Harvest Hustle 2014, 800 Smiling Faces!

22 Oct Harvest Hustle 2014

HH 2014 Collage

Let’s Get Midwest City Moving’s 2014 Harvest Hustle 5K walk/run event on Sunday, October 19, 2014 was spectacular.  The complete not compete 5K is hosted by the Let’s Get Midwest City Moving initiative under the leadership of the ONIE Project and MIDWEST CITY YMCA with the support of 24 sponsors and 85 volunteers. Midwest City was moving as 780 racers completed a 5K course at Joe B. Barnes Regional Park in Midwest City and attended a Wellness Expo. The weather was perfect and the smiling faces seemed endless. The park was awash in orange as racers sported t-shirts sponsored by Variety Care Community Health Center. There were new faces and familiar faces, 33% of the racers were returning races from the 2013 Let’s Get Midwest City Moving initiative.


Before the race began, a wide range of vendors led an interactive wellness expo. The expo featured games and activities, helpful health information, and wellness screenings. Those attending the Wellness Expo won a “blackout bingo” prize if their bingo card was signed by twelve of the vendors. The prize was a first aid kit donated by Midwest City’s Walgreens.  Many children and families jump roped with volunteers from the Midwest City and Del City Metropolitan Library, and others played with colorful hula hoops with Midwest City Jazzercise. Variety Care Community Health Center hosted potato sack races and the American Lung Association helped people exercise their lungs with wind powered boat races. Walgreens provided BMI wellness screenings and flu shots at no out of pocket cost. Midwest Regional Medical Center offered blood pressure checks. Also, there were many wonderfully painted mustaches and other designs worn by those who stopped at the ONIE Project‘s face painting table. All 17 vendors had a unique activity they created to show how being active and healthy is doable and fun!


Everyone had a great time, especially when Midwest City’s Jazzercise gave a demonstration, with many participants testing their moves. Next the Let’s Get Midwest City Moving Team handed out awards! The award for the first to register went to Kim Pearse, who started registration within 4 seconds of it opening. The largest group award went to Sister’s on A Serious Mission 4 Life. These women were serious with 26 members in their group! The largest group of volunteers was University of Central Oklahoma. The most life experienced racer was Elmer Grove. The youngest racer went to Shiloh Jamerson. Most festive awards went to Patterson Family Team who were dressed as zombies. Three racers dressed as black-eye peas won 2nd place most festive award. Third place most festive award went to a mother and daughter team dressed as skeletons in the tradition of the Day of the Dead, Dia de Muertos, holiday. Right before the line up began, the group warm-up was led by the Midwest City YMCA’s Zumba instructor.


On the course racers encountered optional obstacles and games including potato sack races, musical limbo, spider web crawl pumpkin balance, and hula-hoop hop. Racers celebrated completing the course with granola snacks, fruit, and water that was provided by Buddy’s Produce, Ozarka, and ONIE. It was one fun-filled day!  Stay-tuned for all of the photos from the day to be uploaded on the ONIE Facebook page.

We want to acknowledge our sponsors and vendors who make this event possible.


  • Variety Care Community Health Center
  • Buddy’s Produce
  • City of Midwest City
  • FNB Bank
  • Addtronics
  • Crest Fresh Market
  • Del City & Midwest City Library – Metropolitan Library System
  • Hibbett Sports
  • Homeland
  • Icehouse Oklahoma
  • Jersey Mikes
  • McAlister’s Deli
  • Metro Family Magazine
  • Midwest City Jazzercise
  • Midwest Regional Medical Center
  • Oklahoma City 7-11Stores
  • Oklahoma State Health Department
  • ONIE Project
  • Ozarka – Eureka Water Company
  • Starbucks – Midwest City
  • TFCU
  • Wal Mart – Del City
  • Walgreens
  • YMCA – Midwest City YMCA

List Wellness Expo Vendors:

  •   American Lung Association
  • CASA of Oklahoma County, Inc.
  • Family Expectations
  • Harold Hamm Diabetes Center
  • North Care
  • Metropolitan Library
  • Midwest City Fire Department
  • Midwest City Jazzercise
  • Midwest Regional Medical Center
  • Midwest City YMCA
  • The ONIE Project
  • Spencer Family Dentistry
  • Variety Care Community Health Center
  • Vision Source
  • Walgreens Pharmacy

Let’s Get Midwest City Moving is looking forward to seeing you on March 29, 2015!  Like the ONIE Facebook page to be alerted of race updates including when registration opens for the 2015 Spring Race.

