June 18, International Sushi Day Sushi Safety

Sushi is rich in omega-3s and healthy fatty acids. There are several different types of sushi: 

Nigiri Sushi. Mounds of sticky rice are wrapped or layered with seafood and other ingredients.

Maki Sushi. Sticky rice and other ingredients are rolled into a cylinder using thin sheets of dried seaweed.

Sashimi. Sliced raw fish, served with a variety of condiments.

Condiments for Sushi
Soy sauce. Many people blend some of the wasabi with soy sauce to make a tasty dipping sauce for their sushi.

Wasabi. Japanese horseradish and it's HOT; comes as a powder that you make into a thick, bright green paste by adding liquid.

Pickled Ginger. Used to help cleanse the palate and offer relief from the hot wasabi.

Sushi Safety

How safe is the raw fish in sushi? 

Commercial freezing for at least 72 hours at 4 degrees Fahrenheit kills the parasitic worms and their larvae. Note home freezers usually cannot reach temperatures this low. 

Precautions:

• Order sushi from reputable restaurants where the restaurant and fish provider follow food safety standards.
• Eating fish cooked completely is always the safest.
• The FDA recommends pregnant or individuals with compromised immune systems (young children, the elderly, and persons with chronic illness) should not risk eating raw fish.
• Never make your own sushi with raw fish unless you can freeze the fish for more than 72 hours at 4 degrees Fahrenheit. Instead, use cooked fish or vegetables.
• Proper handling and preparation are crucial to ensure the safety of sushi made with raw fish.
• After purchasing raw seafood, fish, and sushi rice; refrigerate immediately below 41ºF until ready to serve.
• Preparing rice with vinegar lowers the pH and helps slow the bacterial growth rate.
• Once sushi rolls and sashimi are prepared, refrigerate immediately until serving.
• Cross-contamination is a concern since sushi is made with raw and cooked fish. To prevent cross-contamination, raw and cooked fish must be physically separated during preparation. Use different utensils, cutting boards, and surfaces.

International Picnic Day. Your Guide to the Perfect Picnic

June 18 is International Picnic Day, an informal food holiday. On this day, food is brought from home or a market and eaten outdoors. 

The origin of picnic day dates back to medieval times. After a successful hunt, people would gather outside for a picnic. International Picnic Day was possibly developed and promoted to bring families together for outside activities, family reunions, exercise, relaxation, and an appreciation of nature.

Traditional foods served on International Picnic Day include salads, sandwiches, beverages, and desserts. If a grill is available, include cooked meats, fish, poultry, and vegetables. 

Picnic Food Safety

Before setting out your picnic feast, ensure your hands and surfaces are clean.

Place cold food in a cooler with ice or frozen gel packs. Cold food should be stored at 40°F or below to prevent bacterial growth. Meat, poultry, and seafood should be packed while frozen to stay colder longer.

Pack beverages in one cooler and perishable foods in another. This will prevent the perishable foods from being exposed to warm outdoor temperatures.

Limit the times the cooler is opened to keep the contents cold longer.

Be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared and cooked foods or foods that will be eaten raw, such as fruits and vegetables.

Rinse fresh fruits and vegetables under tap water before packing them in the cooler.

Picnic Recipes.
1. Top Picnic Recipes. Good Foods.
2. Perfectly Portable Picnic Recipes, Food Network.
3. Best Picnic Recipes That Are Easy to Make and Take with You, Country Living.
4. Picnic Recipes, Allrecipes

For more food safety tips, visit 

http://www.fightbac.org

Get Kids to Eat Veggies: Fun and Tasty Ideas

Get Kids to Eat Veggies: Fun and Tasty Ideas

for Eat Your Vegetables Day and 
June, Fresh Fruits and Vegetables Month

 Eat Your Vegetable Day

Key Consumer Message:

Dietary Recommendations 

for Americans, 2020 - 2025 

Fruits and Vegetables 

There are three reasons to eat the recommended amounts of fruits and vegetables.

