Page 4 - March 2013
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Tribal Health and Wellness News „ What’s all the fuss about fiber? 2013 CANCER SURVIVOR & Fiber is a component of many plant foods, and when we eat certain plants, the fber in them enhances our health. Fiber is an indigestible substance CAREGIVER CONFERENCE that works its wonders in our digestive tract. Some fbers help to prevent constipation and keep the intestinal tract healthy by making sure all food April 5 residues are removed on a regular basis. This reduces the risk of colorectal Eagles Landing Hotel cancer, diverticulitis and hemorrhoids. Other types of fber hold onto 6:00 - 8:00 cholesterol and other fats in the intestines, preventing us from absorbing them. This reduces our risk of many chronic diseases like heart disease and April 6 diabetes. Fiber also keeps us feeling full longer, so we don’t eat as much, Community Center which is helpful for those who are watching their weight. Gathering Room The Comprehensive Cancer Control Program (CCCP) announces the Fiber is found in many different foods, and it’s recommended that we get annual SPIPA Cancer Survivor & Caregiver Conference for 2013. a minimum of 25 grams of fber each day. The average American gets less than 10 grams of fber every day. Beans [legumes] are a rich source The Cancer Survivor & Caregiver Conference will be held on April 5 - 6, of fber. Beans come in many varieties; pinto, garbanzo, black, kidney 2013 at the Eagle’s Landing Hotel located on the Confederated Tribes and lentils are just a few examples. A half cup of cooked beans contains 9 of the Chehalis Reservation. The event will begin Friday evening with grams of fber, while a half cup of whole grain rice has 2 grams of fber, and a “mocktail and massage” social hour from 6 PM – 8 PM. Saturday’s a slice of stone ground whole grain bread contains 2 grams of fber. Quite a activities will take place in the beautiful Chehalis Tribal Community difference! Beans are also low in calories, contain valuable minerals such Center’s Gathering Room and Gym. There will be break-out workshops for as iron, magnesium and phosphorous, and are a good source of protein. both cancer survivors and caregivers. Beans can be used in many dishes such as soups, salads and chili. This Please register as soon as possible if you are interested in attending. A total recipe is from the Cancer Lifeline Cookbook, and is easy to prepare, as well of 80 rooms have been reserved at Eagle’s Landing. Please make sure to as quite yummy! register all attendees so that we can prepare enough materials for survivors and caregivers. The registration deadline is March 27th. Confrmation three bean Vegetarian Chili letters will be sent out as soon as your registration is received. 2 tablespoons olive oil 1 can [15 oz] low sodium pinto To register, please contact Kathryn Akeah, Outreach Specialist CCCP, at 1 cup chopped onion beans 360-462-3241 or visit 4 cloves garlic, minced 1 can [15] low sodium black beans 1 green bell pepper, diced 1 can [8 ounces] low sodium Red Cross 1 zucchini diced garbanzo beans 2 tablespoons chili powder 1 can [15 oz] tomato sauce 1 teaspoon ground cumin Hot chilis chopped to taste Blood Drive 1 teaspoon oregano Thursday, April 11, 2013 Heat oil in a Dutch oven or saucepan. Add onion, garlic, bell pepper, From 1:00 PM to 6:00 PM zucchini, and sauté for 5 minutes. Add the chili powder, cumin, oregano, Location: Chehalis Tribal Wellness Center (Bus) beans and tomato sauce. Simmer for 30 minutes to combine the favors. Season with hot chilies to taste. To make an appointment please call: Christina Hicks at 360-709-1741 Serves 6. Per serving: 338 calories, 7 grams of fat, 17 grams of protein, 55 grams of carbohydrates, 17 grams of fber, 500 mg of sodium Tips for a positive donation experience: „ Eat a small healthy, low fat meal prior to donation White BeAN WRAPS are another way to use beans and increase the fber „ Drink plenty of water or fuids throughout the day in your diet while cutting calories and fat. Wraps have 20% fewer calories than 2 slices of bread. „ Bring a photo ID or Red Cross Blood donor card In a food processor, blend a 15-ounce can of white beans, 3 tablespoons „ Wear a short-sleeve shirt or one that can be comfortably raised above the olive oil, 2 garlic cloves, juice of ½ lemon, 1 tablespoon fresh thyme, ½ elbows. teaspoon cumin, ½ teaspoon paprika and salt and pepper to taste. Spread „ Avoid heavy lifting or exercise after donation. over two whole- grain wraps. Top each with fresh veggies, roll and slice in half. „ Feel free to ask questions, and follow any additional instructions given. Page 4   
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