YMCA and ONIE Logo Photo

Harvest Hustle 5K: Ready, set, go!

15 Oct IMG_8900_motivationsigns

Harvest Hustle Header 8

It’s race week; just 4 days until the Harvest Hustle.  On October 19, 2014, it is time to get moving at MWC Regional Park!

What should I wear?

The weather forecast is 75 degrees with no chance of rain and an southeast breeze of 12 mph-perfect for an afternoon in the park. It will be warm when you are walking or running the course. Wearing your race-shirt will probably be plenty. If you tend to be a bit cooler, dressing in layers will keep you warm before and after the race. On the course, you can take a layer off and tie it around your waist.IMG_3656

What time should I get there?

The festivities begin at 12:30 p.m.  New vendors, games and activities have been added to the Wellness Expo. Midwest City Jazzercise will do a demo at 1:45. The group warm-up begins at 2:30 and the race starts at 3:00 p.m.  Also, if you didn’t pick up your packet on Friday or Saturday, packet-pick up at the race is at 12:30, but we strongly recommend picking your packet up at the YMCA on Friday from noon-8:00 or Saturday from 8:00-5:00 to avoid long waits.

What should I eat for lunch?

The key is to avoid any heavy food.  Bagels, bananas, and peanut butter are good choices. A favorite of ONIE is peanut butter and jelly sandwiches on whole wheat bread. These foods give you both a carbohydrate and a protein that will give you energy throughout the IMG_8902_hulahooping_1whole race; energy that will last. Foods like cheeseburgers, pizzas, and fried foods can give you a stomach ache when you are active; not good.

What should I drink?

Drink water before, during, and after the race. Drinking water and staying hydrated are an important part of your race day. We will not have water for participants before the race, but we will have several water stops on the course and a bottle of water for you after you cross the finish line.

How fast should I go?IMG_8999_meredithwith5Ksign

There is a big temptation to start off fast when the whistle goes off, and lots of people are around. If you start too fast you can run out of energy too soon. The best strategy is to pace yourself and save energy for the finish line.

What if I come in last?

The Harvest Hustle is a complete not compete 5K race. The goal is to have fun and be active. Throughout the course, we will have 5 different obstacles for you to try. For those of you who want to know how fast you are, we will have a time clock going at the start and finish. Remember to wear your finishers medal proud, you just beat the thousands who are on the couch on their Sunday afternoon.  We really hope you are ready for a lot of fun with your friends and family.

What if I get separated from my friends and family on the finish line?

Create a plan before the race, and agree upon a place to meet friends and family after the race.

How do I dress up in a costume?

The Let’s Get Midwest City Moving Planning Team will award the top 3 most festive families or individuals at the harvest hustle. But do not worry, there is no need to spend a lot of money getting a special costume. Fun, creative costumes are always the favorite! Here are a few hint on how to make your own:

  • Start with your closet.
  1. Do you have clothes on hand that you can turn into a theme, like green for a leprechaun or orange for a pumpkin?
  2. Do your children have some stockings and a big shirt? Blow up a bunch of balloons and pin them on to go as a grape.
  3. Tear up the legs of some old pants, and splatter some red paint onto a shirt. Add some face paint, and a ghoulish zombie emerges.
  • A good costume is often about being clever, it does not need to be a time consuming project.
  1. Old t-shirts can be shredded to make a decorative head band.
  2. Create a Lego costume by taping pieces of cardboard together; spray paint the cardboard to decorate.
  3. Add a tail to black sweat pants, and go as a cat.
  4. Grab anything in your closet that looks like the 1960s or 1970s, add a headband and go retro.


Yes, we will be giving awards this year!  These are the categories:

  1. First person who registered
  2. Youngest participant
  3. Participant with the most life experience
  4. 1st, 2nd, and 3rd largest groups or teams
  5. 1st, 2nd and 3rd most festive family or individual.   

Also, you are invited to bring a donation of a non-perishable food item to the Midwest City Food Pantry. Anyone bringing a donation will be entered into a drawing for a prize. There will be a bag in your packet to bring your food items to the race.

IMG_8900_motivationsignsThe last and best tip!

