get started, check out startwalkingnow.org
  • AARP’s website has an article highlighting six foods that fight high blood pressure, which can lead to heart disease; read the article here
  • And over at wholeliving.com, you can learn ways to reduce anxiety and stress forever in this article

     And don’t forget to mark your calendar for Saturday, March 24th to come join us for our 1st Annual March for Meals Fun Walk and Wellness Fair to raise money for our Elderly Nutrition Program and to encourage seniors and their families to come out, strech their legs, and enjoy a walk in the fresh air.

     The walk is $15 for seniors over 60 and children under 12, and it’s $25 for adults. You’ll receive a T-shirt and know that your donation is going to support our Nutrition Program which provides meals and nutrition workshops to elderly individuals living throughout Greater New Bedford and its surrounding towns. In a few weeks, you will be able to register for the Fun Walk right on our website.

     The Wellness Fair is free of charge and there will be yoga and zumba demonstrations, healthy food, and plenty of other health and wellness information. We hope to see you there! And have a happy and healthy February!

Celebrating the Holidays at Coastline

     Even thought it has been unseasonably warm outside, people are still stringing up their lights, strapping Christmas trees to their cars, and enjoying around-the-clock holiday music. Here at Coastline, we are also in the holiday spirit. From November through the New Year, we are busy planning parties and feasts in many of our programs.

Project Access

     The ladies in the Project Access program enjoyed a festive night out, complete with a Thanksgiving feast and entertainment in late November. Hosted by the Association for the Relief of Aged Women (the program’s funder), all 180 women were invited to White’s of Westport to enjoy a family-style Thanksgiving meal and the music of Bobby Justin, a local entertainer. 

     Project Access’s goal is to provide elderly women, who live alone, with trips and events so they can socialize with their peers. Project Access holds a variety of trips and events each year, ensuring they accommodate women of all ages and mobility levels.

     To learn more about Project Access, you can visit their page here, or call the Program Coordinator, Sharon O’Malley at 508-999-6400 ext. 107.

Meals on Wheels

     Every year, hundreds of dedicated volunteers come together to cook and deliver homemade Thanksgiving meals to more than a thousand local seniors. Volunteers meet at Greater New Bedford Vocational Technical High School to prepare a mouthwatering menu. This year’s menu included turkey & gravy, dressing, whipped potatoes, butternut squash, peas & carrots, rolls, cranberry sauce, and apple crisp (made from scratch). From there, hundreds of volunteers pick up the packaged meals and deliver them to homebound seniors.

     We are grateful to, and wish to thank all of the volunteers who came out, and our community partners, including the Dartmouth Council on Aging, New Bedford Housing Authority, New Bedford Council on Aging, Supportive Housing at Tripp Towers, New Bedford Board of Health, GNB Vocational Technical H.S., Yellow Taxi, Long Plain Baptist Church, District Court Officers, and E.L. Sylvia Farms of Dighton.

     Elderly Nutrition is now gearing up for our Christmas Day program, which isn’t as big as the Thanksgiving meal program yet, but grows larger every year. Almost 500 homemade meals are prepared and delivered to seniors on Christmas Day, made possible by the Bristol County Sherriff’s Department, Holy Name Church, the New Bedford Council on Aging , several area nursing homes, and private donors.

Foster Grandparents Program

     With Christmas right around the corner, the Foster Grandparents enjoyed their annual holiday celebration. Decked out in their best holiday clothes, the Grandparents enjoyed a morning full of food and fun, including a lighter, alcohol-free egg nog prepared by our dietitian Kim Ferreira. You can find the recipe below:

8 cups of vanilla soy milk

3 oz package of sugar free, fat free vanilla pudding

1-2 tsp. of vanilla extract

1-2 tsp. of rum extract (optional)

Cinnamon & nutmeg (to taste)

     The Foster Grandparents devote hundreds of hours a year to mentoring children throughout the community, and they are greatly appreciated by the children and teachers that they work with. The Foster Grandparents Program is currently recruiting new volunteers. To learn more about this opportunity, call Christine Voss at 508-999-6400 ext. 198.

