Wednesday, May 31, 2023

National Senior Health and Fitness Day - "Life is Better in Motion"


Celebrate the annual National Senior Health and Fitness Day. 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. 


Benefits of Getting Older

Global Aging

Shopping and nutrition tips
for senior citizens

from Elisa Zeid, MS, RD

Resource

Monday, May 29, 2023

Memorial Day 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.

USDA Joins Grill Sergeants For Safe BBQ Advice




Saturday, May 27, 2023

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 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


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 their favorite Burgers. It is extremely important to practice good food safety techniques.


US Dept of Agriculture experts are sharing advice
on food safety for barbecuing with
chefs from the US Army's "Grill Sergeants"

Friday, May 26, 2023

Cherry Dessert Day - Celebrate Cherries and the Health Benefits

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.


From Tree to Table


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. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web




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 heatstroke. Heatstroke 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 a car




Thursday, May 25, 2023

National Asparagus Month - Selection, Preparation, Recipes


Asparagus is a perennial garden plant belonging to the Lily family. It is harvested in the spring when it is 6 to 8 inches tall. The most common variety of asparagus is green in color. There are two other edible varieties available. White asparagus is grown underground to inhibit its development of chlorophyll content, therefore creating its distinctive white coloring. It is generally found canned, although you may find it fresh in some select markets, and it is generally more expensive than the green variety since its production is more labor-intensive. The other edible variety of asparagus is purple in color. It is smaller than the green or white variety (usually just 2 to 3 inches tall) and features a fruitier flavor. It also provides benefits from phytonutrients called anthocyanins that give it its purple color.

Nutrition Information
Low in calories, only 20 per 3.5 oz. serving
Contains no fat or cholesterol
Very low in sodium
A good source of potassium. (1)
A source of fiber (2 grams per 3.5 serving)
An excellent source of folic acid
A significant source of thiamin and vitamin B6


Selection
Asparagus stalks should be rounded, and neither fat nor twisted. Look for firm, thin stems with deep green or purplish closed tips. The cut ends should not be too woody, although a little woodiness at the base prevents the stalk from drying out. Once trimmed and cooked, asparagus loses about half its total weight. Use asparagus within a day or two after purchasing for the best flavor and texture. Store in the refrigerator with the ends wrapped in a damp paper towel.

Preparation and Cooking
Thin asparagus does not require peeling. Asparagus with thick stems should be peeled because the stems are usually tough and stringy. Remove the tough outer skin of the bottom portion of the stem (not the tips) with a vegetable peeler. Wash asparagus under cold water to remove any sand or soil residues. It is best to cook asparagus whole. If you want to cut asparagus into small pieces, it is best to cut them after they are cooked. Asparagus can be served hot or cold.

Serving Ideas
•  Add cold asparagus to your favorite salad.
•  Toss cooked pasta with asparagus, olive oil, and your favorite pasta spices. 
•  Chopped asparagus make a flavorful and colorful addition to omelets.
•  Sauté asparagus with garlic, mushrooms, and tofu or chicken for a complete meal.

Recipes
Asparagus Recipes & Tips from The Produce Lady


How To Make Perfectly Roasted Asparagus



EatingWell, Asparagus 

Food Network, Asparagus recipes

Wednesday, May 24, 2023

Brown Rice, Quinoa, Barley and Oats with Asparagus, Strawberries, Garbanzo Beans

May - Celebrating Asparagus and Strawberry Month


Brown Rice, Quinoa, Barley, Oats, and Garbanzo Beans
with Asparagus and Strawberries 

1 serving 

Ingredients 
1/2c Brown Rice, Quinoa, Barley, and Oats, prepared 
8 Asparagus Spears, steamed
2 Tbsp Garbanzo Beans, canned, drained and strained 

4 Strawberries, diced 


Directions
1. Prepare multi-grains as per manufacturer’s directions.
2. Lay asparagus down on the plate.
3. Combine grains, garbanzo beans, and strawberries; top asparagus.





Nutrition Information

Nutrient Analysis Services
Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrient information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com



Grilled Yucatan Shrimp

Yucatan Shrimp originates from the Gulf of Mexico's Florida coast. It resembles the flavors of the Yucatán Peninsula. The dish's unique blend of garlic and special spices makes this a light festive meal.



