Sunday, May 29, 2016

Food Photo: Red, White, and Blue Parfait



Ingredients

1/3 cup Blueberries
1/3 cup Fat free Vanilla Yogurt
1/3 cup Strawberries, sliced






Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.comwww.dietitians-online.com

Saturday, May 28, 2016

May 28, National Hamburger Day
Fast Foods, Varieties, Recipes and Safety

The Burger has many variations. The article looks at the nutrition information
of Fast Food Burgers, varieties, recipes and food safety.


The Fast Food Burger
Burger Love Handles is a song written by Don MacLeod about his personal battle with being overweight. The song focuses on the fast food burger as one of his difficulties in losing weight.


Many fast food items are high in Fat, Cholesterol, Saturated Fat and Sodium and are Risk Factors associated with Heart Disease. However, the informed customer can make healthier choices at fast food restaurants. Below is the nutrition information of some Fast Food Hamburgers. Calories range from 140 for a White Castle Slyder to 1061 calories for a Burger King Cheeseburger, Double Whopper.


Burger Variations
The variations of burgers are constantly changing and expanding to meet our personal preferences, cultural differences and/or nutritional needs.

A burger is not just a ground beef patty served on a bun with the numerous extras, such as tomatoes, lettuce, pickles, onions, jalapeno, cheese, ketchup, mayo, mustard, relish - the list is endless. Today, you can prepare or order a burger made from just about any food you can ground up and serve on a bun.

Some of the ground beef alternatives include:
Beans
Tofu
Seitan
Turkey
Chicken
Veal
Pork
Lamb
Bison
Deer
Seafood

In addition, to the variations listed above, there are numerous variations based on the percent of fat in ground beef and ground poultry.



Recipes using Alternatives to Ground Beef
Click the recipe title to obtain a copy of the recipe.

Black Bean Burgers. courtesy Sandra Lee from Sandra's Money Saving Meals. This recipe is 302 Calories and 5 g Fat
Boca Burger, Meatless California Burger by Boca Burger.
Calories 250 and 7 grams Fat.

Stuffed Turkey Burgers, Ellie Krieger, Show: Food Network Specials Episode. Calories 286 and 10 grams Fat.

Food Safety
Memorial Day is quickly approaching and many Americans will be using the Barbecue to prepare there favorite Burgers. It is extremely important to practice good food safety techniques.


Safe Summer Grilling Advice from the Department of Agriculture
Food safety officials and partners have some tips for a successful barbecue season.


The USDA Meat and Poultry Hotline
can help answer your questions about the safe storage, handling
and preparation of meat, poultry, and egg products.


Memorial Day Weekend Traditions and Safety

Memorial Day Weekend Food Safety







Memorial Day, originally called Decoration Day, is a day of remembrance for those who have died in our nation's service.  Many Americans observe Memorial Day by visiting cemeteries and memorials of soldiers who lost their lives protecting our freedoms.  On Memorial Day the flag is raised briskly to the top of the staff and then solemnly lowered to the half-staff position, where it remains until noon. It is then raised to full-staff for the remainder of the day. At 3 p.m. local time, a national moment of remembrance takes place.

Memorial Day often marks the start of the summer vacation season. Families gather together for a long weekend marked by barbecuing, fireworks and trips to the beach. This is an important time to remember food safety practices.

The History of Memorial Day


Safe Summer Grilling Advice 
from the Department of Agriculture


Food Safety Advice for
Beach and Boat Outings

Friday, May 27, 2016

May 27, 2016 Heat Safety Awareness Day


Heat Safety Awareness Day
Resources.
1. National Weather Service
2. Academy of Nutrition and Dietetics, Hydrate Right

Heat is one of the leading weather-related killers in the United States, resulting in hundreds of fatalities each year. Heat-related illnesses may occur when the body’s temperature rises too quickly to cool itself properly, or when too much fluid or salt is lost through dehydration, excessive urination or sweating.

Heat-related illnesses can range from cramps to heat exhaustion to heat stroke. Heat stroke can result in death and requires immediate medical attention.

At Risk

Factors or conditions making some individuals more susceptible to heat-related illnesses include older adults, young children, physically disabled, excessive body weight, fever, heart disease, mental illness, poor circulation, prescription medication, alcohol use, and sunburn.


Stay Hydrated

Drink plenty of water, non-alcoholic and decaffeinated fluids. Our body needs water to keep cool. Persons who are on fluid restrictive diets or have a problem with fluid retention should consult a physician before increasing their consumption of fluids. Limit caffeinated beverages and do not drink alcoholic beverages. 

