St. Philip’s Recipe Cards

You don't have to wait very long at St. Philip's to have a chance to sample our wonderful food. If you missed a Coffee Hour after the 10 am service, then chances are that there will be a Potluck Brunch, a Pancake Breakfast, a Picnic, or a Dinner Group right around the corner. It's a wonder we don't have a Weight Watchers Group as well.

(Mmmm...maybe we should?)

Anyhow, in celebration of all this amazing talent, I thought it would be fun to put together all these favorite recipes and recycle their use as a fundraiser at the Harvest Fair. So, what we are doing is gathering as many recipes as you would like to share and putting them on recipe cards. I hope we can sell these at the Harvest Fair and during the weeks before Christmas.

So, all you have to do is email the recipes to me. Don't forget to put your name and if you like a brief note about it, or it's meaning to you.

Please get your recipes to me as soon as possible.

Lucy Gowan

Our Healthy Bodies

It’s Good To Be Dense—At Least in Our Diets

There are many guidelines out there to help us eat a healthy diet—so many that sometimes it can feel over-whelming. Reduce salt, avoid sugar, etc. Is there one guideline that can make a big difference in achieving a healthier diet? I’d say the simplest way to improve nutrition is to focus on Nutrient Density.

All foods have various amounts of nutrients that feed our bodies; comparing similar foods will show the density of nutrients.

For example, a slice of white bread contains about 100 calories and 15 grams of carbs for quick energy. But it contains no fat, only 1 gram of protein, and virtually no fiber.

This means you don’t ‘get much’ for your 100 calories—and, without fat or fiber, you’re not likely to feel ‘full’, even if you eat several slices.

A slice of 100% whole wheat bread contains about 120 calories—but what do we get for the extra 20 calories? About the same number of carbs, plus enough protein—almost 5 grams worth— to give us some sustained energy, after the quick burst from the carbs.

We also get 5 grams of fiber, critical to healthy digestion, and 2 grams of ‘good fat’ (from the whole wheat germ), which helps give us the feeling of being ‘full’, so we actually eat less overall.

So start reading and evaluating food labels, to see what the nutrients are in the foods you are eating. Look at the amount of protein, carbohydrate, fat, and fiber. Also check the sodium (salt content) and the sugar content. You may be surprised that similar foods have significantly different amounts of nutrients.

Be sure to notice that the listings are by portion, so see how many portions are listed for that bag of chips or that bottled drink. More about portions next month.

Reading food labels and seeking nutrient density is the first step to a healthier diet. When it comes to nutrients, being ‘dense’ is a good thing!

Susan Seaburg is a Wellness Coach, Nutritionist, and Yoga Teacher who writes articles and consults with individuals and families to help them achieve their wellness objectives.