By Maggie Hensley, RD | Registered Dietitian

NOAH acknowledges with respect, that the physical locations of NOAH’S programs are within the ancestral homelands of Native American tribes that have sustained connections to its lands and waters, including the Akimel O’odham (Pima), Pee Posh (Maricopa), and Tohono O’odham peoples. Thousands of years ago they settled around the Gila River and built a complex maze-like network of canals. This made it possible for them to grow crops in the middle of the Sonoran Desert. The traditional crops they grew included: cotton, melons, tobacco, and fruit. But most important were “The Three Sisters” of corn, squash (pumpkin), and beans.

The Three Sisters

The Three Sisters were grown in an ingenious farming practice of planting all three on a small hill very close together. The corn stalks provide a ladder that the beans can grow upward on. The beans in turn give stability to the corn stalks during high winds. The leaves of the squash keep the soil cool and damp in the hot sun.  

Just like they grow better together, they are also better eaten together. For example, there are proteins that our bodies need, but we must get them from our food because our bodies don’t make these types of proteins. When the corn and beans are eaten together, they are a “complete” protein.

All three staples – corn, beans, and squash – also provide fiber. The fiber is great for heart health and blood sugar management. The three sisters also have good fats (especially pumpkin seeds), and a lot of vitamins and minerals!

The Bavi Bean

One bean, the bavi, or tepary bean, has been growing here for over 5,000 years. They are higher in protein and iron than kidney, navy, or pinto beans. They are one of the most heat tolerant beans in the world, which makes them ideal for growing in desert conditions.

The Akimel O’odham use tepary beans to make a dish called poshol. Poshol is a traditional soup that has beans, corn, wheat berries, and a variety of vegetables. Celebrate Native American Heritage month by enjoying some traditional poshol and learning about the Native cultures and history in our community. For more information on the Tribal communities in the greater Phoenix area please check out the Gila River Indian Community, the Tohono O’odham Nation, the Salt River Indian Community, and the Ak-Chin Indian Community. To learn more about Indigenous cultures throughout Arizona please see the Inter-Tribal Council of Arizona.

Traditional Poshol by Ramona Farms

Ramona Farms, a more than 4,000-acre farm in the Gila River Indian Community in Sacaton, AZ, began in the 1970s when Ramona and her husband Terry began farming the 10-acre allotment her parents had farmed. Their farm grew and with the support from the community, and Ramona’s father’s wishes for his daughter and the land, they slowly began farming the nearly extinct bavi beans. Today Ramona Farms bavi beans and other products are available to purchase at local stores throughout Arizona, through their online store, and in countless dishes as restaurants around the country.

Enjoy a delicious meal featuring two of The Three Sisters. The traditional Poshol recipe is equally delicious and nutritious, and it features Ramona Farms bavi beans.

To learn more about NOAH’s nutrition services, visit NOAHhelps.org/nutrition/services.

By Kahti Paydar | Registered Dietitian Nutritionist

The holiday season is around the corner and making it a healthy holiday isn’t as hard as you think! Check out these 10 tips from our Registered Dietitian Nutritionist Kahti.

Healthy Holiday Top 10 Tips

1. Be realistic. The holiday season isn’t the time to lose weight or start a new diet. Instead, the goal can be to maintain your weight. Balance party eating with other, healthier meals.  Eat small lower-calorie meals during the day so you can enjoy celebration foods without overeating.
2. Don’t go to the party hungry. Keep your meals normal and nutritious during the day. Make sure you aren’t really hungry when you go to a party.  Eat a small, low-fat snack like fruit or a bagel, or a protein-filled snack like chicken before you head out the door. This will help you avoid rushing to the food table when you arrive.
3. Meet and greet. Conversation is calorie-free. Get a beverage and settle into the festivities before eating. Try sparkling water with a lime twist rather than alcohol or high-calorie drinks.
4. Choose lower-calorie party foods. Have some raw vegetables with a small amount of dip. You can also offer to bring healthy food – like fruit and vegetables – to make sure everyone has something nutritious to enjoy.
5. Choose your drinks wisely. Remember that alcohol is packed with calories. A holiday-sized mixed drink can have 500+ calories. Choose light beer over mixed drinks or mix with soda water instead of a sugary option. And remember to drink plenty of water because alcohol dehydrates the body quickly.
6. Pace, don’t race. Pay attention to how quickly you eat and what you are eating and drinking. Savor the flavor by eating slowly and choosing your food carefully.
7. Watch portion sizes. When we are celebrating and having fun, we don’t always pay attention to what or how much we are eating. Try to eat a variety of foods. A good rule is to keep proteins to about the size of the palm of your hand.  Fill the other parts of the dish with as much salad or vegetables as you want.  Your starchy carbohydrates, like pasta, rice and potatoes should just take up 1/3 of the plate. Stay away from seconds!
8. Continue regular exercise. It can be harder during the holidays but make fitness and exercise a priority, but being active will not only keep extra calories away, it can also reduce the stress of social events and family gatherings.
9. Choose your indulgences. Don’t waste calories on something that’s just so-so. But when it comes to your favorite foods, dig in and enjoy.  Make every calorie count and enjoy the once-a-year pleasures.
10. Try the 80/20 approach.  About 80% of the time do the things that are healthy for you. The other 20% let go a little and enjoy a healthy amount of your favorites. Trying to be all healthy all the time can set you up for failure, so give yourself permission to enjoy! You’ll have fun and feel better at the start of the new year.

Keep your healthy habits throughout the holiday season by prioritizing nutritious foods: fruits, vegetables, whole grains, and lean proteins, and exercising and staying active. But that doesn’t mean you shouldn’t enjoy the fun and flavors of the season! If you need a little extra help or motivation, talk to a NOAH nutritionist.