Staying hydrated is important, especially when the temperature rises or during increased physical activity. Try these easy ways to increase your fluid intake:

1. Carry a reusable water bottle. Keep it full.
2. Add flavor to your water, such as slices of lemon, lime, cucumber or strawberries. Herbal ice teas can be a great way to increase fluids.
3. Eat fruit or popsicles. You can get fluids from the foods you eat. Watermelon and cantaloupe have high water content. A 100% fruit juice pop provides fluids and is refreshing on a hot day.
4. Plan ahead. If you are going to be outside at a picnic or ball game, make sure to pack plenty of fluids.

Never Leave Children, Disabled Individuals
or Pets in Parked Vehicles

Each year children and pets left in parked cars die from hyperthermia. Hyperthermia is an acute condition occurring when the body absorbs more heat than it can handle. Studies have shown temperatures inside a parked vehicle can rapidly rise to a dangerous level for children, pets and even adults. Leaving the windows slightly open does not significantly decrease the heating rate. The effects can be more severe on children because their bodies warm at a faster rate than adults.

 

PBSO demonstrates dangers of heat inside car



Thursday, May 26, 2016

May 26, Cherry Dessert Day - Health Benefits of Cherries

About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.




Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.

How to Store
Refrigerate cherries for up to 10 days.

Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; good source of vitamin C; good source of potassium.


Health Benefits

Cancer
Sweet cherries have several cancer-preventive components including fiber, vitamin C, carotenoids and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which appear to act as an antioxidant and may reduce cancer risk.


Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins as well as other pigments in perhaps smaller concentrations that together provide synergistic effects thought to be protective to heart and related vascular tissue

Diabetes
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may be the result of glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.


Potassium
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg potassium for every cup of fresh cherries consumed. Adequate potassium intake has shown to reduce the risk for hypertension and stroke.

Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant which may play a beneficial role in reducing the risk of cardiovascular disease, hypertension and cancer.

Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.

Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.

Gout
Cherries may help reduce the swelling, inflammation and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.


Recipes

1. EatingWell, Healthy Cherry Recipes
2. Health, 20 Cherry Recipes for Dessert, Dinner, and More
3. Better Homes and Gardens, Healthy Cherry Recipes
4. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web

Resources
1. National Cherry Growers & Industries Foundation, Health Benefits of Cherries
2. Fruits & Veggies - More Matters, Cherries & Heart Health


Wednesday, May 25, 2016

May 25, National Senior Health and Fitness Day - “Improve Your Health for a Better Self!”


Celebrate the 23rd annual National Senior Health and Fitness Day. 100,000 older adults will participate in activities at more than 1,000 locations throughout the U.S. The goal is to help keep older Americans healthy and fit. National Senior Health and Fitness Day is the nation's largest annual health promotion event for older adults. 
The 2016 Theme, “Improve Your Health for a Better Self!”

Benefits of Getting Older

Global Aging

The Mature Fitness Awards are designed to encourage and recognize regular physical activity among adults age 50, 60, 70, and over. The program offers 25 activities with something for everyone, from beginning exercisers to long-time fitness enthusiasts. Many activities are appropriate (or can be adapted) for disabled participants. When selecting an activity, find one that you enjoy and that fits into your daily or weekly routine so you will be likely to stick with it.

Shopping and nutrition tips
for senior citizens

from Elisa Zeid, MS, RD

Resources and References

Monday, May 23, 2016

May, National Vinegar Month - Uses and Recipes


Vinegar has been around for more than 10,000 years. The Babylonians used it as a preservative and as a condiment and it was they who began flavoring it with herbs. Romans used it as a beverage. Hippocrates proclaimed its medicinal qualities and, indeed, it was probably one of our earliest remedies. The Bible references show how it was used for its soothing and healing properties. As recently as World War I, vinegar was being used to treat wounds. And today, it is being researched as a means to lower the glycemic index of foods and decrease the appetite.

Vinegar is defined as an acidic liquid produced from the fermentation of ethanol in a process that yields acetic acid (ethanoic acid). It also may come in a diluted form. The acetic acid concentration usually ranges from 4% to 8% by volume for table vinegar and up to 18% for pickling. 



Vinegar, as defined by the FDA
CPG Sec. 525.825 Vinegar, Definitions

No standards of identity for vinegar have been established under the Federal Food, Drug, and Cosmetic Act, however FDA has established "Compliance Policy Guides" that the Agency follows regarding labeling of vinegars, such as cider, wine, malt, sugar, spirit and vinegar blends. In other countries, they have regional standards for vinegar produced or sold in that part of the world.

POLICY:
Historically, definitions have been developed for different types or combinations of vinegars. The United States FDA requires that any product called "vinegar" contain at least 4% acidity. This requirement ensures the minimum strength of vinegar sold at the retail level.