1. Most vegetables and fruits contribute a wide variety of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. 

2. Consuming fruits and vegetables is associated with a reduced risk of many chronic diseases, including cardiovascular disease and certain types of cancer.

3. Most fruits and vegetables are cholesterol-free and low in calories and fat. Eating more will help maintain a healthy weight.

From MyPlate.gov
What Foods Are in the Fruit and Vegetable Groups?

Fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit, can be considered as 1 cup from the Fruit Group. The following link lists specific fruits and amounts that count as one cup of fruit (or in some cases, equivalents
for ½ cup are noted.) 

Vegetables. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried and dehydrated, and may be whole, cut up, or mashed.  Vegetables are organized into 5 subgroups, based on their nutrient content. Dark-green vegetables; Red and orange vegetables; Beans and peas (legumes); Starchy vegetables; and Others. 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted). 

How many fruits and vegetables 

are needed daily?

Safety with Fruits and Vegetables

* Rinse and wash fruits and vegetables before preparing or eating them. Under clean, running water, rub fruits and vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing, and storing.

Teaching Kids to Eat Their
Fruits and Vegetables


Healthy Kids PSA: Color of Life

Bring color to your life, and your plate,
with nutritious, delicious vegetables.

Resources

2020-2025 Dietary Guidelines for Americans

Fruits and Veggies, More Matters

MyPlate.gov

Happy Father’s Day. “Health is the greatest gift, happiness the greatest wealth

Happy Father's Day

Men's Health Month

CHICAGO – Gentlemen, do you think your nutritional needs remain the same throughout your entire adult life? Every decade has its own unique health concerns, ranging from weight gain to heart disease, which alter the types and amounts of food you need to consume during each life stage. The Academy of Nutrition and Dietetics encourages men to take time during Men’s Health Month to develop a healthful eating plan that is most appropriate and beneficial for their age.

“Each life stage has its own nutritional requirements to keep your body running in peak form,” says registered dietitian nutritionist and Academy Spokesperson Jim White. “Eating right at every age will help you sail through the decades feeling great.”

The Academy and its expert registered dietitian nutritionists offer tips to help men understand which foods will help boost their health at every decade of life.

20s: High Energy
“A higher metabolism and an active lifestyle can help younger men maintain a better weight, even if their diet isn’t stellar,” White says. “Eating foods like nuts, seeds, and dried fruit instead of snacks like chips, soda, and candy can satisfy your hunger and give a nutrient boost at the same time.”

Active guys need to be sure they're getting enough protein. Choose a variety of foods like seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. “Heart-healthy fatty fish like salmon, tuna, and mackerel can reduce the risk of developing heart disease, too,” White says.

30s: Weight Doesn't Wait
“While your appetite may stay the same in your 30s as in your 20s, your lifestyle has likely slowed a little due to marriage, kids and jobs. So now is the time to change to a more regular eating pattern,” White says.

Eating smaller, more regular and more frequent meals throughout the day will help you keep from getting too hungry and then overeating at a meal later in the day. “Plan healthy meals and snacks for your day, whether you’re at work or at home,” White says.

40s: Feed the Heart and Bones
As men age, the risk of heart disease becomes greater, and your 40s are the time to put more focus on heart health. “Fiber, especially soluble fiber found in peas, beans, oats, apples, and citrus fruit, can help keep your heart healthy because it works like a sponge to soak up cholesterol,” says registered dietitian nutritionist and Academy Spokesperson Ximena Jimenez.

Now is also a good time to reinforce strong teeth and bones. “Calcium from low-fat or fat-free dairy, dark green leafy vegetables or tofu, and vitamin D from fortified foods like milk and cereal are two of the best nutrients for your bones and teeth,” Jimenez says.