It is all about having fun and spending time with your friends, family, and community. We will have tons of encouraging signs and people along the course to help keep you on route and cheer you on as you finish!! Have a great time and enjoy the music, games, and activities at the Wellness Expo. We will be there to take your picture at the Family Fun Photo Booth.

We can’t wait to see everyone at the race on Sunday! Let’s Get Midwest City Moving!

YMCA and ONIE Logo Photo

1% Milk: The All-Round Ingredient

8 Oct

Choose 1%

1% milk, it is an all-round cooking ingredient. I used to believe that it would not work for cooking. I was wrong! It works great for cooking whether baking, preparing a cream-based sauce, or preparing a dipping sauce for battering. Our nutritionist, Stephanie DeBerry, prepared delicious recipes using 1% low-fat milk as an ingredient in the ONIE Test Kitchen. Today, we are featuring  Apple Oatmeal Muffins and Healthy Chicken & Dumplings. More recipes are available on our website.


Apple Oatmeal Muffins 

Apple Oatmeal Muffins ONIE Nutrition Label CROPPED


½ cup 1% low-fat milk
1/3 cup applesauce
½ cup whole wheat flour
½ cup uncooked quick-cooking oats
¼ cup sugar
½ Tbsp baking powder
½ tsp ground cinnamon
1 tart apple, cored and chopped
1/4 cup raisins
1/4 cup chopped walnuts


  1. Preheat oven to 400° F.
  2. Place 6 cupcake holders in baking tin.
  3. In a mixing bowl, add milk and apple sauce. Stir until blended.
  4. Stir in flour, oats, sugar, baking powder, and cinnamon. Just mix until moistened.
  5. Gently stir in apples, raisins, and walnuts.
  6. Spoon into cupcake holders.
  7. Bake for 15-20 minutes or until an inserted toothpick comes out clean.
  8. Cool in pan 5 minutes before serving. Store in an airtight container.

Chicken and dumplings

Healthy Chicken and Dumplings

Servings: 6                       Serving size: 1-1/4 cups soup with 2 dumplings

Ingredients:Healthy  Chicken & Dumplings ONIE Nutrition Label CROPPED

1 lb skinless, boneless, chicken breast, cut into cubes
1/2 cup chopped onion
1 ½ tsp poultry seasoning
1 medium carrot, sliced
1 stalk celery, sliced
3 cups 33% less sodium chicken broth
1 (10 oz.) package peas, frozen
1 cup heart smart biscuit mix
1/3 cup 1% low-fat milk


  1. Place chicken, onion, carrot, celery, and broth in large saucepan. Simmer for 10 minutes or until chicken is no longer pink. Reduce heat to low.
  2. Skim off foam with a ladle, and then add peas.
  3. In a small bowl, stir together biscuit mix and milk until a soft dough forms. Drop by spoonfuls into soup.
  4. Cook uncovered on low-heat for about 10 minutes.
  5. Refrigerate left overs within 2-3 hours.

Enjoy! These recipes are great with our fall weather.

The ONIE Project Team



Pack it in with 1% low-fat milk!

1 Oct Choose 1%


Packed with Nutrients

1% low-fat milk is packed with vitamins, minerals and macronutrients. Did you know that people who drink milk have higher intakes of vitamin D, vitamin A, vitamin B12, calcium, potassium, protein, and other nutrients than non-milk users? They are also more likely to meet USDA recommended nutritional goals.  Milk is an excellent source of some minerals and vitamins, and for others a good source.  Today we are featuring 1% low-fat milk mineral and vitamin trivia.


Foods that contain 20% or more of the recommended daily value of a vitamin or minerals are considered to be an excellent source. Did you know 1% low-fat milk is an excellent source of calcium, Vitamin D, phosphorus and Riboflavin? Calcium, Vitamin D, and phosphorus help build strong bones.



Calcium builds strong bones and teeth at all  ages.  One glass (8 0z) of 1% low-fat milk contains 30% of the daily recommended amount of calcium (305mg). ). If you have three servings which is recommended by USDA’s MyPlate, that is almost enough calcium for the entire day!

Vitamin D

Vitamin D helps the body absorb calcium and phosphorus. It is an excellent source of Vitamin D, (32%DV or 127IU in one glass of 1% low-fat milk).


