SOSMagOctoberDecember2021

Eating healthy does not need to be expensive. Amanda Garman and Andrea Traut are dietitians at Firelands Health, and they have some tips on how to eat healthy. They recommend that you focus on foods that are rich in nutrients and fiber while making sure that you don’t have to break the bank. Beans: kidney beans, garbanzo beans, black beans, pinto beans, lentils, split peas and more! Did you know? Beans, legumes and lentils are rich in fiber, a nutrient most Americans are lacking. Fiber helps decrease blood cholesterol, regulate bowel movements and promote healthy gut bacteria. Buying tips: Purchase low-sodium canned beans or dried beans. Soak, rinse and cook beans thoroughly to decrease potential gassiness. Cooking tips: Add beans or lentils to stretch a recipe or replace meat entirely. Try black bean tacos, lentil sloppy joes, and beans in chili or soup. LENTIL TACOS Ingredients • 1 cup dry lentils • 1 onion, diced • 1-2 cloves minced garlic • Low sodium taco seasoning or spice mix • Corn or whole wheat tortillas, for serving • Taco topping ideas: shredded kale or leafy greens, tomatoes, bell peppers, diced sweet potatoes, jalapeños, salsa Instructions 1. Sort and rinse lentils. Place in a sauce pan with diced onion and garlic. Add enough water to cover by 2-3 inches. Bring to a boil, then reduce heat to medium and simmer until tender, about 25-30 minutes. 2. Once cooked, drain excess liquid from lentils. Mix with low sodium taco seasoning. 3. Add taco filling to a whole grain tortilla and top with favorite toppings. Food Is Medicine: Dining On A Dime By Amanda Garman, RD With 53% of Erie County residents vaccinated and fewer people wearing masks and social distancing we are not out of the woods. Erie County Health Commissioner, Pete Schade explains why being vaccinated is so important if we are ever going to get back to normal. “There are people who have said to me, ‘I had COVID-19 and it wasn’t that that bad.’ What these individuals don’t realize is that was in the early stages of the pandemic. The virus has mutated since then and it is getting stronger. For instance, in March 2020, what age group did we see predominantly dying from COVID? The elderly. Today, we are seeing younger people, with strong immune systems – even children -- hospitalized and dying from this virus. The virus is mutating and it’s going to continue to mutate until more of us get vaccinated,” he said. Schade said, “When a person is vaccinated, the vaccine gives their body an Army to fight the virus.” The vaccine is 90% effective and the Pfizer vaccine has recently been approved by the FDA. Commissioner Schade concluded with this, “If you have an opportunity to get the vaccine please take it, unless your doctor advices against you having the vaccine.” If you cannot take the vaccine or will not take the vaccine, Commissioner Schade implores you to do everything you can to protect yourself. Wear a mask, sanitize and wash your hands after touching common surfaces, don’t share towels and social distance. All viruses seek out a weakness in your body. Because the Delta variant is stronger, even if you get over the infection, you could have lasting and debilitating effects. For Schade, he got the virus before a vaccination was available. Today, he suffers from constant Tinnitus (ringing in the ear). It may never get better. What You Might Not Know About COVID-19 By Sue Daugherty, Director 10