Money Management Program

     The Money Management volunteers also gathered in Saxon Hall for their annual holiday party. Volunteers enjoyed a feast of breakfast pastries, bagels, coffee, and tea. Volunteers were recognized for their years of service and were all entered into a raffle where they won gift cards, books, gift baskets, and other great prizes. The Money Management volunteers work with dozens of seniors across the Southcoast to help them organize and pay their bills.

     If you are interested in becoming a Money Management volunteer, please contact Jan Bergeron at 508-999-6400 ext. 180. Jan does her best to match volunteers with seniors who live in the same town as volunteers.

Holiday Giving Wreath

     Every year, here at Coastline, the staff who work closely with seniors, ask many of them if they have any Christmas wishes. Case Managers and other staff members gather up the requests and attach them to our Giving Wreath (a twist on our past Giving Tree), and then many staff and Board members go out and purchase and wrap the gift so staff can deliver it for Christmas. It’s a great way to give back and to give seniors something to open on Christmas morning.

     All in all, it’s been a great year here at Coastline, and we look forward to ringing in 2012 by continuing to provide older adults and individuals with disabilities, living throughout the Southcoast, with programs and in-home services that meet their needs and allow them to continue living independently.

     And don’t forget, it’s not too late to make a  donation to Coastline to receive a tax deduction for 2011. You can donate through our homepage by clicking on the “donate” button, or by mailing a check, made payable to Coastline Elderly Services, Inc. to 1646 Purchase Street, New Bedford, MA 02740.

    And, from all of us at Coastline, we hope you enjoy a happy and healthy holiday and New Year!

Enjoy 3 Nutritious & Delicious Fall Recipes

     Just because the Farmer’s Markets have come to an end, doesn’t mean you can’t still enjoy local, nutritious produce. There are many delicious and healthy fruits and vegetables that are harvested in the fall, many of which can be stored throughout the winter months. Our resident dietitian, Kim Ferreira, has highlighted a few, and detailed their nutritious benefits. She scoured the web and found some simple and tasty recipes featuring each veggie, as well.

     Apples

     Apple – picking season begins in late August/early September and lasts through November. Because apples keep well in cold storage, they are available all year long. Apples provide an excellent source of fiber, so make sure to eat fresh or baked apples with the skin!

Apple-Fennel Slaw (courtesy of the Mayo Clinic)

Ingredients

1 medium-sized fennel bulb, thinly sliced

1 large Granny Smith apple, cored and thinly sliced

2 carrots, grated

2 tablespoons raisins

1 tablespoon olive oil

1 teaspoon sugar

1/2 cup apple juice

2 tablespoons apple cider vinegar

4 lettuce leaves

In a large bowl, combine the fennel, apple, carrots, and raisins to make the slaw. Drizzle with olive oil, cover, and refrigerate.

In a small saucepan, mix together the sugar and apple juice. Place over medium heat and cook until reduced to about 1/4 cup – about 10 minutes. Remove from the heat and cool. Stir in the cider vinegar. Pour the apple juice mixture over the slaw and stir to combine well. Chill thoroughly. Serve on lettuce leaves.

Butternut Squash

      Butternut squash – as well as other varieties such as winter squash, pumpkin, and acorn squash - is at its best from early fall through winter. This hardy squash can be kept for up to three months in a cool, dry place and does not need to be refrigerated. Butternut squash provides 460% of your daily vitamin A and beta-carotene, and 50% of your daily vitamin C per serving, and is an excellent source of vitamin E.

Butternut Squash and Kale Soup (courtesy of MyFirstKitchen.net)

Ingredients

4-6 links of spicy Italian Sausage, cut into pieces

1 butternut squash, cubed

1 medium onion, diced

1 garlic clove, minced

4-6 cups of chopped kale

4-6 cups of chicken stock

salt, black pepper, and red pepper flakes

In a large pot, cook the sausage over medium-heat until nicely browned on all sides. Take out the cooked pieces, drain them on some paper towels. Add onions to the pan of sausage drippings, season with a little salt and pepper, and cook for about four minutes or until the onions start to get just a bit of color. Add the garlic and cook another minute.

Add the squash and cook for a couple minutes. Add a couple pinches of red pepper flakes if you’d like. Add the kale, and carefully stir everything around just to coat the greens in some of the fat. Season them with a bit of salt and pepper, too.