Phosphorus also keeps bones and teeth healthy.  1% low-fat milk is one of the top ten foods that have a high amount of phosphorus (23% DV or 232 mg in one glass of 1% low fat milk).

Riboflavin (Vitamin B2)

1% low-fat milk is also an excellent source of Riboflavin. One glass has 27% of your recommended daily value (0.5mg). Riboflavin is important for growth, red blood cell production, and healthy skin. It is a vitamin that we all need.


Foods that contain between 10% to 19% of the recommended daily value of a vitamin or mineral are considered to be an good source. 1% low-fat milk is a good source of protein, Vitamin B12, and Pyridoxine (Vitamin B6). Pyridoxine helps metabolizes protein, which is important for the functioning of every cell in your body. Protein builds bones, muscles, cartilage, skin, and blood. It also helps repair cells when they are damaged. One glass (8 oz.) of milk has 8.22 grams of protein or 16% of the daily recommended amount.  1% low-fat milk is a healthy protein drink.


Drinking an 8 oz glass of 1% low-fat milk also adds zinc, Thiamin (Vitamin B1), Niacin (Vitamin B3), Folate (Vitamin B9), magnesium, potassium, and Vitamin A to your diet. These vitamins and minerals play many different important roles to help your body perform well! For example, Vitamin A is important for good vision and a healthy immune system. Potassium helps your muscles and nerves work properly together, including your heart. It can reduce some of the harmful effects of sodium on blood pressure.  An 8 oz glass of 1% low-fat milk has 7% of the recommended daily value (232 mg). All cells in the body contain magnesium. It helps muscles contract and is important for bone development and repair.

There is one thing that 1% low-fat milk does not have, and that is a lot of saturated fat!

Happy hump day!  Have a glass of 1% low-fat milk and refuel.

The ONIE Project


1% Milk-No Added Sugar

24 Sep No Sugar Added_3

Choose 1%

At ONIE we agree that watching the sugar you eat is a very legitimate concern.  Blood glucose levels are directly affected by the amount of sugar we eat.  Similarly, carbohydrates are broken down into sugar. Too much sugar in the diet can cause you to gain weight and damage your overall health. The US Dietary Guidelines recommend that we reduce consuming foods with added sugars or foods that have caloric sweeteners added to them during processing, preparation, or after preparation.

However, the same US Dietary Guidelines recommend that we consume 1% low-fat milk as part of a healthy diet. As a nutrient dense food, 1% low-fat milk is an excellent source of protein, vitamins, and minerals. The American Diabetes Association also recommends 1% low-fat milk because it is such an important source of nutrients.


In addition, 1% low-fat milk does not have added sugar. All milk contains natural sugar called lactose. The amount of lactose in milk does not vary by type of milk. In fact, 1% and non-fat milk have the same amount of sugar as whole and 2% milk. In contrast, sugar-sweetened beverages will add much more sugar to your diet than 1% low-fat milk and will not add protein, vitamins and minerals. As you can see, soda has no protein, vitamins, or minerals. We often refer to sugar-sweetened beverages as “empty calories” because they are just that, calories with no nutritional benefit.  Similarly, most soy and almond milk substitutes have added sugar.

Milk vs Cola Label comparison edit

Make the healthy choice, 1% low-fat milk.

THE ONIE Project Team


No Myth, 1% Is The Healthy Choice!

19 Sep ONIE-DigitalAds-English-300x250-S2

Choose 1%

This week we launched our campaign to promote 1% Low-fat milk use in your home. There are many myths about 1% low-fat milk.  The ONIE Project team has gathered FACTS to bust the myths listed below.

Myth: 1% low-fat milk has less vitamins and minerals than 2% or whole milk.

Fact: Milk is rich in nutrients including Vitamin D, Vitamin A, calcium, magnesium, and potassium as well as protein and Vitamin B-12[1-4]. 1% low-fat milk has the same nutrients as whole or 2% milk.

Myth: The thick texture of whole and 2% milk is a sign of quality. The essential vitamins and minerals in milk are in the fat.

Fact: The fat in milk is well just fat.  Adding the fat to milk does not improve the nutritional value of milk. It is a cosmetic change to make milk look thicker.  Milk is homogenized to create the thick look and texture. This is a process which mixes the fat into the milk at very high pressures. Almost all milk sold in grocery stores is homogenized. The 8 grams of protein and nine essential vitamins that we love about milk are in the milk, not the fat.