Serves 6

Ingredients:
2 tbsp Yucatan Rub
2 garlic cloves, minced
Juice of two limes
1/4 tsp Cayenne (optional)
Salt, to taste
1/4 cup extra virgin olive oil
2 lbs large shrimp, peeled and deveined

Directions:

1. Marinate the shrimp: in a large bowl, combine Yucatan Rub, garlic, lime juice, cayenne, and salt to taste. 
2. Whisk in the oil. Toss the shrimp in the mixture to coat.
3. Refrigerate for about 30 minutes.
4. Prepare the grill. Place the shrimp on six skewers and season with reserve marinade. 
5. Grill on high heat, basting frequently with the marinade, until the shrimp are just cooked, about 2 minutes per side.

Serve as an appetizer or as an entree with rice.


Nutrition Information

Yield: 6 skewers
Analysis per one skewer

Calories (kcal)            247
Protein (g)                  38
Carbohydrates (g)      1
Total Dietary Fiber (g) 0
Total Sugars (g)          0
Added Sugar (g)         0
Fat (g)                         9
Saturated Fat (g)        1
Cholesterol (mg)         306
Sodium (mg)               573


Sunday, May 21, 2023

International Day for Biological Diversity

International Day for Biological Diversity 
 2023 Theme 

"From Agreement to Action: Build Back Biodiversity"




The Secretariat of the Convention on Biological Diversity is pleased to announce the Biodiversity Day 2023 slogan: 

From Agreement to Action
- a theme that urges the world to protect biodiversity.


Although every Biodiversity Day carries with it its own special significance, this year’s global celebrations bring a renewed sense of hope.

Around the world, governments and people are showing what they are doing to Build Back Biodiversity.

Biodiversity remains the answer to several sustainable development challenges. From nature-based solutions to climate, health issues, food and water security, and sustainable livelihoods, biodiversity is the foundation upon which we can build back better.

“From individual species through entire ecosystems, biological diversity is vital for human health and well-being. The quality of the water we drink, the food we eat, and the air we breathe all depend on keeping the natural world in good health.”

- António Guterres, United Nations Secretary-General








Part of the International Day for Biological Diversity focuses on biodiversity as the foundation for our food and health and as a key catalyst for transforming food systems and improving human well-being. Join the conversation, take action, and be a catalyst for change! Below is a list of things that you can do to conserve and sustainably use biodiversity for your well-being:

*Reduce your meat consumption

*Eat and purchase seasonal foods

*Buy local foods

*Reduce your food waste

*Compost your food scraps

*Reduce food packaging by using reusable bags or reusing

  glass jars or containers

*Avoid single-use plastics like plastic straws, coffee cups, 
  plastic cutlery, take out containers or plastic water bottles

*Promote local and indigenous biodiversity for food and 
  nutrition


Resource
1. International Day for Biological Diversity - 2023 Theme










Classic Vanilla Pudding, Light

 Classic Vanilla Pudding, Light

Yields: 6 servings

Ingredients

⅓ cup white sugar
3 tablespoons cornstarch
¼ teaspoon salt
2 ½ cups milk
1 ½ teaspoons vanilla extract

Directions

  • In a saucepan, combine the sugar, cornstarch, and salt.
  • Add milk and cook over medium heat, stirring constantly until mixture thickens.
  • Add vanilla and continue to cook for 2 to 3 minutes.
  • Pour into individual molds; chill until firm and unmold.
Nutrition Information.

Calories 138; Fat 5.1g; Sat fat 2.7g; Protein 4.4g; Carbohydrate 19g; Cholesterol 85mg; Sodium 126mg; Calcium 132mg





Saturday, May 20, 2023

World Day for Cultural Diversity
Exploring Food Diversity

Today is a beautiful day to celebrate the many cultural foods that makeup American Cuisine. The diversity can be seen as we travel across the country. There are regional differences and the influences of immigrants from all over the world.


