HomeFood For Thought ThursdaysAvoid over-eating when you’re working (or not working) at home

Avoid over-eating when you’re working (or not working) at home

 Your kids are in the living room, using the home computer for school work.  Your spouse or partner is in the “office” (your bedroom) on their work laptop.people blowing bubbles outside   YOU are at the kitchen table, on your work laptop.

The refrigerator is three feet away.  The kitchen cabinet with cookies and crackers and candy bars and chips is four feet away.

 You can’t go in the living room.  You can’t go in the bedroom.  What are you doing all day, sitting in the kitchen near all that FOOD!  HELP!!!
Click here for some tips on eating healthy while staying safe at home.

Working at home has many challenges, and one of them is not overeating.  Here are some tips to make it a little easier:

  • Most of us are emotional eaters. And this is an emotional time.  Figure out WHEN and WHY you are reaching for the cookies:  stress, boredom, too much family togetherness?  Knowing this can help you switch to other behaviors.
  • Leave healthy grab and go foods on the kitchen counter or in the frig, such as carrot and celery sticks, apple slices, pretzels, infused water, or seltzer water. Put other stuff where you can’t see it or it‘s hard to reach.
  • Plan and look forward to snack times, for example: “I’ll take a break and have some coffee, an apple, and pretzels at 3 p.m.”
  • Have the family shopper buy healthy as much as possible. Keep temptation (and germs!)  out of the house.
  • Plan one or two “fun meals” a week to look forward to: animal-shaped pancakes, breakfast for dinner, making take-out at home.
    See the recipes below!

Eat LESS by adding MORE vegetables and fruit.  Veggies and fruit add nutrition and bulk but not lots of calories.  Some good choices: Fresh (best), Frozen (try to limit added sugar or sauces), or Canned (in water or juice, no added salt or sugar).  Here are examples:

  • Add chopped fresh apple to oatmeal.
  • Add frozen blueberries to applesauce or low fat yogurt.
  • Add fresh or frozen broccoli to pasta dishes.
  • Add carrot shavings or frozen green beans to canned soup.
  • Add canned tomatoes to rice dishes.
  • Tips for physical activity: the gym is closed, so what do you do?
    • Use hand weights during webinars (you may want to turn off the computer camera for this one!).
    • Get outside and walk. Being outdoors helps relieve stress and burn calories.

RECIPES OF THE WEEK

RECIPES for a Make-At-Home, Take-out Meal
From Cooking Matters

Chicken Burger

Serves 4, 1 burger per serving
Ingredients

  • ¼ small bell pepper
  • ¼ small red onionChicken burger
  • 1 pound lean ground chicken, turkey, or beef
  • 1½ teaspoons garlic powder
  • 1½ teaspoons onion powder
  • ½ teaspoon dried parsley flakes
  • 1 teaspoon ground black pepper
  • ½ teaspoon salt
  • 1 Tablespoon canola oil
  • ¼ cup water

    Instructions
  1. Rinse and finely chop bell pepper and onion.
  2. In a medium bowl, combine bell pepper, onion, ground meat, garlic powder, onion powder, parsley, salt, and pepper.
  3. Divide mixture into 4 pieces. Form pieces into patties about 4 inches across.
  4. In a large skillet over medium heat, heat oil. Add burgers. Cook until browned on both sides, about 5 minutes per side. Add water to the pan. Cover and cook until the burgers reach 165ºF, about 10 minutes more.

Chef’s Notes

  • Serve on whole wheat buns with lettuce, tomato and onion. Or, pair with a tossed salad and Sweet Potato Fries.

Sweet Potato Friessweet potato fries

(“Kid-Approved”)

Serves 6, 8-10 fries per serving
Ingredients

  • 4 medium sweet potatoes
  • 1½ teaspoons paprika
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1⁄8 teaspoon cayenne pepper
  • 1 Tablespoon canola oil
  • Non-stick cooking spray

 Instructions

  1. Preheat oven to 450°F.
    2. Scrub and rinse sweet potatoes. Pat dry with a paper or kitchen towel.
    3. Leaving skin on, cut sweet potatoes into thick French fry strips, about ½-inch wide.
    4. In a large bowl, mix paprika, salt, ground black pepper, and cayenne pepper. Add oil. Blend with a fork until there are no lumps.
    5. Add sweet potato strips to the bowl. Toss until they are coated on all sides.
    6. Coat baking sheet with non-stick cooking spray. Place sweet potatoes in a single layer on the sheet.
    7. Bake for 15 minutes. Turn fries over and bake another 10-15 minutes, or until fries are tender.
    Chef’s Notes
  • For easier cleanup, line the baking sheet with aluminum foil. Coat with non-stick cooking spray before placing the sweet potatoes on the sheet.
  • White baking potatoes can be used in place of all or part of the sweet potatoes.
  • For milder flavor, dust the potatoes with 1½ teaspoons of curry powder and ¾ teaspoon of salt in place of the cayenne seasoning.
  • For the crispiest fries, be sure sweet potatoes do not lie on top of each other on the baking sheet. You may need to cook in two batches.

IF YOU NEED FOOD:

  • Food Bank of the Southern Tier list of food pantry locations and schedules:
  • Your school district is providing bagged meals for kids. Check the school web site for times and locations of drop-off points.
  • SOS Schuyler has some funds available for emergency needs of families: spiritofschuyler.org

Click the pictures below to view this very helpful fact sheet on how to plan and grocery shop during COVID-19:

picture of grocery tips

Brought to you by:

Joan Martin
SNAP-Ed Nutritionist, Southern Finger Lakes Region
jdm458@cornell.edu

 

Food For Thought Thursdays