Myth: 1% low-fat milk has more sugar.

Fact: Lactose is the sugar that occurs naturally in milk. The amount of lactose does not vary by the type of milk. Therefore, 1% milk has the same amount of sugar as whole and 2% milk. The American Diabetes Association recommends use of 1% low-fat or non-fat milk. We recommend that you ask your personal physician if you have questions about the type of milk to use because of an illness or chronic disease (link).

Not Low-FatMyth:  Just drink less 2% milk to avoid the fat. It is all about moderation.

Fact: The saturated fat and excess calories contained in whole and 2% milk is a problem. Whole and 2% milk are among the top 20 sources of saturated fat in the American diet.  Also, milk is one of the top ten sources of calories in the American diet[5, 6]. However, it also is a major source of nutrients. A study of dietary patterns revealed that the milk we drink contributes 49.5% of Vitamin D, 25.3% of calcium, 17.1% of Vitamin B12, and 11.6% of potassium we intake, as well as many other nutrients[5]. This is great because milk is one of the most affordable, nutrient-dense foods[2]. Don’t miss out on the important vitamins and minerals in milk; make the change to 1% low-fat milk, all the vitamins and minerals with half of the fat and calories of 2% milk.

Myth: Kids need whole milk to grow.mealtime_vertical2

Fact: While dietary fats are needed for children’s growth and development, children 2 years old and older generally consume enough fats in their diet without consuming fat from milk. The 2010 Dietary Guidelines (USDA)[6] and the American Academy of Pediatricians[7] recommend that after a child’s 2nd birthday, they should start drinking 1% low-fat or non-fat milk.  1% low-fat milk is served in schools. Make the healthy choice at home as well.

Myth: The fat in whole and 2% milk is good for us.

Fact: The large majority of studies show that low-fat 1% milk is a better choice than high fat 2% and whole milk. We follow the current 2010 USDA Dietary Guidelines for America[6] to guide our nutrition education. These guidelines are also backed by the Institute of Medicine and other respectable and credible sources.

Myth: 1% low-fat milk is watered-down.

Fact: 1% low-fat milk is not watered down. As you might know, fat floats on top of milk. The difference in the types of milk is how much fat the milk processor adds back in and mixes up (homogenizes) after all of the fat is skimmed off the top of the milk. 1% milk is 100% milk, all the vitamins and minerals and half the fat of 2% milk.

Myth: I can manage lactose intolerance by drinking whole or 2% milk.

Fact: Lactose intolerance/maldigestion is caused by the incomplete digestion of lactose (milk sugar). All types of milk have the same amount of sugar. Changing the type of milk is not recommended to manage lactose intolerance[8]. Recommendations to manage symptoms of lactose intolerance include the following:

  • Consuming smaller portions of milk in a serving;
  • Consuming milk with a meal;
  • Choosing lactose-free 1% low-fat milk.

Vitamin DMyth: Only whole milk has Vitamin D.

Fact: The front of the whole milk carton is often labeled “Vitamin D milk”. But don’t let this labeling fool you: 1% low-fat milk has all the Vitamin D of whole milk, just with much less fat and calories. They could label all types of milk “Vitamin D milk” because   they all have the same amount of Vitamin D.

From the ONIE Project Team


  1. Aggarwal, A., P. Monsivals, and A. Drewnowski, Nutrient intakes linked to better health outcomes are associated with higher diet costs in the US. Plos ONE, 2012. 7(5): p. 1-10.
  2. Drewnowski, A., The nutrient rich foods index helps to identify healthy, affordable foods. American Journal of Clinical Nutrition, 2010. 91S: p. 1095S-1101S.
  3. Drewnowski, A. and S.E. Specter, Poverty and obesity: The role of engery density and energy costs. American Journal of Clinical Nutrition, 2004. 79: p. 6-16.
  4. Sebastian, R.S., et al., Fluid milk consumption in the United States: What we eat in America, NHANES 2005-2006, in Food Surveys Research Group Dietary Data Brief 2010.
  5. Huth, P.J., et al., Major food sources of calories, added sugars, and saturated fat and their contribution to essential nutrient intakes in the U.S. diet: data from the national health and nutrition examination survey (2003–2006). Nutrition Journal, 2013. 12(116): p. 1-10.
  6. Gidding, S.S., et al., Dietary recommendations for children and adolescents: A guide for practitioners. Pediatrics, 2006. 117(2): p. 544-559.
  7. Bailey, R.K., et al., Lactose intolerance and health disparities among African Americans and Hispanic Americans: An updated consensus statement. Journal of the National Medical Association, 2013. 105(2): p. 112-127.