New England is known for seafood, particularly lobster and creamy clam chowder. The Southern states are known for collard greens (leafy greens), chicken and dumplings, black-eyed peas, and cornbread. Grits is a popular breakfast dish in the South. The Midwest has traditionally been a beef and grain-producing area, so meats, potatoes, and bread are foods found there. In the Pacific Northwest, fresh salmon is a specialty, and in the Southwest, the Mexican influence can be seen. California and Hawaii are both known for growing many different fruits, and Alaska is known for its fish and King Crab.

As a nation of immigrants, our foods have expanded to include worldwide cuisines, traditions, and religious influences. Many ethnic dishes are joining the American food culture and are seeing an incredible boost in familiarity, approval, and consumption.



Foods from All Over the World

Healthy Choices
Table of Cuisines (from Menu Solutions)

Cuisine
Healthier Choices
Limit
Delicatessen Selections
Extra-lean corned beef, pastrami, or roast beef, beef brisket, and turkey breast are best; whole wheat or multi-grain bread; chicken or tuna salad; chopped herring; chef salad; fresh fruit plate with cottage cheese; dry bagel; borscht or broth soup; tossed salad, sliced tomatoes, beet salad, or carrot raisin salad.
High-fat meats (regular corn beef, hot pastrami, beef bologna, hot dogs, knockwurst, liverwurst, and salami); potato salad; mayonnaise-based salads; combo sandwiches (Reuben); smoked fish (lox); creamy coleslaw; chopped liver; excess cream cheese and cheese spreads; sauerkraut (high in sodium).
Pizza Parlor Selections
You cannot go wrong by ordering extra toppings such as onions, peppers, mushrooms, tomato slices, broccoli, and spinach. Other possibilities include chicken, crab meat, or shrimp.  
Fat starts with the basic cheese, so avoid extra cheese and, in particular, mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, and prosciutto, as well as anchovies.
Sandwich Shop Selections
Both 100% whole wheat and pita bread are great choices. Good sandwich fillers are grilled chicken breast, ham, roast beef, and turkey breast. Instruct the server not to add butter, margarine, or mayonnaise to the bread and substitute with ketchup, mustard, or horseradish. Good salad choices include chef, garden, or Greek salads, but remember to ask for low-calorie dressings on the side and to omit egg or cheese. Broth-type soups are tasty, such as barley, beef, chicken, lentil, split pea, and vegetable noodles.
Avoid croissants, cheese, excess mayonnaise, egg, and creamy soups. Beware of "diet plates" with big burgers and scoops of cottage cheese, which have loads of saturated fat. Omit cheeseburgers, cheese sandwiches, or grilled cheese "melts" over chicken and seafood salads; and cold cuts. Combo sandwiches with meat and cheese and club sandwiches are best avoided due to the large portion size. Remember that salad combos such as tuna, chicken, and crab meat have lots of mayonnaise. Avoid creamy soups such as chowders or cream of "anything."
Submarine Shop Selections
Order the smaller size roll or pita bread. Turkey, smoked turkey, ham, and roast beef are acceptable. Ask the server to go light on the meats, omit the mayonnaise or oil, and generously load up on the shredded lettuce, onion, peppers, pickles, and sliced tomatoes. Choose salads as alternatives when available, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with Italian or pita bread. 
Omit meats such as bologna, Italian cold cuts, salami (hard or Genoa), and sausages. Stay away from cheeses and steak and cheese. Other items to omit include antipasto salads, fried eggplant, and chicken cutlets.
Chinese Selections
Order plain steamed rice; boiled, steamed, or stir-fried vegetables (ask for little oil to be used); moderate fish and shellfish; non-fried tofu; skinless poultry and egg roll (insides only).
Anything fried (rice or crispy noodles), or with sweet and sour sauce; egg dishes or soups; salty soups; avoid duck and limit beef, pork and picked foods; excess soy sauce; ask the chef to leave out MSG and cut down the use of commonly used corn starch, sugar, and salt.
Indian Selections
Order chutney (except mango); curry sauce (yogurt-based); fish (omit butter basting); yogurt with shredded vegetables; basmati rice. Biryani (vegetable dish); chapatti or papadum bread; tandoori chicken; lentil or mulligatawny soups
Creamy or high-salt soups; clarified butter (ghee); deep-fried meats; poori or paratha bread; fried samosa or pakora; ask to prepare dishes without excess salt and to omit coconut milk, if possible; omit garnishes with nuts or dried fruit.
Italian Selections
Order antipasto (no oil or excess meats); crusty bread (no oil or butter); broiled or grilled fish, seafood, chicken, and meats; garlic; plain or vegetable pasta; fresh unsalted mozzarella cheese; steamed leafy vegetables (kale and broccoli); salads; fresh tomatoes; zucchini; ices.
Garlic bread; stuffed pasta (ravioli and lasagna); fried eggplant; meatballs or sausage; sauces with butter, cream, oil, and wine base; pesto sauce; cheese-filled or parmesan style dishes; spumoni or tortoni ice cream. Beware of risotto rice; polenta; and high-fat, high-sodium prosciutto ham and pancetta; veal cutlets and Caesar salads.
Japanese Selections
Order rice; steamed fish; sushi; sashimi; miso soup; raw vegetables; tofu; sukiyaki (stir-fried); yakimono (broiled fish).
Tempura and other deep-fried food; excess peanut and teriyaki sauce; pickled foods; excess salt and sugar in sauces; excess salt in soy marinades and sauces.
Mediterranean (Middle East) Selections
Order couscous, bulgar, and pita bread; legumes such as chickpeas, fava beans, and lentils; hummus; grape leaves; yogurt.
Phyllo dough dishes for sweet desserts such as baklava; feta and kasseri cheese; excess anchovies and olives; high sodium foods; feta, olives, and sausage; appetizers in general, except salads; excess fat from butter, olive oil, omelets, and tahini.
Mexican Selections
Order soft-shell tacos; burritos; fajitas; salsa; chicken enchilada; black beans or Mexican rice; grilled fish or chicken; salads without chips or shells; moderate corn or flour tortilla, using minimal oil; ceviche (marinated fish); gazpacho; chile con carne soup, with no cheese. Acceptable items include shredded lettuce; spicy meats; diced tomatoes; salsa verde; picante or tomato sauce; use Mexican salads as appetizers, with salsa as the dressing.
Chips, nachos; super nachos; chili con queso; fried taco or tortilla shells; guacamole; sour cream; cheese; refried beans; beef and pork dishes; olives; items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas.
Thai Selections
Order steamed rice; broth-based soups (tom yum koang and pok taek); non-fried proteins, such as chicken, seafood, and tofu; vegetables; satay or steamed mussels; salads with light dressings, made with Thai spices.
Excess sodium; soy sauce and sugar; MSG; coconut milk; coconut oil; cream dishes, high milk, and sodium soups; many fried appetizers; curry or curry sauce; fried eggplant; cashew and peanut toppings.

