This year, GW Benefits launched free healthy cooking demos at Foggy Bottom and VSTC campuses for faculty and staff. Debbie Amster, a culinary coach who studied with Hale Sofia Schatz, international nutrition educator, brings charm, wit and deep knowledge to each class, leaving you inspired to change-up your kitchen routine. Each cooking demo includes recipes, a live cooking demonstration, and anecdotal tips to help make simple lifestyle changes.
In October, Debbie shared three easy recipes, and brought delicious samples to cure the group’s lunch-time cravings. They included: Homemade Hummus, Ricotta Stuffed Dates and a Kicked-Up Kale Salad (will link to recipes).
Debbie’s healthy eating tips keep the conversation lively and interesting. Some tips from October’s session included:
- Keep canned beans on hand. A quick sauté with olive oil, garlic and lemon juice, creates a healthy meal in no time. Add a side salad and you have fiber, protein and even iron in one meal.
- Engage kids in grocery shopping. Have children pick a fruit or vegetable they have never had before. Ask them to research the fruit (if age appropriate), and figure out how to open and serve it.
- Make hummus at home. In less than 5 minutes, Debbie’s class was tasting silky hummus that could have easily beat store bought in a taste test. The ingredients cost less than $1.50/serving vs. $4 – $6 for a small tub of store-bought hummus.
- Lunch meals should be more substantial than your evening meals. An easy way to remember this is that the word supper is derived from soup. While the temps drop, consider switching your dinner meal for your lunch, and have a hearty, warm bowl of soup after work.
- Give your body 12 hours between dinner and breakfast. This helps the body break down food for nutrition and repair while you rest.
- Be mindful when you eat. Slowing down allows our mind and body to communicate, helping curb overeating.
We welcome Debbie back to Foggy Bottom on December 4th and to VSTC on December 5th. Attendees will be entered into a raffle for a chance to win a Fitbit Charge 2. (Value of winnings is taxable and will be included in employee’s payroll.)