FDA considers the following to be satisfactory guidelines for the labeling of vinegars: Natural vinegars as they come from the generators normally contain in excess of 4 grams of acetic acid per 100 mL. When vinegar is diluted with water, the label must bear a statement such as diluted with water to _______ percent acid strength", with the blank filled with the actual percent of acetic acid - in no case should it be less than 4 percent. Each of the varieties of vinegar listed below should contain 4 grams of acetic acid per 100 mL.

VINEGARS:

VINEGAR, CIDER VINEGAR, APPLE VINEGAR. The product made by the alcoholic and subsequent acetous fermentations of the juice of apples.

WINE VINEGAR, GRAPE VINEGAR. The product made by the alcoholic and subsequent acetous fermentations of the juice of grapes.

MALT VINEGAR. The product made by the alcoholic and subsequent acetous fermentations, without distillation, of an infusion of barley malt or cereals whose starch has been converted by malt.

SUGAR VINEGAR. The product made by the alcoholic and subsequent acetous fermentations of sugar sirup, molasses, or refiner's sirup.

GLUCOSE VINEGAR. The product made by the alcoholic and subsequent acetous fermentations of a solution of glucose. It is dextrorotatory.

SPIRIT VINEGAR, DISTILLED VINEGAR, GRAIN VINEGAR. The product made by the acetous fermentation of dilute distilled alcohol.

VINEGAR, MADE FROM A MIXTURE OF SPIRIT VINEGAR AND CIDER VINEGAR. The product should be labeled as a blend of the products with the product names in order of predominance. This labeling is applicable to a similar product made by acetous fermentation of a mixture of alcohol and cider stock.

VINEGAR MADE FROM DRIED APPLES, APPLE CORES OR APPLE PEELS. Vinegar made from dried apples, apple cores or apple peels should be labeled as "vinegar made from ______," where the blank is filled in with the name of the apple product(s) used as the source of fermented material.

Cooking with Balsamic Vinegar

Some of the uses found on the Internet are listed below. Many have not been tested or researched, which makes recommendations difficult.

How Does Apple Cider Vinegar Work?

Food Preparation

 1. Soak fish in vinegar and water before cooking it. It will be sweeter, more tender and hold its shape better. When boiling or poaching fish, a tablespoon of vinegar added to the water will keep it from crumbling so easily.

 2. Use vinegar in pickling, vinaigrettes, marinades and as an ingredient in sauces such as mustard, ketchup and mayonnaise.  

 3. When boiling an egg and it's cracked, a little vinegar in the water will keep the white from running out. (Forget this one. If the egg is cracked, throw it out.)

 4. A teaspoon of white distilled or cider vinegar added to the water in which you boil potatoes will keep them nice and white. You can keep peeled potatoes from turning dark by covering them with water and adding 2 teaspoons of vinegar. 

 5. Freshen up slightly wilted vegetables by soaking them in cold water and vinegar. 

 6. Fruits and vegetables. Add 2 tablespoons white distilled vinegar to 1 pint water and use to wash fresh fruits and vegetables, then rinse thoroughly. This is supposed to help kill bacteria on fruits and vegetables. 

 7. Flavor Enhancer. Add your favorite specialty vinegar to soup, gravy or sauce to add flavor.

 8. Use as a meat tenderizer for tough meat or game.

 9. Simmer a small pot of vinegar and water solution to get rid of unwanted cooking smells.

10. Rice will be fluffier and less sticky if you add a teaspoon of white distilled vinegar to the boiling water before adding the rice.

11. Remove fruit stains from your hands by cleaning them with vinegar.

12. Remove heavy stale smells from lunch boxes by dampening a piece of fresh bread with white distilled vinegar and leaving it in the lunch box overnight.


Cleaning

 1. White vinegar is often used as a household cleaning product. The acidity is said to dissolve mineral deposits from glass, coffee makers and other smooth surfaces. Dilution with water is recommended for safety and to avoid damaging the surfaces being cleaned.

 2. Vinegar can be used for polishing brass or bronze.

 3. Vinegar has been marketed as a green solution for some household cleaning problems, such as an eco-friendly urine cleaner for pets and as a weed killer.

Medical

 1. Experts advise against using vinegar preparations for treating wounds. 

 2. Acetic acid solutions were ineffective at inhibiting the growth of Escherichia coli, group D Enterococcus, or Bacteroides fragilis bacteria, and only slightly effective at inhibiting the growth of Staphylococcus aureus and Pseudomonas aeruginosa bacteria.

