Healthy Living Begins with Healthy Eating

Simple dietary changes can lower cholesterol, blood pressure and trigger weight loss.



Kris Etze cooks romantic repasts for couples, party menus for hosts and single-serving meals for folks on the go at Abra...Ca...Dinner!, a personal chef service in Lewes that focuses on healthy dining.

At home, she works her magic to cook vegetarian dishes and whole foods, an approach known as plant-strong eating.

“Basically, you eliminate animal products—poultry, meat, seafood and dairy—and eat fruits and vegetables, legumes and grains, nuts and seeds,” she says.

Once a week, Etze cooks beans and grains in bulk, portions them into smaller containers, then pops them in the freezer so they are at the ready. She teaches classes in plant-strong, low-fat cooking, including such techniques as sautéing with a splash of veggie broth in a non-stick fat instead of using oil. 

Etze also serves up generous portions of encouragement. Cathy Balsley, her friend and neighbor, became interested in plant-strong eating for health reasons. For years Balsley has taken medication to control her diabetes, blood pressure and cholesterol—“the whole package that comes with being overweight,” Balsley says.

But before she started a plant-strong regimen, she attended lectures on the topic at the Osher Lifelong Learning Institute at the University of Delaware’s campus in Lewes. Balsley also consulted her medical team.

“My cardiologist and diabetes educator were ecstatic,” she says.

For breakfast, she eats five-grain oatmeal and a banana. For lunch, she wraps greens and veggies in a tortilla. Throughout the day, she snacks on fruit. At dinner time, there are more veggies and grains.

Balsley and her partner, Margie Wuestner, combine beans and grains to make their own burgers in large batches.

“They keep in the refrigerator for at least a week,” Wuestner says. “Veggie burgers also freeze well.”

Etze says planning meals a week in advance and mastering a few no-fuss techniques are essential ingredients in sticking to a healthy diet.

“If you cook the spinach in the pasta water, it’s quick and easy, and you only use one pan,” she says.

In five months Balsley lost 35 pounds. Her blood pressure and cholesterol medications have been cut in half and her diabetes meds have been reduced by 75 percent.

“And I’m off two of my medications completely,” she says.

As for the chef, her numbers have improved, too. In one month, her cholesterol count dropped from 221 to 155. In less than three months, she lost 28 pounds.

“I want to lose more weight, but I’m not in a hurry,” she says. “Eating healthy isn’t going on a diet. It’s a lifestyle.”

 

Heart and Soil

If Peter Fontaine had his way, every kid in Delaware would have a garden, starting with two five-gallon buckets of dirt.

“Plant a tomato in one and basil in the other and you will always have something fresh and delicious to eat,” he says.

Fontaine, executive chef at Greenville Country Club, grows fruits and vegetables at home, as well as in the club’s pesticide-free kitchen garden. He also has taught classes in schools, encouraging kids to stay away from salty, sugary snacks and embrace healthy habits.

“Instead of sitting down in front of the TV with chips, try arugula,” he suggests. “It’s nice and peppery.”

When he was a boy with a yen for something crunchy, his mom handed him raw cauliflower. He grew up on a farm in central New Jersey where he realized that even a small, sunny patch can yield a bumper crop of produce. 

“One of my favorite smells as a kid was brushing up against a tomato plant,” he recalls.

In the garden at the club, Fontaine checks on the progress of red beets, purple kale and mustard greens. Figs are ripening on the tree. A few yards away, a frilly Blue Cochin hen, part of a small flock of free-range chickens, pecks at cracked corn.

Because members have expressed an interest in heart-healthy diets, Fontaine will serve much of the veggies he harvests with grains, such as quinoa and faro, and organic salmon or chicken. 

He also is a believer in the occasional high-calorie indulgence, balanced with low-fat, low-sodium options. He enjoys experimenting with new foods.

“I remember the first time I grilled an oyster mushroom,” he says. “It tasted just like steak.”

Fontaine exalts the humble radish, roasting three varieties—black, French breakfast and watermelon, or other seasonal varieties—for an earthy appetizer.

“Roasting adds great flavor and is very appealing visually,” he says. “Food just can’t be good for you. It has to taste great, too.”

 

You Are What You Eat

Wendy Flannery provides one-on-one nutritional counseling, making meal plans for people with diabetes, eating disorders and other issues.

Years ago, she created her own plan when she developed kidney problems. 

“I learned that I could make changes in my diet that would improve my kidney condition,” she says.

A registered dietitian and certified diabetes educator, Flannery is the founder of Contemporary Nutrition in Dover, where she works with consumers and companies to promote healthy eating. 