Add the chicken stock. The liquid should cover the vegetables. Add the sausage back into the pot, add a little extra salt and pepper, and bring to a boil.

Turn the heat down to a simmer, cover, and cook for about an hour.

Brussels Sprouts

     Brussels sprouts are at the peak of their season from September to February. Choose small, bright-green sprouts that are compact and blemish-free, and avoid those that are wilted or have loose, yellowing leaves. One cup of cooked brussel sprouts contain only 56 calories, yet are an excellent source of folate and vitamins A, C, and K. They are also a great source of fiber, iron, potassium, thiamin, and B6.

Brown Butter & Dill Brussels Sprouts (EatingWell: September/October 2010)

Ingredients

1 pound Brussels sprouts, trimmed and quartered

1 tablespoon unsalted butter

1 tablespoon extra-virgin olive oil

3 tablespoons slivered almonds, toasted

1 tablespoon white-wine vinegar

1 tablespoon chopped fresh dill or 1 teaspoon dried

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add brussels sprouts, cover, and steam until tender, 5 to 7 minutes.

Meanwhile, melt butter in a small skillet over medium heat. Cook, swirling often, until the butter turns a nutty brown, 1 to 3 minutes. Stir in oil and scrape into a large bowl with a rubber spatula.

      Remember that cooking with vegetables can be simple and almost always nutritious. And check out some of the upcoming classes Kim has scheduled, including Holiday Eating where Kim gives participants tips and healthy alternatives to avoid weight gain over the holidays.

     Holiday Eating will be held Tuesday, December 20th at the Mattapoisett Council on Aging. Click on our Calendar of Events to see what other health and wellness classes Kim has coming up.

New City Initiative Creates Healthier Options at Local Restaurants

     It seems like every time you read an article about healthy eating, the author makes a point to tell you to stay away from restaurant food. The portions are too big; there are too many calories; the ingredients are too rich and fattening; and the list goes on. Well, last week, Mayor Lang, along with restaurant owners, and community partners – including Coastline’s own dietitian, Kim Ferreira – held a press conference to officially announce the Healthy Dining New Bedford initiative.

     This initiative is part of the Mass in Motion program and any restaurant can join. To qualify, restaurants go through a basic application process. Oftentimes, restaurants already offer healthy choices, but may not advertise them on their menu. To be approved, restaurants need to do a few things like:

  • allow guests to substitute a side salad or vegetables for french fries
  • highlight low-calorie and low-fat menu items
  • offer low-fat or skim milk
  • allow diners to order “half a meal to go” (servers will serve half the meal and bag the other half up ahead of time)

     Many restaurants have signed on and been approved, including Cafe Arpeggio, Center Cafe, Churrascaria Novo Mundo, Cork, Destination Soups, Freestone’s City Grill, Ginger Grill, Lebanese Kitchen, Pizan’s NY Style Pizzeria, Rose Alley Ale House, St. Luke’s Hospital, and the Waterfront Grille. All approved restaurants will get to display the Healthy Dining New Bedford decal in their window.

     Even if your favorite restaurant isn’t on this list, remember you can always ask your waiter to substitute vegetables for french fries, to put your salad dressing on the side, or to bake your fish instead of fry it.

     To learn more about Healthy Dining New Bedford, become a fan of their facebook page here and check out the article the Standard Times ran about the program last week.

     And remember, you can always meet with Kim for one-on-one, personalized nutrition counseling, or you can visit our calendar to check out Kim’s workshops which focus on specific healthy eating topics like artificial sweeteners, bone health, portion control, brain health, pesticides, and food additives.

Elderly Nutrition Newsletter

Click the links below to read Coastline’s Elderly Nutrition Newsletters:

ENP Newsletter February 2012

ENP Newsletter January 2012

ENP Newsletter December 2011

ENP Newsletter November 2011

ENP Newsletter October 2011

ENP Newsletter September 2011

ENP Newsletter August 2011

ENP Newsletter July 2011

ENP Newsletter June 2011

ENP Newsletter May 2011

ENP Newsletter April 2011

ENP Newsletter-March 2011

ENP Newsletter-January 2011

ENP Newsletter -Dec 2010