Sodium is all the Buzz!

16 Sep macaroni-cheese (1)

Too much sodium is all the buzz at ONIE.  Salt is an important part of our diet but most Americans are consuming 3436 mg of sodium/salt every day, which is much more than the 2300 mg recommended daily amount.  Canned soups, boxed rice mixes, and macaroni and cheese all contain large amounts of sodium/salt. For example, some boxed rice mixes have almost half your daily value for sodium in 1 cup. Spanish rice mixes are a good example. Many of these mixes contain 1000 mg of sodium in 1 cup!  Similarly, frozen or refrigerated chicken nuggets average 500 mg of sodium in 3-4 nuggets.  Flavored nuggets or strips, such as BBQ or buffalo style, add an extra 80 mg of sodium.  Canned soups typically have 870 mg of sodium per ½ cup. There are reduced sodium varieties containing 470 mg per ½ cup but that is still a lot of salt. Another favorite, boxed macaroni and cheese, averages 800 mg of sodium per 1 cup.

At ONIE we promote healthier choices while not giving up the foods you love. By making your own version of  food that you love, you can reduce the sodium. For example, make your own Spanish rice by cooking brown rice and adding flavorings that you like. Chicken nuggets can be replaced with chicken fingers. ONIE has a chicken finger recipe that is certified to meet the 1 for 1 test, that is there is  no more than 1 mg of salt/sodium or less for each calorie. Today, we have two new recipes that are quick and easy and can replace the unhealthier versions purchased from the grocery store: tomato soup and macaroni and cheese.


Tomato Soup

Portions: 4          Serving size: 1 cuptomato soup


½ cup onion, chopped
½ tsp minced garlic
½ cup celery, chopped
¼ tsp red pepper flakes
2 Tbsp olive oil
4 cups no-salt-added tomatoes
½ cup water


  1. In a large saucepan, heat oil over medium. Add the onion, garlic, celery and pepper flakes and sauté until softened.
  2. Add the tomatoes and water to the saucepan; bring to a boil and then lower heat to simmer. Cook 20 minutes.
  3. Puree in a blender or food processor until smooth.

macaroni-cheese (1)

Stovetop Mac N Cheese

Portions: 4          Serving size: ½ cupmac n cheese label


½ lb elbow macaroni
2 Tbsp unsalted butter
2 eggs
¾ cup 1% low-fat milk
¼ tsp black pepper
¾ tsp dry mustard
1 cup shredded low-fat cheddar cheese


  1. In a large pot, cook pasta according to box instructions (do not add salt).
  2. Drain and rinse cooked pasta. Return pasta to pot.
  3. In a small mixing bowl, whisk together the eggs, milk, pepper and dry mustard. Stir into the pasta and add cheese.
  4. Over low heat, stir ingredients continuously for 3 minutes or until creamy.
  5. Serve.

From the ONIE Project

ONIE_logo_tagline small

The Salty Facts

10 Sep 006-Cheese-Pizza-Slice-Oct-


The CDC Finds Kids Are Consuming Too Much Salt!

As adults we are consuming too much sodium/salt but it appears that our children are too! The Center for Disease Control and Prevention just released findings that 90% of school-aged children are consuming 3,279 mg of sodium/salt every day. It is hard to believe that 9 out of 10 ten kids are consuming almost 70% more mg of sodium than calories and it is affecting their health (1,681 mg of sodium for every 1,000 calories consumed) . Children are increasingly being diagnosed with high blood pressure, which can lead to serious health problems when they are adults.

Just like we talked about last week, salt is being poured on for us by food manufacturers.  It is probably not you adding too much salt. Many of the foods that we eat like breads, lunch meat, pizza, chicken nuggets and boxed macaroni and cheese contain large amounts of hidden sodium.  It adds up and it is not healthy for us or our children.  Our kids needs us to be the salt checkers and make sure that the food served meets the 1 for 1 test  (Match sodium to calories by choosing foods with no more than 1 mg of sodium/salt for each calorie). The ONIE Project has some tips on how to choose the same foods we eat often but with less sodium.

