Astria Health | Valley Health | Issue 1, 2018

6 ASTRIA HEALTH Are you an emotional eater? Give these tips a try Have you ever plowed through half a bag of potato chips after a bad day at work, mindlessly munching long after you were full? That’s a classic example of emotional eating. Eating to soothe negative feelings—such as stress, anger or sadness—often leads to overeating, which can lead to unhealthy weight gain. If emotional eating is a problem for you, these tips may help: 1 Think about why you’re eating. Ask yourself, “Am I really hungry? Or am I upset?” Identifying your eating triggers is the first step. 2 Find new ways to cope with stress that don’t involve food. For instance, if you find yourself poking around the fridge and you’re not really hungry: •  Take a short walk. •  Work on a hobby. •  Phone a close friend. Butternut squash enchiladas with salsa Makes 7 servings. 3 Give yourself a well-deserved boost. Writing in a journal may help you understand your strengths—and what makes you great! The better you feel about yourself, the easier it is to manage feelings without food. 4 Stock your kitchen right. Keep healthy snacks on hand so that you’re less likely to reach for com- fort foods when you’re stressed. 5 If your eating feels out of control, tell your doctor. It could be a sign of an eating disorder. Source: U.S. National Library of Medicine Nutrition information Serving size: 1 enchilada. Amount per serving: 260 calories, 6g total fat (1g saturated fat), 38g carbohydrates, 12g protein, 6g dietary fiber, 460mg sodium. Source: American Institute for Cancer Research Directions •  Place squash in medium saucepan. Add water. Cover pot tightly and place over medium-high heat. •  Cook until squash is tender but not mushy, 12 to 15 minutes, depending on size of cubes. •  Drain squash and set aside. •  While squash is cooking, in large skillet, heat oil over medium-high heat. •  Add onion and sauté until soft and translucent, about 4 to 5 minutes, stirring occasionally. •  Add beans and partially mash with fork. •  Mix in squash, cumin and cinnamon. Add salt and pepper, if desired. •  Remove from heat and set aside. •  Preheat oven to 350 degrees. •  In 9-by-13-inch baking dish, lightly coat interior with cooking spray and set aside. •  Coat tortilla on both sides with cooking spray. Lay on plate. •  Spoon 1/2 cup filling on tortilla and top with 11/2 tablespoons cheese. •  Roll up filled tortilla and set at one end of baking dish. Repeat, placing filled tortillas side by side, filling baking dish tightly. •  Pour salsa over assembled enchiladas. •  Sprinkle remaining cheese (about 1/4 cup) over sauce. Cover pan with foil. •  Bake enchiladas about 25 to 30 minutes, until heated through. •  Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired. Ingredients 1 package (16 ounces) frozen, diced, peeled butternut squash or 2 cups fresh squash, seeded, peeled and diced 1 cup water 1 tablespoon olive oil 1/2 sweet onion, finely chopped 1 can (15.5 ounces) no-added-salt black beans 1 teaspoon ground cumin 3/4 teaspoon ground cinnamon Salt and ground black pepper, to taste Canola oil spray 7 large whole-wheat tortillas (about 7 inches) 1 cup grated cheddar cheese, divided 1 cup tomato salsa 1/4 cup chopped fresh cilantro leaves, for garnish (optional)