50s: Busting Disease
As certain diseases like cancer, especially prostate cancer, become more likely in the 50s and beyond, including plenty of antioxidants in your diet is key, like those found in berries and colorful vegetables.
While lycopene, vitamin E, and selenium are marketed to men as tools to reduce the chance of developing prostate cancer, there is no definitive science to back up these claims. “Whether there is a direct correlation between prostate cancer and these minerals or not, an overall healthy diet should contain both selenium and lycopene,” White says.

60s and Beyond: Maintain the Muscle

In your 60s and beyond, men start losing muscle mass, so protein is important. Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories or are sources of oils, such as salmon and tuna. “Also look at beans and peas. Because of their high nutrient content, they are considered both a vegetable and protein food,” White says.

For more information on men’s health, visit Healthy Eating for Men.

All registered dietitians are nutritionists – but not all nutritionists are registered dietitians. The Academy’s Board of Directors and Commission on Dietetic Registration have determined that those who hold the credential registered dietitian (RD) may optionally use “registered dietitian nutritionist” (RDN) instead. The two credentials have identical meanings.

The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education, and advocacy. Visit the Academy at www.eatright.org

Resources

Academy of Nutrition and Dietetics: Men's Health

US Department of Health and Human Services: Men's Health

Men's Health Network (MHN) 

International Men's Health Week

A Special Father's Day Gift to Show You Care

A Gift from the Heart for the Heart

A Special Father's Day Gift to Show You Care
"Health is the Greatest Gift and Happiness the Greatest Wealth"
1. Print the card and cut along the grey outer border.
2. Fold the card in half. It's about the size of a business card.
3. Place wallet size photos on the blank side of the card.
4. Optional Gifts to place inside:
    Lottery Ticket, Dinner at his Favorite Restaurant, a Day at the Beach,
    Voucher to Wash His Car, Family Picnic, Tickets to a Sporting Event,
    Time Together

Your father will carry around photos of loved ones with health reminders.
A perfect gift for a Special Father.

Sample Outside

Checklist to Stay Healthy

June 14, Flag Day History and Snacks

Flag Day is celebrated every June 14 in remembrance of the adoption of the flag of the United States in 1777. The flag is a national symbol of patriotism and freedom. In 1775, the “Grand Union” flag, also known as the Continental Colors, was flown in the colonies.

Flag Recipes

Dessert Pizza with

Brie, Blueberries, and Strawberries

Yield: 3 servings

Serving Size: 1/3 crust

Ingredients

1 Pizza Crust, (7-inches)

1.5 oz Brie6 Strawberries

1/3 cup Blueberries

Nutrition Information

Blueberries, Watermelon, and Part-Skim Mozzarella

National Cucumber Day. Cucumber and Watermelon Salads

Cucumbers are a popular vegetable known for their refreshing taste and crunchy texture. They belong to the Cucurbitaceae family, which includes other plants like melons, squash, and pumpkins.

Here are some key facts about cucumbers:

1. Varieties: There are three main cucumber types: slicing, seedless, and pickling. Slicing cucumbers are typically larger with thicker skin, while pickling cucumbers are smaller and have thinner skin, making them ideal for pickling.

2. Nutritional Value: Cucumbers are low in calories and rich in water content, making them a hydrating vegetable. They also contain essential vitamins and minerals such as vitamin K, potassium, and manganese. The skin of the cucumber contains most of the nutrients, so consuming it unpeeled is beneficial.

   
   
   

3. Health Benefits: Cucumbers offer several health benefits. They are known for their hydrating properties and can help maintain proper hydration, promoting healthy skin. Cucumbers also contain antioxidants that help fight inflammation and may contribute to overall heart health. Additionally, their high water and fiber content can aid in digestion.

4. Culinary Uses: Cucumbers are versatile and can be used in a variety of culinary preparations. They are commonly used in salads, sandwiches, and wraps to add crunch and freshness. Cucumbers can also be juiced, pickled, or used to make refreshing summer drinks, such as cucumber-infused water or cucumber lemonade.