“I encourage the plate method, where half the plate at lunch and dinner is filled with non-starchy vegetables, a quarter of the plate is filled with lean meat or other proteins, and the other quarter of the plate is filled with whole grains or high-fiber starches,” she says. “For example: half a plate of steamed broccoli, a quarter plate of brown rice and a quarter plate of wild-caught seafood.”

She conducts tours at supermarkets, teaching shoppers how to interpret the fine print on labels. She goes into the workplace for lunch-and-learn sessions where employees learn to make healthy choices. She hosts cooking parties, showing homeowners and their guests how to prepare balanced meals. She leads pantry raids to purge cupboards of junk food.

“If it’s not in the house, you aren’t tempted to eat it,” she says. 

Lisa and Donnie Alexander, a Smyrna couple in their 40s, consulted Flannery because they wanted to shed the pounds they had gained over the past 10 years. 

“We had tried everything on the market to lose weight, but the only thing that got smaller was our wallet,”
Lisa says.

Because each spouse has different issues—Donnie needed to cut back on salt, and Lisa has gastrointestinal problems—Flannery came up with plans tailored to the individual. 

Donnie cut out flavored water and sodas, which contain lots of salt. He also switched to low-sodium sandwich meats. Instead of reaching for the salt shaker at the dinner table, he substitutes herbs. 

“For Lisa, she needed more fiber, water, healthy bacteria,” Flannery says. 

They discussed ways she could increase her water intake, such as keeping bottled water in the car. Flannery designed a menu that includes Greek yogurt, lots of fruits and veggies, legumes, whole grains, high fiber breads and bran cereals.

“My husband lost 42 pounds and I lost 16 pounds, and we feel great,” Lisa says. “There is no secret to weight loss. It’s all about eating the right things and life changes.”  

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January 2017

January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
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Telephone: 302-654-8638
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Sports Card & Collectible Show at Aetna Fire Hall on Jan. 22—sign up now! -Sports Cards McFarlane Figures Comic Books Non-Sports cards Wrestling Items Vintage Starting...

Cost: $2

Where:
Aetna Fire Hall
400 Ogletown Road
Newark, DE  19711
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Sponsor: A2Z Promotions
Telephone: 302-983-2636
Contact Name: Bob Harper
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The Rehoboth Beach Film Society announces the next play in the exciting series of National Theatre Live screenings. National Theatre Live is a groundbreaking project that presents the best of...

Cost: $18-$20

Where:
Cinema Art Theater
17701 Dartmouth Drive, #2
Lewes, DE  19958
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Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
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Belly Dance Classes with Zahra Beginner & intermediate classes open to teens and adults Sundays in January starting Jan 8th Beginner: 2:30-3:30 p.m. Intermediate: 1 - 2 p.m (must get...

Cost: $15-$42

Where:
Take the Lead Studio
320 Lantana Drive
Hockessin , DE  19711
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Sponsor: Take the Lead
Contact Name: Zahra
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The Resident Ensemble Players, Delaware’s professional acting company performing at the University of Delaware, presents The Bells by Theresa Rebeck. During the great Yukon gold rush of the...

Cost: $15 - $30

Where:
Thompson Theatre, Roselle Center for the Arts
110 Orchard Rd.
Newark, DE  19716
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Sponsor: Resident Ensemble Players
Telephone: (302) 831-2204
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Ah, typecasting—the baritone is always the bad guy! In Devils, Drunks & Dastardly Dudes, we’ll go on an operatic journey of men behaving badly. We’ll add a tenor to the mix, too… but we...

Cost: $29-$59

Where:
OperaDelaware Studio
4 South Poplar St.
Wilmington, DE  19801
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Sponsor: OperaDelaware
Telephone: 302-442-7809
Contact Name: Mary Wilcosky
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Come give curling a try! At this 2-hour intro-to-curling event we'll provide a basic lesson then coach you through a mini-game.  Whether you just want to cross #curling off your bucket list or...

Cost: $35

Where:
The Pond Ice Arena
101 John Campbell Rd
Newark, DE  19711
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Sponsor: Diamond State Curling Club
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January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

The Rehoboth Beach Film Society announces the next play in the exciting series of National Theatre Live screenings. National Theatre Live is a groundbreaking project that presents the best of...

Cost: $18-$20

Where:
Cinema Art Theater
17701 Dartmouth Drive, #2
Lewes, DE  19958
View map »


Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
Website »

More information

Notbybreadalone Ministries presents Feeding the Hungry Outreach. All are welcome to come and partake of food, fun and fellowship. Those who desire a better way of life through Jesus Christ are...

