Author: Michael Hetrick

Stay Healthy During the Holidays

With Christmas and New Years coming up, many people are worried that they have to miss out on the delicious casseroles and desserts to stay healthy. Some decide to give up on being healthy all together because they don’t want to miss out on the food. However, there are ways where you can both enjoy those holiday treats and stay healthy, which are listed below:

  1. Remember Your Fiber – Many holiday dishes don’t contain much fiber, so it is important to go for the ones that will meet your nutrient needs, like fruit salads or vegetable dishes. This way you can get nutrition with your holiday meal.
  2. Don’t Have an Empty Stomach – Before you go to the holiday party or make treats for yourself, make sure you aren’t famished. Grab a healthy piece of fruit or a handful of healthy granola to hold you over for the meal. This way your hunger will not overpower your health decisions when you fill your plate for dinner.
  3. Save the Calories for Your Meal – Alcohol and sugar sweetened drinks can pile on the calories without you realizing it. It is best to find lite options for drinks or to go for water. This way you have more room for the meal and dessert.
  4. Stay Active with Friends and Family – Moving your feet through fun dancing or walks through the neighborhood after your meal is a great way to incorporate physical activity in a fun way with the people you love.
  5. Everything in Moderation – It’s perfectly okay to eat the same dishes and desserts that you love to have during the holidays but remember to limit your portions to an amount that you would be satisfied with.
  6. Slow Down with Each Bite – Slowing down with your meals has shown to aid in digestion as well as allow more enjoyment of the meal. When you chew more and savor each bite, this allows you to be more in tune with your fullness level to keep you from overeating and feeling too full after a meal.
  7. Location, Location, Location – When waiting around with your friends and family before and after a meal, try to move the conversation away from the food area. When you are surrounded by delicious treats during leisurely experiences, you are more prone to eat without thinking or at least want more food than you are hungry for.
  8. Remember Why You are There – Holiday celebrations are for getting together with friends and family more than about the food. Remember to enjoy your time with them rather than focusing on what you’re going to eat.
  9. Choose Homemade Over Prepackaged – When deciding between holiday dishes, choose the ones that you know have been made from scratch. These dishes are going to have more natural ingredient and are the healthier option for the holidays.
  10. Have fun! – Remember that the holidays are for celebrating! If you don’t stay on top of your “diet”, don’t make yourself feel guilty. Enjoy your food, friends, and have fun!

For recipes visit etfbrecipes.org.

The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov

Whataburger hosting food drive in December

Visit a participating Whataburger location on Tuesday, December 13th from 4:00 p.m. to 7:00 p.m. and receive a FREE Whataburger with a donation of 3 nonperishable food items. (Extra and limitations apply).

Whataburger Food Drive

Participating locations include:

  • 892 US Hwy 271 N, Gilmer, TX 75644
  • 311 S Main St, Lindale, TX 75771
  • 103 State Hwy 31 W, Chandler, TX 75758
  • 2200 N Pacific St, Mineola, TX 75773
  • 345 Southwest Loop 323, Tyler, TX 75702
  • 12445 State Hwy 64 E, Tyler, TX 75707
  • 2215 W Gentry Pkwy, Tyler, TX 75702
  • 1739 S Beckham Ave, Tyler, TX 75701
  • 1717 S Southeast Loop 323, Tyler, TX 75701
  • 6288 US Hwy 271, Tyler, TX 75708
  • 5003 Troup Hwy, Tyler, TX 75707
  • 630 US Hwy 79 N, Henderson, TX 75652
  • 108 N Henderson Blvd, Kilgore, TX 75662
  • 6241 Old Hwy 135 N, Kilgore, TX 75662
  • 5916 Old Jacksonville Hwy, Tyler TX 75703
  • 651 S Doctor M Roper Pkwy, Bullard, TX 75757
  • 6849 S Broadway Ave, Tyler, TX 75703
  • 16772 FM 2493, Tyler, TX 75703
  • 12405 Hwy 155 S, Tyler, TX 75703
  • 4825 S Broadway Tyler, TX 75703

12th Annual Charlie Brown Thanksgiving event returns to benefit the East Texas Food Bank

The East Texas Food Bank will hold the 12th annual Charlie Brown Thanksgiving event on Friday, November 11 at 5:30 p.m. at Bergfeld Park in Tyler.

The free event is open to the public. Snack bags with jelly beans, juice, pretzels, and popcorn will be distributed to children, while supplies last, to symbolize the goodies the kids had for their Thanksgiving meal in the Charlie Brown classic holiday special. The cartoon will be shown in the amphitheater and attendees are encouraged to bring blankets, chairs or seat cushions to make it an enjoyable experience.