Tip One: Choose whole wheat breadbread

The amount of sodium in loaf bread varies by brand and type.  However, one slice of white bread can have around 250 mg of sodium. This may not seem like much, but two slices of bread for a sandwich adds up to 500 mg of sodium or 21% of your daily value of sodium!  Instead of white bread, choose 100% whole wheat bread with around 150 mg of sodium or less per slice.  When choosing bread check for this label.

whole wheat labelwithcheckmark

Tip Two: Choose corn tortillascorn tootrillas labeled for resue

Just as bread, flour tortillas can have 250 mg of sodium per tortilla. Some wheat tortillas have slightly less sodium, but certain brands can have 500 mg of sodium in just one tortilla!  Try corn tortillas instead, which have around 10 mg of sodium per tortilla. Check the label for corn tortillas.

corn tortilla label with checkmark

Tip Three: Choose lean meatslunch meat

Lunch meats usually have too much sodium.Two thinly cut slices of lunch meat can have almost 600 mg of sodium! This is a tricky one. Some brands advertise lower sodium or natural but they may still be loaded with sodium. Until you find the brand and style that fits your needs, reading the nutrition label is a MUST (check out how to read a nutrition label). There are lean meats with around 200 mg of sodium in 2 slices.

Tip 4: Make your own pizzapizza

Frozen pizza  is a “go to” food for many busy families. However, most meat and vegetable varieties of frozen pizzas contain about 700 mg of sodium per slice, or 1/8 of the pizza. Cheese pizzas may seem like the better option, but they can have anywhere from 400-900 mg of sodium per slice. Pizza sold in restaurants is high in sodium as well, and original crust pizza with pepperoni or sausage often has 1000 mg of sodium or more per slice.

Making your own homemade pizza is healthier and fun!

It is easier than you would think.


matchHomemade Cheese Pizza

1 for 1 certified (Check the label, each slice has less than 1 mg of sodium/salt for each calorie)  

 Portions: 12        Serving Size: 1 slice



Non-stick cooking spraypizza label
1¼ tsp dry yeast
1 cup warm water
1 Tbsp olive oil
1 Tbsp sugar
2 cups all-purpose flour


3 ounces low-sodium tomato paste
¼ tsp garlic powder
2 Tbsp Italian seasoning
1 Tbsp olive oil
½ cup water


6 ounces shredded mozzarella cheese
¼ tsp crushed red pepper


  1. Preheat oven to 425°F.
  2. Add yeast to 1 cup warm water in small bowl. Stir until dissolved.
  3. Lightly spray a medium sized bowl with cooking spray.
  4. Add olive oil, sugar and flour to bowl and gradually stir in the yeast mixture until well mixed.
  5. Cover and set aside.
  6. In a small saucepan, combine tomato paste, ½ cup water, garlic powder, Italian seasoning and olive oil. Stir until well blended.
  7. Heat on medium heat until sauce mixture comes to a boil.
  8. Turn heat down to simmer. Cook 5 minutes.
  9. Lightly spray a large baking sheet with cooking spray.
  10. Place dough mixture on baking sheet and press down with fingers, spreading the dough into the desired shape (you choose how thick or thin you would like the crust).
  11. Spread sauce over dough evenly.
  12. Sprinkle cheese and red pepper over top.
  13. Place in oven and bake for 20 minutes (or until dough and cheese are golden brown).
  14. Serve.

From the ONIE Project Team

ONIE_logo_tagline small




References: CDC. Vital signs: Sodium Intake Among U.S. School-Aged Children – 2009-2010. MMWR 2014: 63, 1-9.

Chicken Fingers

3 Sep DSC_0110-Cropped_match



The featured recipe of the week is chicken fingers.  A family favorite but with a special twist. As indicated on the picture, it is 1 to 1 certified, which tells me that the salt/sodium in a single serving does not exceed the amount of calories per serving.   This is an easy rule of thumb to help me limit my salt/sodium intake to 2300 mg per day, the daily recommend amount.  One serving of these chicken fingers has only 292 mg of salt/sodium for each 322 calories. My family loves to eat chicken fingers and I have the benefit of knowing what this recipe is healthy. For the dipping sauce, I mixed together 1/2 cup of non-fat Greek yogurt, 1 garlic clove (minced), and 2 tsp of Louisiana hot sauce. YUM!  