5. Growing Conditions: Cucumbers thrive in warm climates and require plenty of sunlight. They can be grown in gardens or containers with adequate support for their vine-like growth. Cucumbers are a popular choice for home gardening due to their relatively easy cultivation.

6. Harvesting: Cucumbers are typically harvested when they are firm, crisp, and have reached their desired size. It's important to regularly harvest cucumbers to encourage continued fruit production. Overripe cucumbers can become bitter and less enjoyable to eat.

7. Storage: Cucumbers are best stored in the refrigerator to maintain their crispness and freshness. If not consumed immediately, they can be wrapped in a plastic bag or stored in an airtight container to prevent moisture loss.

From Our Garden

Cucumber and Watermelon Salads

Kitchen Klutzes of America Day National Safety Month Create a Safe Kitchen

Kitchen Safety for Kids: Fun & Secure Cooking Tips

Kitchen safety involves avoiding and looking for potential hazards. Focus your attention on four main areas.

• Fire and Electrical Hazards
• Food Preparation
• Food Safety and Cleanliness
• Create a Child-Friendly Kitchen

Fire and Electrical Hazards

 1. Use a 3-prong grounded connection on all appliances.
 2. Do not use extension cords.
 3. Discard any broken or damaged appliances.
 4. Turn off burners immediately when not in use.
 5. Keep dish towels, pot holders, and paper towels away from the stove or other hot areas where they can catch fire.
 6. Do not leave candles burning unattended. Place in flameproof containers.
 7. Keep a fire extinguisher in or near the kitchen, but away from the stove or other hot areas.
 8. Keep lighters and matches away from the reach of children.

Kitchen Safety - Fire Hazards

Food Preparation

 1. Turn the handles of cooking pots and pans away from the front of the stove.
 2. Be careful when removing the lid from hot foods. The heat can burn you.

 3. Never leave cooking foods unattended!!
 4. Close cabinet doors and draws when not in use.

 5. Make sure appliances with sharp areas are unplugged before touching them.
 6. Use proper lifting techniques when carrying heavy items.

 7. Knives - Always cut away from the body when using a knife. Cut using a proper cutting surface. Keep knives clean. Do not leave knives soaking in water. When cleaning the blade, keep the sharp edge away from hands.

Kitchen Safety: Knife Safety

Food Safety and Cleanliness

There are ways to avoid food poisoning and accidents by proper handling of foods and keeping yourself and your work area clean.

 1. Clean up spills immediately.
 2. Always wash your hands before working in the kitchen. Wash with soap and water for 20 seconds before and after handling food.
 3. Wash kitchen surfaces often, and wash platters before refilling them with fresh food. 

 4. Keep uncooked and ready-to-eat foods separate. Juices from raw meat may cross-contaminate other food if they contain harmful bacteria. 

 5. Use one cutting board for raw meat and poultry and another one for vegetables. If you use only one cutting board, wash it with hot soapy water after preparing each food item.
 6. Use a food thermometer to be sure foods are cooked safely. Steaks should be cooked to 145 °F, ground beef cooked to 160 °F, and all poultry cooked to 165 °F.
 7. Never hold hot or cold foods for more than two hours at room temperature, or between 40 °F and 140 °F. Refrigerate or freeze leftovers promptly.
 8. When in doubt, throw it out; do not eat it.

Food Safety

June is National Safety Month

Cooking and spending time in the kitchen is fun for kids, and also provides parents with an opportunity to teach children. Here are tips to create a kid-friendly kitchen:

International Falafel Day

Falafel is a deep-fried ball, doughnut, or patty made from ground chickpeas, fava beans, or both. Falafel is a traditional Middle Eastern food. It is commonly served in a pita or wrapped in a flatbread known as taboon. The falafel balls are laid over a bed of salads, pickled vegetables, and hot sauce and drizzled with tahini-based sauces. Falafel balls may also be eaten alone as a snack or as part of an assortment of appetizers. Falafel is now found around the world as a replacement for meat and a form of street food.

