January 2007 Feature:
New Year - New You!

Past Issues

Eat Well, Be Well ~ Notes from the Nutrition Coordinator

As the Boys & Girls Club celebrates its 50th Anniversary, Mike Campbell will create another ‘50 years of hope and opportunity’ for himself and generations of families in the Lowcountry!

Mr. Campbell called the LCFB to get help with becoming a healthier role model for the children at the 8 different Boys & Girls Club sites. The Lowcountry Food Bank’s Nutrition Coordinator, Ms. Germaine Hall, and Boys & Girls Club Shaw Unit Director, Thomas Spigner (a personal trainer), are putting plans together to help him reach his goal of losing 90 pounds. Like many of us, Mike has a very busy schedule. The closing of his local fitness center and a recent ankle injury also added a few challenges.

For the plan to work, the new recipes and eating tips must be as delicious as the food in Mike’s favorite restaurants. They also need to be easy to fix because he does not want to spend too much time in the kitchen. MyPyramid’s nutrition plan will show us how much food from each group he needs in a day. The Boys & Girls Club will start Healthy Kid’s Clubs to get afterschoolers and their families in on the action. Food Bank staff members have also started a fitness program. Go to mypyramid.gov to start your own plan. Look for updates on Mike and Food Bank staff in future issues!

Fill your Pantry with Foods & Recipes To Help You Reach Your Fitness Goals

  • FRUIT
    Frozen fruit (unsweetened)
    Dried fruit (no sugar added)
    Canned fruit (light or sugar free)*
  • VEGETABLES
    Frozen vegetables (no sauce)
    Canned Vegetables (low salt)*
    Jars of red peppers and pasta sauce*
    Instant Potato Flakes*
  • GRAINS
    Whole wheat bread/tortillas*
    Old Fashioned rolled oats*
    Whole Grain Cereals*
    White/Brown Rice (regular or instant)*
  • DAIRY
    Nonfat Dry Milk*
    Fat free Yogurt (plain and w/fruit)    *
    Fat Free Evaporated Milk
    Fat Free Sweetened Condensed Milk
    Lowfat Cheese
  • MEAT & BEANS
    Egg substitute
    Walnuts & Almonds (unsalted)
    Canned Meat: chicken, tuna, salmon or sardines (in water)*
    Canned beans*
    Peanut Butter*
  • MISCELLANEOUS
    Canned broth (low sodium/no salt)
    Bottled lemon/lime juice or vinegar
    Cooking sprays
    No-salt seasonings (minced garlic or garlic powder, ground ginger, onion powder, poultry seasoning, Mrs. Dash, celery seed, oregano, thyme, dill)
    Canola, olive oil or Smart Balance
    Lowfat mayonnaise and dressings*
    *Available at the Lowcountry Food Bank.

Restaurant Night at Your Place - Mexican Style Chicken & Veggie Quesadillas

  • 4 Flour Tortillas (try whole wheat)
  • Cooking spray
  • 1/2 cup of mushrooms, chopped
  • 1/2 small onion, chopped
  • 1/2 cup of canned chicken, drained
  • 1 T garlic powder
  • 3/4 cup lowfat cheese, shredded

Coat a cold pan with cooking spray. Over low heat, cook onions and mushrooms until onions are soft. Add in chicken and garlic powder and cook until meat is hot.
Cover one flour tortilla with 2 T cheese, half of the meat and veggie mixture and another 2 T of cheese. Top with other flour tortilla. Repeat steps to put together another tortilla. Microwave for 25 seconds on high. Cut in quarters and serve warm. **For a crisper quesadilla, cook in a pan over low heat for a few minutes on both sides until the cheese melts. Serves 2

What is a “Food of the Month”?

Our “Food of the Month” is a product available in our Lowcountry Food Bank's warehouses. It is one that meets our criteria of a healthy food.

What is a LCFB's “Healthy Food”?

Healthy foods are fruits, vegetables, fish, lean meat and poultry, low-fat dairy products, whole grains and foods that do not contain excessive amounts of fat or caloric sweeteners.

How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind: those who are hungry and poor.

The recipes:

  • Use ingredients common in Lowcountry kitchens.
  • Are tasty and easy to prepare.
  • Meet our criteria for a healthy food.
  • Limit high priced herbs and spices which may included as optional ingredients.

We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and interests of those who use “Eat Well; Be Well”. Please contact Germaine Hall, Nutrition Coordinator at the Lowcountry Food Bank, (843) 747-8146 ext.. 113 or ghall@lcfbank.org.

Sources: www.mypyramid.gov, www.cahe.nmsu.edu, www.foodsthatkeep.com.

Check out www.allrecipes.com! This site allows you to find other healthy recipes for our food of the month and even customizes a recipe when you change the number of servings.