Non-stick cooking spray
1 lb chicken breasts, boneless, skinless, sliced ½-inch thick
6 oz baked multigrain tortilla chips, crushed
¼ cup sunflower seed kernels, unsalted
1 tsp ground coriander
¼ cup olive oil mayonnaise
¼ cup 1% low-fat milk
1 tsp hot sauce
½ tsp of pepper

*Serves 6
Preparation:Chicken Fingers

  1. Preheat oven to 450° F. Cover a large baking sheet with foil & lightly coat with cooking spray. Set aside.
  2. In a large bowl, mix mayonnaise, milk, hot sauce & pepper. Add chicken to bowl, stir to coat.
  3. In a large plastic bag crush tortilla chips, sunflower seeds & coriander.
  4. Place sauce-coated chicken in crumb mixture. Close bag and shake to coat chicken with crumbs.
  5. Arrange chicken on baking sheet & mist tops with cooking spray. Bake 6 minutes, turn & bake for an additional 6 minutes. Chicken is done when it is crisp & no longer pink inside.

Printable version: Chicken Fingers

From the ONIE Project Team

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They are pouring the salt on for us!

27 Aug Match one for one for homeland

Match one for one for homeland

Salt Check

Salt, we all need some. Yet, we eat too much because they are pouring it on for us in much of the food that we buy!  Most ofHigh-salt-low-activity-bad-for-the-brain-MIALQBR-x-large us get too much sodium/salt.  The daily recommended amount is 2300 mg or less, but most Americans consume about 3436 mg each day. However, it isn’t us adding it on at the table or in the kitchen. That’s right, the food companies have added it for us. A lot of unneeded salt has been added to the foods that we often eat. Here are some perfect examples. A half of a cup of regular canned green beans at 40 calories a serving has 380 mg of sodium a serving, which is 16% of the daily recommended amount. Yet, a serving of no-salt-added canned green beans has the same amount of calories and only 10 mg of sodium. A half of cup of tomato pasta sauce has 780 mg of sodium, most of which is just added salt.  Frozen pizza can be a quick and inexpensive meal but 1 slice or 1/8 of pizza has 720 mg of sodium, 30% of the daily recommended amount. Plus, who eats just one slice of pizza?

Match one for one for homeland outline v1goodSo what can you do? The ONIE project developed a handy rule of thumb for us to use when grocery shopping called The Salt Check. This Salt check is simple and easy to use. First check the calories and then find the milligrams (mg) of sodium. Good items will have 1mg of sodium or less for 1 calorie. The item on the right is good because the label shows that each serving has 90 calories or 90 mgs of sodium, or 1 for 1! When selecting grocery items choose food items that meet the 1 for 1 salt check. Avoid food items that are bad or have more than 1 mg of sodium for 1 calorie. The label below is bad Match one for one for homeland v1 badbecause it has 270 mgs of sodium but only 90 calories.

If you spot a food item with too much salt, there are options for you to  lower your salt intake.  Often, you don’t have to give up anything. ONIE tips on reducing your sodium:

  1. Look for a low-sodium or no-salt-added options.
  2. Choose fresh or fresh frozen items without sauce.
  3. Drain and rinse canned items (reduces the salt by up to 41%).
  4. Eat less of foods that are high in added sodium like frozen pizza, instead make your own pizza.

To help you get started checking your salt, this week we are featuring a 1 for 1 certified recipe that you can try at home.


1 for 1 Fresh Summer Salsa

Servings: 1 cup – approximately 6 servings


½ cup reduced sodium black beans, drained & rinsed
½ cup no-salt-added sweet corn
1 (15 oz) can no-salt-added diced tomatoes
1 cup diced avocado
1 cup diced mango
1 jalapeno, diced
1 tsp chili powder
½ tsp crushed red pepper flakes
½ tsp garlic powder
1 tsp onion powder
¼ tsp dried oregano
1 tsp cumin
¼ cup fresh cilantro
1 Tbsp lime juice


Combine all ingredients into a medium bowl and enjoy with your favorite summer veggies or baked tortilla chips.

* Recipe provided courtesy of Alyson Dykstra, Homeland Grocery.

The ONIE Team

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