Resources



Celebrate Quiche Lorraine Day with Mexican Quiche


Mexican Quiche

Ingredients
1 refrigerated pie crust
6 ounces cheddar cheese, shredded
1 (10-ounce) can tomatoes and green chilies, drained
1 (4 ounces) can diced green chilies, drained
2 ounces diced black olives (canned)
3 eggs
1 cup sour cream
1⁄2 teaspoon chili powder
1⁄2 teaspoon paprika
1⁄4 teaspoon cumin
1⁄8 teaspoon cayenne pepper
1⁄8 teaspoon garlic powder

Directions
1. Arrange the pie crust in a pie plate.
2. Sprinkle shredded cheddar evenly over the bottom of the crust.
3. Spread drained tomatoes/chilis and green chilis over cheese. Sprinkle olives over top.
4. Mix eggs, sour cream, chili powder, paprika, cumin, cayenne, and garlic powder until well mixed. Pour over mixture in pie crust.
5. Bake at 375 for 50 minutes, until firmly set. Allow to sit 5 minutes before serving.

Nutrition Information

Serving size: 1 slice (1/8 pie): 273 calories; 14 g fat (6 g sat); 3 g fiber; 26 g carbohydrates; 11 g protein; 113 mg cholesterol; 5 g sugars; 0 g added sugars; 120 mg calcium; 3 mg iron; 335 mg sodium




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