Cost: Free

Where:
2nd and 3rd Streets
Wilmington, DE  19801


Sponsor: Notbybreadalone Outreach Ministries
Telephone: 442-0440
Contact Name: Ministers Wayne and Stephanie Dumpson
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Guest speakers Patty Dailey-Lewis, executive director of the Beau Biden Foundation, and Delaware Family Court commissioner Loretta Young will discuss how participation in social media can too...

Cost: Free

Where:
Wilmington University - Dover
Building A Auditorium
3282 N DuPont Highway
Dover, DE  19901
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Sponsor: Wilmington University College of Social & Behavioral Sciences
Telephone: 302-295-1164
Contact Name: Dr. Johanna Bishop
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January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

Tuesdays and Thursdays from 9:30AM-12:00PM Fall session: Thursday, Dec 1st thru Thursday, December 15th Winter session: Tuesday, January 17th thru Thursday, March 30th   Drop in on Nature is...

Cost: see description

Where:
The Annex
501 Chandler Mill Rd
Kennett Square, PA  19348
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Sponsor: The Land Conservancy
Telephone: 610-347-0347 ext.104
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East Coast Garden Center Indoor Farmers Market Nov 8, 2016 - April 11, 2017  11 am- 2 pm 25 vendors Location:  East Coast Garden Center 30366 Cordrey Rd Millsboro, DE 19966 302-945-3489

Cost: frr

Where:
East Coast Garden Center
30366 Cordrey Rd
Millsboro, DE  19966
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Sponsor: East Coast Garden Center
Telephone: 302-945-3489
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East Coast Garden Center Indoor Farmer's Marke 25 vendors

Cost: Free

Where:
East Coast Garden Center
30366 Cordrey Rd
Millsboro, DE  19966
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Telephone: 302-945-3489
Website »

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The Rehoboth Beach Film Society announces the next play in the exciting series of National Theatre Live screenings. National Theatre Live is a groundbreaking project that presents the best of...

Cost: $18-$20

Where:
Cinema Art Theater
17701 Dartmouth Drive, #2
Lewes, DE  19958
View map »


Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
Website »

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A four-week series of ballroom dancing classes taught by teachers from the BlueBallroom. Tuesdays starting Jan. 10. Classes are $30 a lesson for Non-Members. Non-Member slots are limited. For...

Cost: $30

Where:
University and Whist Club
805 N Broom St
Wilmington, DE  19806
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January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

The Rehoboth Beach Film Society announces the next play in the exciting series of National Theatre Live screenings. National Theatre Live is a groundbreaking project that presents the best of...

Cost: $18-$20

Where:
Cinema Art Theater
17701 Dartmouth Drive, #2
Lewes, DE  19958
View map »


Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
Website »

More information

Show More...
Show Less...

January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

Tuesdays and Thursdays from 9:30AM-12:00PM Fall session: Thursday, Dec 1st thru Thursday, December 15th Winter session: Tuesday, January 17th thru Thursday, March 30th   Drop in on Nature is...

Cost: see description

Where:
The Annex
501 Chandler Mill Rd
Kennett Square, PA  19348
View map »


Sponsor: The Land Conservancy
Telephone: 610-347-0347 ext.104
Website »

More information

Thursdays from 4:00PM-5:30PM Fall session: December 1st, 8th and 15th Winter session: Starts January 19th, every other Thursday until March 30th This program is based entirely outdoors and is...

Cost: Cost: $30 for TLC members / $40 for non-members

Where:
Bucktoe Creek Preserve
432 Sharp Rd
Avondale, PA  19311
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Sponsor: The Land Conservancy
Telephone: 610-347-0347 ext.104
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MARC BROUSSARD In 2004, Marc Broussard, then a precocious 22-year-old singer/songwriter, released his major-label debut; he called it Carencro, after the Louisiana town where he was born and...

Cost: $22 SRO- $32 SEATED

Where:
World Cafe Live Wilmington
500 N Market St
Wilmington, DE  19801
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Telephone: 215-222-1400
Contact Name: MP Intern
Website »

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The Resident Ensemble Players, Delaware’s professional acting company performing at the University of Delaware, presents The Bells by Theresa Rebeck. During the great Yukon gold rush of the...

Cost: $15 - $30

Where:
Thompson Theatre, Roselle Center for the Arts
110 Orchard Rd.
Newark, DE  19716
View map »


Sponsor: Resident Ensemble Players
Telephone: (302) 831-2204
Website »

More information

Show More...
Show Less...

January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

Tutto Fresco has live entertainment every Friday night from 6:30–9:30 p.m. Call for details. http://tuttofrescode.com/

Where:
Tutto Fresco
514 Philadelphia Pike
Wilmington, DE  19809
View map »

More information

The Resident Ensemble Players, Delaware’s professional acting company performing at the University of Delaware, presents The Bells by Theresa Rebeck. During the great Yukon gold rush of the...