 3. Experts caution against using vinegar as a household disinfectant against human pathogens because chemical disinfectants are more effective. 

 4. Undiluted vinegar may be used effectively for cleaning dentures, unlike bleach solutions, vinegar residues left on dentures were not associated with mucosal damage.

 5. Vinegar is commonly recommended for treating nail fungus, head lice, and warts, however scientific support for these treatment strategies are lacking.

 6. Vinegar may reduce hunger by reducing the meal-time glycemic load. 

 7. The use of vinegar in controlling blood sugar as an adjunct therapy for individuals with diabetes or prediabetes has yet to be determined.


Additional uses and tips can be found at the Vinegar Institute.


Fat Free Vinaigrette Recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.   

Oriental Vinaigrette, Yield: 1 cup; Serving Size: Unlimited
1 clove garlic, cut in several pieces
1 cup rice vinegar (unseasoned)
1 tsp low sodium soy sauce
1 slice fresh ginger, cut in several pieces
Combine all ingredients, stirring well to combine. Let stand for 45 minutes. Strain dressing. Discard ginger and garlic (or use in food preparation at a later time).


Balsamic Vinaigrette Dressing, Yield: 1 cup; Serving Size: Unlimited
3/4 cup water
1/4 cup balsamic vinegar
2 teaspoons capers
2 teaspoons Dijon mustard
1½ teaspoons dried basil
1 tablespoon fresh parsley, chopped
Combine the ingredients. Adjust vinegar to taste. Store in a covered container in the refrigerator.


Chili-Cilantro Vinaigrette Dressing, Yield: ¾ cup; Serving Size: Unlimited
1 small green chili, diced
¼ cup chopped fresh cilantro
¼ cup water
¼ cup fresh lime juice
1 clove garlic
pinch, artificial sweetener
freshly ground pepper to taste
Place all of the ingredients in a food processor or blender. Blend until smooth.


Citrus Herb Vinaigrette Dressing, Yield: 1½ cup; Serving Size: Unlimited
½ medium-sized red bell pepper,
2 medium tomatoes, diced
½ cup loosely packed fresh basil leaves, chopped
2 cloves garlic, minced
½ cup fresh orange juice
½ cup loosely packed fresh parsley
¼ cup raspberry vinegar
1 Tablespoon dry mustard
2 teaspoons fresh thyme leaves
2 teaspoons fresh tarragon
2 teaspoons fresh oregano
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1½ cups


Indian Vinaigrette Dressing, Yield: ¼ cup; Serving Size: Unlimited
¼ cup orange juice
¼ teaspoon ground coriander
¼ teaspoon chopped cilantro
½ teaspoon prepared hot mustard
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes.


Orange and Lemon Vinaigrette, Yield: 1 cup; Serving Size: Unlimited
½ cup wine vinegar
4 Tablespoons lemon juice
4 Tablespoons orange juice
grated rind of 1 lemon
½ teaspoon French mustard
pinch garlic
ground black pepper to taste
Place all ingredients in a bowl, and mix thoroughly. Keep in the fridge and use within 2 days.


Orange Thai Vinaigrette Dressing, Yield: ½ cup; Serving Size: Unlimited
5 Tablespoon orange juice
1 teaspoon minced ginger
1 teaspoon minced garlic
1 Tablespoon low sodium soy sauce
¼ cup rice vinegar
pinch of cayenne
Whisk together all ingredients with a fork.


Parsley-Tomato Vinaigrette Dressing, Yield: ¾ cup; Serving Size: Unlimited
¼ cup tomato juice (low sodium)
Pinch of cayenne pepper
¼ cup red wine vinegar
½ teaspoon oregano, fresh
1 Tablespoon onion, minced
½ teaspoon black pepper
¼ cup parsley, chopped fresh
½ cup tomatoes, chopped, fresh
1 garlic clove, minced
Place all ingredients in a blender or food processor. Process until smooth.


Red Pepper Vinaigrette, Yield: ½ cup; Serving Size: Unlimited
¼ cup apple juice
¼ cup cider vinegar
2 tablespoons white onion
1 cloves garlic, pressed
Pinches of rosemary and thyme
½ teaspoon dried whole oregano
½ teaspoon dry mustard powder
½ teaspoon paprika
½ of a roasted red bell pepper
Mix in a blender. Blend thoroughly and chill overnight.


Tomato Vinaigrette, Yield: ½ cup; Serving Size: Unlimited
½ cup tomato, chopped
2 Tablespoons white wine vinegar
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon Dijon mustard
Mix in a blender. Blend thoroughly and chill overnight. Lasts about 2 days. Serve on salads.

Dietitian Blog List