Recipe: Falafel Pita Sliders

Yield: Serves 4 (serving size: 1 pita half)

Ingredients.
Tahini-Yogurt Sauce:
⅓ cup plain low-fat yogurt
2 tablespoons tahini (roasted sesame seed paste)
2 tablespoons cold water
1 tablespoon fresh lemon juice
¼ teaspoon freshly ground black pepper

Falafel:
1 ⅓ cups boiling water
⅔ cup uncooked bulgur
2 garlic cloves
⅓ cup fresh parsley leaves
¼ cup fresh cilantro leaves
¾ teaspoon ground cumin
¼ teaspoon ground red pepper
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 large egg white
3 tablespoons olive oil, divided
2 (6-inch) whole-wheat pitas, halved crosswise
1 cup chopped tomato (1 medium tomato)
½ cup thinly sliced English cucumber
⅓ cup thinly sliced red onion

Directions.

• Combine the first five ingredients in a small bowl to prepare Tahini-Yogurt Sauce. Cover and chill until ready to serve.

• To prepare falafel, combine 1 1/3 cups boiling water and bulgur in a small bowl. Cover and let stand 25 to 30 minutes or until tender. Drain.

• Put garlic through the food chute with the processor on; process until minced. Add bulgur, parsley, cilantro, cumin, red pepper, and chickpeas, and process until smooth. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Place patties on a baking sheet; cover and chill for 30 minutes.

• Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 4 patties; cook for 3 minutes on each side or until golden brown. Repeat the procedure with the remaining 1 1/2 tablespoons oil and 4 patties.

• Spread 1 tablespoon Tahini-Yogurt Sauce inside each pita. Fill each pita half with 2 patties. Divide tomato, cucumber, and red onion evenly among pita halves, and drizzle each with one tablespoon of sauce.

Nutrition Information. Per Serving: 406 calories; fat 16g; saturated fat 2g; protein 15g; carbohydrates 55g;
fiber 11g; cholesterol 1mg; sodium 442mg

Resources

1. Falafel, From Wikipedia
2. Falafel Pita Sliders

Corn on the Cob, a Delight for All Ages

Corn on the Cob, a Delight for All Ages!
From field to feast, enjoy the sweet, juicy taste of corn on the cob. Perfect for BBQs, picnics, and healthy snacking. Low in fat and naturally gluten-free! #CornOnTheCob #HealthySnacking https://dietitians-online.blogspot.com/2015/06/june-11-corn-on-cob-day.html

Corn grows in "ears," each covered in rows of kernels protected by the silk-like threads called "corn silk" and encased in a husk. Corn’s traditional name is maize, which was known to the Native Americans and many other cultures worldwide. Although we often associate corn with yellow, it comes in many different colors, including red, pink, black, purple, and blue. Corn is now available in markets year-round, and locally grown varieties can be purchased during summer. They taste the best and are usually the least expensive.

Nutrition Information
All varieties of corn provide antioxidant phytonutrients. The exact phytonutrient combination, however, depends on the variety itself. Yellow corn is richer in carotenoids, especially lutein and zeaxanthin. Blue corn has unique concentrations of anthocyanins. Purple corn contains unusually high amounts of protocatechuic acid. Ferulic acid, beta-carotene, vanillic acid, coumaric acid, caffeic acid, and syringic acid are additional key phytonutrients found in corn. Corn is a good source of pantothenic acid, phosphorus, niacin, dietary fiber, manganese, and vitamin B6.

Corn on the Cob with Tomato Salsa

How to Grow Corn

"Crazy About Corn" 
Entertaining song; try it without the butter and salt.

Corn - Immigrant Song with Credits

Resources
1. Eating Well, Healthy Corn Recipes and Cooking Tips

2, Wikipedia, Maize