Manchester Memorial Hospital | Healthy Connections | Summer 2018

HEALTHY CONNECTIONS is published as a community service for the friends and patrons of Manchester Memorial Hospital, 210 Marie Langdon Drive, Manchester, KY 40962, (606) 598-5104 , manchestermemorial.org . Erika Skula Chief Executive Officer Steven Miller Chief Financial Officer Chris Self Chief Operating Officer Michael Stimson Chief Nursing Officer Hurriyat Ghayyur Editor Information in HEALTHY CONNECTIONS comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your healthcare provider. Models may be used in photos and illustrations. 2018 © Coffey Communications, Inc. All rights reserved. L OOKING FOR A fun (and inexpensive) weekend activity to do with friends and family? Nothing says summer like an old-fashioned picnic. Whether you picnic in a park or in your own backyard, packing something tasty and healthful is easier than you might think. Start by following these five tips: 1. Bring what’s in season. From berries to cherries, bell peppers to green beans, many fruits and veggies are freshest in summer. So make a colorful and healthful variety a part of your picnic. Enjoy them raw with a low-fat dip. Fill a container with a fresh-fruit medley. Make a chopped-veggie salad with brown rice and beans. Or top a green salad with sweet berries. 2. Reimagine your sandwich. A PB&J isn’t your only picnic-friendly option. Try a whole-wheat wrap with lean turkey and low-fat cheese. Add lettuce, spinach, avocados and tomatoes for a healthy dose of vegetables. Or how about noshing on a chicken, olive oil, feta and tomato combo? 3. Make it fun to eat. Use cookie cutters to turn your kids’ sandwiches into interesting shapes that even fussy eaters can’t ignore. Kids also love fruit and vegetable kebabs. Serve them with a sweet or savory yogurt dip. 4.  Pack a thirst-quencher. Fill a water bottle with 100 percent fruit juice, ice and sparkling water. Add lime, orange or strawberry slices. 5. Don’t spoil your picnic. Hot temperatures can quickly turn good food bad. To help steer clear of food poisoning: ● ● Place perishable food in a cooler with ice or frozen gel packs. Park the cooler in the shade. If you don’t have a cooler, you can safely bring nonperishables to the picnic like fruits and veggies, hard cheese, canned fish, or peanut butter to pair with bread or crackers. ● ● If you’re going to grill, keep raw meats separate from other foods. And use a thermometer to make sure meat is thoroughly cooked. One final tip: Picnickers of all ages will want to do things besides eat. So bring something to play with. Pack a ball to toss or kick. Or pack some paper and colored pencils, and invite everyone to draw nature. Sources: Academy of Nutrition and Dietetics; American Institute for Cancer Research; International Food Information Council; U.S. Department of Health and Human Services Fresh cherry and corn salad Makes 8 servings. Ingredients Dressing 1 ⁄ 2 medium shallot, finely chopped 3 cloves garlic, minced 1 ⁄ 4 cup extra-virgin olive oil 1 ⁄ 4 cup balsamic vinegar Salt and freshly ground black or white pepper to taste Salad 5 ounces baby arugula or baby spinach 3 cups thawed frozen corn or 4 ears cooked fresh corn, kernels sliced off cob 1 ⁄ 2 cup finely sliced red onion 3 ⁄ 4 cup feta cheese 1 pound fresh dark cherries, pitted, sliced in half* Directions ❯ ❯ In small mixing bowl, combine all dressing ingredients. Whisk well. ❯ ❯ In large salad bowl, combine arugula, corn and onion. ❯ ❯ Drizzle with dressing and toss to coat. ❯ ❯ Arrange salad on individual dishes, and sprinkle with feta. Top with cherries, and serve. *Frozen cherries, thawed, may be used. Nutrition information Serving size: 1/8 of recipe. Per serving: 215 calories, 10g total fat (3g saturated fat), 29g carbohydrates, 6g protein, 3g dietary fiber, 167mg sodium. Source: American Institute for Cancer Research Getting social! Interested in hearing daily health tips, seeing hospital event photos, reading about important health issues and getting the latest hospital news quickly? You can fol- low us on Twitter or like us on Facebook. Or just visit our website for details. Website manchestermemorial.org Facebook facebook.com/manchestermemorial Twitter twitter.com/ManMemorial Pack the perfect picnic basket