Cost: $15 - $30

Where:
Thompson Theatre, Roselle Center for the Arts
110 Orchard Rd.
Newark, DE  19716
View map »


Sponsor: Resident Ensemble Players
Telephone: (302) 831-2204
Website »

More information

Meeting every Friday, Bayhealth Kent General Hospital, 640 s. State Street, Dover, 7:30 pm., Private Dining Room #3 in the basement. For those who have, or think they may have a gambling problem....

Cost: 0.00

Where:
Bayhealth Kent General Hospital
640 S. State Street
Private Dining Room #3
Dover, DE  19901
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Telephone: 800-855-2CALLGA
Website »

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Cost: $12-$20

Where:
Wilmington Drama League
10 West Lea Blvd.
Wilmington, DE  19802
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Sponsor: Wilmington Drama League
Telephone: 302-764-3396
Contact Name: Kathy Buterbaugh
Website »

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January 3 - 28  “Winter Group Show” Rotating Group Show features a variety of art in different styles and media. Custom Framing & Gift Certificates are always available. Gallery Hours:...

Cost: free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

January 28 – Saturday – 1 to 4 p.m. Science Saturday – Truss Me, You Won’t Fall! Become an engineer for the day. Design a bridge to hold as much weight as possible....

Cost: Activities are included in regular admission and free for members.

Where:
Hagley Museum
201 Hagley Creek Road
Wilmington, DE  19807
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Sponsor: Hagley Museum
Telephone: (302) 65802400 x 238
Contact Name: Jessica Eisenbrey
Website »

More information

The Resident Ensemble Players, Delaware’s professional acting company performing at the University of Delaware, presents The Bells by Theresa Rebeck. During the great Yukon gold rush of the...

Cost: $15 - $30

Where:
Thompson Theatre, Roselle Center for the Arts
110 Orchard Rd.
Newark, DE  19716
View map »


Sponsor: Resident Ensemble Players
Telephone: (302) 831-2204
Website »

More information

GRILLED CHEESE AND CRAFT BEER TASTING We have taken two of the best things on earth and paired them together – Grilled Cheese and Craft Beer – and paired them together in unexpected and...

Cost: $40

Where:
World Cafe Live Wilmington
500 N Market St
Wilmington, DE  19801
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Telephone: 215-222-1400
Contact Name: MP Intern
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Saturday, January 28, 2017 at  7:30 pm at St. David’s Episcopal Church, 763 Valley Forge Rd, Wayne, PA 19087 Sunday, January 29, 2017 at 3 pm at Church of the Holy Trinity, Rittenhouse Square...

Cost: Tickets are $25 online, and $30 at the door. Student tickets $10 at the door.

Where:
Church of the Holy Trinity
1904 Walnut St.
Philadelphia, PA  19103
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Sponsor: Lyric Fest
Telephone: 215-438-1702
Contact Name: Jessica Nelson
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Fan favorite, Dick Smith, returns to the Dickinson Theatre Organ Society concert stage on Saturday, Jan. 28, 2017 for a show that is sure to bring the house down! Dick Smith has been a...

Cost: $15 Adults; $10 Students

Where:
John Dickinson High School Auditorium
1801 Milltown Road
Wilmington, DE  19808
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Sponsor: Dickinson Theatre Organ Society
Telephone: 302-995-2603
Contact Name: Bob Dilworth
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The Dickinson Theatre Organ Society presents Dick Smith. For tickets, click here: http://www.dtoskimball.org/events-tickets/ticket-information/ For further information, please call us at...

Where:
, DE

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The Resident Ensemble Players, Delaware’s professional acting company performing at the University of Delaware, presents The Bells by Theresa Rebeck. During the great Yukon gold rush of the...

Cost: $15 - $30

Where:
Thompson Theatre, Roselle Center for the Arts
110 Orchard Rd.
Newark, DE  19716
View map »


Sponsor: Resident Ensemble Players
Telephone: (302) 831-2204
Website »

More information

Cost: $12-$20

Where:
Wilmington Drama League
10 West Lea Blvd.
Wilmington, DE  19802
View map »


Sponsor: Wilmington Drama League
Telephone: 302-764-3396
Contact Name: Kathy Buterbaugh
Website »

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MOTHERSHIP Mothership is the area's premier Led Zeppelin Tribute show. Composed of seasoned, professional musicians Mario Padovani - vocals, keyboards, Frank Ginocchio - drums, Chris Julian -...

Cost: 15

Where:
World Cafe Live Wilmington
500 N Market St
Wilmington, DE  19801
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Telephone: 215-222-1400
Website »

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