“The Charlie Brown Thanksgiving is a great way for families to kick-off the holiday season,” said Dennis Cullinane, CEO of the East Texas Food Bank. “This event reminds East Texans about the true spirit of the Thanksgiving season and the needs of so many families impacted by hunger in our area. We are asking for donations of plastic jars of peanut butter. Peanut butter is high in protein and just one regular-size jar can make 16 sandwiches for a hungry family.”

Snoopy will make an appearance and children are welcome to take photos with everyone’s favorite beagle after the movie. Children can also enter a drawing to win a bicycle donated by Simpson’s Fitness and Adventure Sports in Whitehouse. The event is sponsored by Air Cybernetics, Inc., Chick-fil-A, Texas Bank and Trust and Vasso & Associates.

Enjoy your Food, But Eat Less

Nutrition Blug_Cover

Eating Better on a Budget: 10 tips to enjoy your meals while making small shifts to the amounts and types of food on your plate

Healthy meals start with a variety and balance of foods from each food group. Aim to consume less sodium, saturated fat, and added sugars

  1. Get To Know The Foods You Eat – Keep track of the food and beverages you consume by using tools such as Lifesum or MyFitnessPal. These tools give you tips on how to make healthier food choices.
  2. Take Your Time – Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough
  3. Use a Smaller Plate – Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
  4. If You Eat Out, Choose Healthier Options – Many restaurants have nutrition information posted online or on menus. Choose entrees that are baked or broiled instead of fried. Ask for dressings or sauces on the side.
  5. Satisfy your sweet tooth in a healthy way – Indulge in a naturally sweet dessert dish—fruit! Mix berries with fat-free yogurt or enjoy fruit on its own, such as melon or pineapple.
  6. Choose To Eat Some Foods More or Less Often – Eat more vegetables, fruits, whole grains, and low-fat dairy products. Cut back on foods such as pizza, ice cream, cookies, and cake.
  7. Create Your Own Meal Plan – Plan out your meals in advance. Use Sample Meal Plans on Lifesum/ MyFitnessPal for ideas to plan healthy meals.
  8. Sip Smarter – Drink water or other calorie-free beverages, such as unsweetened tea or club soda, or other low-calorie beverages when you are thirsty. Sugar-sweetened beverages contain added sugar and are high in calories.
  9. Compare Foods – Check out Food-A-Pedia to look up and compare the nutrition information for more than 8,000 foods.
  10. Make Sweets a Once-In-A-While treat – Treat yourself on special occasions. When you eat foods like pie, cake, brownies, cookies, and candy, choose the smallest size or consider sharing it.

For recipes visit etfbrecipes.org.

The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov.

Eating Better on a Budget: 10 Tips to Help You Stretch Your Food Dollars

Food Budget_blog

Get the most for your food budget! There are many ways to save money on the foods that you eat. The three main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch your food dollars.

  1. Plan, Plan, Plan! – Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or stir-fries, which “stretch” expensive items into more portions. Check to see what foods you already have and make a list for what you need to buy.
  2. Get the Best Price – Check the local newspaper, online, and at the store for sales and coupons. Ask about a loyalty card for extra savings at stores where you shop. Look for specials or sales on meat and seafood—often the most expensive items on your list.
  3. Compare and Contrast – Locate the “Unit Price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is more economical.
  4. Buy in Bulk – It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak, or fish and larger bags of potatoes and frozen vegetables. Before you shop, remember to check if you have enough freezer space.
  5. Buy in Season – Buying fruits and vegetables in season can lower the cost and add to the freshness! If you are not going to use them all right away, buy some that still need time to ripen.
  6. Convenience Costs… Go Back to the Basics – Convenience foods like frozen dinners, pre-cut vegetables, and instant rice, oatmeal, or grits will cost you more than if you were to make them from scratch. Take the time to prepare your own—and save!
  7. Easy on Your Wallet – Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For vegetables, buy carrots, greens, or potatoes. As for fruits, apples and bananas are good choices.
  8. Cook Once…Eat All Week! – Prepare a large batch of favorite recipes on your day off (double or triple the recipe). Freeze in individual containers. Use them throughout the week and you won’t have to spend money on take-out meals.
  9. Get Your Creative Juices Flowing – Spice up your leftovers—use them in new ways. For example, try leftover chicken in a stir-fry or over a garden salad, or to make chicken chili. Remember, throwing away food is throwing away your money!
  10. Eating Out – Restaurants can be expensive. Save money by getting the early bird special, going out for lunch instead of dinner, or looking for “2 for 1” deals. Stick to water instead of ordering other beverages, which add to the bill.

For recipes visit etfbrecipes.org.

The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov.