529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
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Decorate Your Dinner,
Add A Vegetable

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February 2007 - Times-Standard Articles

February 7, 2007 - Nutrition Can Help Improve Heart Health Red Lentil & Rice Soup

February 14, 2007 - Making it Easier for Loved Ones to Eat Well Moroccan Chicken Soup

February 21, 2007 - Resolving the Obesity Issue Begins in Home Soft Teriyaki Chicken Tacos

February 28, 2007 - Offer Kids a Variety of Veggie Choices Turkey & Squash Soup

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February 7, 2007 - Nutrition Can Help Improve Heart Health

February is Heart Month, and it’s a good time to think about what you are doing to protect your heart, and the hearts of your family members. Both men and women need to concern themselves with heart health throughout life. Research has shown that the combinations of stress, obesity, too little physical activity, and tobacco in both men and women’s lives all contribute to earlier heart disease and earlier deaths. A woman is much more likely to die from a first heart attack than is a man. In part, this is blamed on a history of inadequate health care for unemployed or underemployed women. It is also due to the medical community’s past assumption that heart disease in women should be approached and treated the same way it is for men.

Women who are overweight because of excessive body fat are more likely to have high blood cholesterol, diabetes, and high blood pressure. They also have increased risk for heart disease. Body weight is somewhat of a predictor of body fat, and if a person isn’t very physically active, most of their extra weight is probably excess body fat.

Where fat is located on the body also affects heart attack risk. A woman’s heart attack risk is significantly higher if her waist measurement is greater than 80 percent of her hip measurement. In other words, if her hip measurement is 40 inches, the waist measurement shouldn’t be any greater than 32 inches. Heart attack risk can be reduced when extra body fat is lost and waist size reduced through regular aerobic and strength-building physical activity and a lower calorie diet that restricts total fat (especially saturated fats and trans fats).

Here are some ideas for using nutrition to improve your heart health:

• Increase the amount of bran you’re eating for breakfast. Recent studies show that it appears to reduce the risk of heart disease even more than "whole grains" in general. How it works isn’t fully understood.
• Eat small amounts of meat, or go meatless. Use more fish (especially salmon-canned or fresh), poultry, or plant foods and vegetable protein sources like beans and tofu. If you do use red meat, think of it as a "side-dish," and eat only small amounts each time. Use cured meats even less frequently.
• Use less cheese at home or in restaurants. Cheeses usually contain sizable quantities of saturated fat, cholesterol, and salt. When in restaurants, order cheese-less sandwiches, and at home use small quantities of highly flavored cheese and grate them lightly over a serving of food so that the flavor can be appreciated.
• Snack on fruits and vegetables or small amounts of nuts. Commercially constructed snacks are frequently major sources of salt, saturated and/or trans fats (trans fats can be recognized as "partially hydrogenated oil" in a product ingredient list). The many advantages of vegetables and fruits to our heart health are still being learned. Strive to include 2 ½ cups of vegetables and 2 cups of fruit each day to enhance your health.

Here’s an easy recipe to try with your family.


Red Lentil & Rice Soup
(adapted from Eating Well Magazine)

2 tsp. olive or canola oil
2-3 carrots, scrubbed or peeled and chopped
1 large onion, chopped
2 cloves garlic, minced
2 tsp. ground cumin
7 c. fat free, reduced sodium chicken or vegetable broth (or water)
1 cup red lentils, picked over and rinsed
½ - ¾ c. cooked brown rice
3 Tbsp. lemon juice
Pepper to taste
¼ c. chopped fresh cilantro

1. In a large pot, heat oil over medium-high heat. Add carrots, onion and garlic; cook, stirring, until softened, 3-5 minutes. Add cumin and cook for one minute more.
2. Stir in broth, lentils and rice and bring to a boil. Reduce heat to low and simmer, partially covered, stirring occasionally, until lentils break down, about 20 minutes.
3. Add lemon juice and season with pepper. Ladle into bowls and garnish with cilantro.

Makes about 8 cups, with 310 calories per 2-cup serving; 5 g. fat, 0 mg. chol., 1,770 mg. sodium, 8 g. fiber, 53 g. carb., 16 g. protein

*The amount of sodium can be reduced by substituting all water, or part water and part reduced sodium broth.

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February 14, 2007 - Making it Easier for Loved Ones to Eat Well

Valentine’s Day is a great day to let those we love know how important they are to us. We can do that by making it easier for them to be healthy. Several weeks ago I attended a conference to learn more about childhood obesity and ideas for solving it throughout California.  It’s a big problem in Humboldt County, and as adults...as the parents and grandparents of these children, we need to work together in many different ways and in many different places to turn the obesity problem around.

We, as adults have the greatest influence over what children eat until they are close to adolescence. The choices we make for ourselves and the attitudes we have toward what is available for children in the community will affect our children’s preferences and health for years to come. Consider the following ideas and how you can help the children in your life:

Grocery stores:
Ask grocers to have "candy-free check-out aisles" so parents can avoid being pressured to buy unhealthy items in the checkout line. Also, request that grocers not display in-store promotions that feature cartoon characters selling unhealthy foods or beverages. Read package labels and teach children to read them. Choose more foods that contain substantial amounts of vegetables or fruits and whole grains, and less fat, sugar, and high fructose corn syrup.

Schools:
Be an advocate for healthy foods and beverages at meal and snack times, as well as at after school events. Learn about your school’s Wellness Policy and how you can participate in its implementation. It includes guidelines for making healthy food and physical activity more available. Support upcoming legislation to improve the quality of school meals and increase the amount of money school meal services receive.

Neighborhoods:
Look for opportunities to actively support safe areas to walk and be active with your family. Request that any small local market make healthy food available, including those in vending machines. Work with other community members and request more walking/biking trails and recreational facilities for adults and children.

Restaurants:
Request that they provide nutrition information about their foods on menus and menu boards. Ask them to offer more vegetables and other healthy options with their menu items, and discontinue use of trans fats in their cooking.

We adults have lots of power to change what is available for our children, but we must let our voices be heard. Here’s an easy, delicious idea for keeping the family together for dinner. Keep the recipe reasonably priced by buying in bulk the small amounts of any spices you need.


Moroccan Chicken Soup
(adapted from Eating Well Magazine)

1 Tbsp. paprika
2 tsp. cumin
½ tsp. ground coriander
1 lb. boneless, skinless chicken breasts
1 Tbsp. olive or canola oil
2 medium-sized onions, chopped
2 garlic cloves, minced
¼ tsp. cayenne pepper
1 cinnamon stick
4 c. fat free, reduced salt chicken broth
2 c. water
1 cup peeled, diced butternut squash
1 red bell pepper, diced
1 zucchini, diced
1 carrot, grated
2 Tbsp. lemon juice
¼ c. chopped fresh mint or parsley

1. In a small bowl, combine paprika, cumin and coriander. Trim any fat from chicken and cut into ½-inch strips. Transfer to a bowl and toss with 1 Tbsp. of the spice mixture.
2. In a Dutch oven or large pot, heat oil over medium heat. Add chicken and cook until browned, 3 to 4 minutes. Transfer to a plate and set aside.
3. Add onions and garlic to pot and cook, stirring, until softened, about 5 minutes. Add cayenne, cinnamon stick and remaining spice mixture; cook, stirring, for 1 minute. Add broth, water, squash, red pepper and reserved chicken. Bring to a boil. Reduce heat to low and simmer, uncovered for 10 minutes. Add zucchini and carrot and simmer until vegetables are tender and chicken is cooked through, about 5 minutes. Discard cinnamon stick.
4. Season soup with lemon juice. Ladle into bowls and garnish with mint or parsley. For a hearty meal serve over couscous or brown rice.

Makes about 12 cups , for 6 main course servings, with 180 calories (without rice or couscous), 4 g. fat, 48 mg. chol., 520 mg. sodium, 2 g. fiber, 13 g. carb., 20 protein.

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February 21, 2007 - Resolving the Obesity Issue Begins in Home

Last week I wrote about some things that we can do as adults to help reverse the childhood obesity problem in our families. As I mentioned, there are things we can do in our neighborhoods, grocery stores, schools, and restaurants. There are also things we can do in our homes.

Limit television viewing. For every hour of television watched, a preschooler’s risk of obesity increases by 6%, and it increases 31% if the television is in their bedroom! Media and advertising has a huge influence on our children. Food and beverage manufacturers currently spend billions of dollars each year marketing to children, and they’re doing it in a wide variety of places. Approximately 80% of the commercials on broadcast television are for foods that are high in fats, sugars and calories, and on Saturday mornings kids see one food commercial about every five minutes. As a further influence, some of the same characters featured in children’s television programs are used on product packaging or in places selling less than healthy foods. When children see their favorite characters on food packaging, or in ads, they develop positive feelings about the food products and make more requests for them when we’re shopping.

In addition to less television viewing, it’s important for us as parents, grandparents, and childcare professionals to take the time to explain the difference between a television program and a commercial. It’s important to help children recognize that commercials are specifically for selling products. Common Sense Media (www.commonsensemedia.org) suggests that we help kids understand the intent of food advertising by discussing the following questions:

• "Why do you think the advertiser put a commercial in this particular program?" (Ads are designed for specific audiences)
• "Why do you think advertisers use slogans or catchy music?" (Can you remember music from ads in the past?)
• "What is appealing in this commercial? Is it the way the food looks; the happy family seen eating the food?" (Commercials are meant to make a product look even more attractive)
• "What might the advertiser be leaving out of the commercial and why?" (Do they tell you about the nutrition of the product?)
• "Does it make a difference to you that a celebrity was in that commercial?" (Do you want some products because certain celebrities say they like it?)

Try the following recipe for an easy lunch or snack with your child. Enjoy!


Soft Teriyaki Chicken Tacos
(adapted from The Yale Guide’s to Children’s Nutrition)

6 whole wheat tortillas
1 Tbsp. canola or olive oil
½ c. finely chopped onion
12 oz. skinless, boneless chicken breast, cut crosswise in thin strips
1 c. reduced salt, fat free chicken broth
½ c. orange juice
1 Tbsp. reduced salt soy sauce
2 Tbsp. tomato paste
1 tsp. garlic powder
1 tsp. ground ginger
1 Tbsp. cornstarch dissolved in 2 Tbsp. cold water
2 c. shredded carrots
1 c. shredded leaf lettuce
1/2 c. shredded low fat cheddar, Monterey Jack, or part-skim mozzarella cheese

1. Preheat oven to 325 degrees. Stack tortillas and wrap in foil. Put the wrapped tortillas in the oven for 8 to 10 minutes. Turn oven off and keep tortillas in oven until ready to use.
2. In a large skillet, heat oil over medium heat. Add onion and cook, stirring often, until soft, about 5 minutes. Add chicken and cook, stirring, for 2 minutes.  Add broth, orange juice, soy sauce, tomato paste, garlic powder and ginger. Simmer, uncovered, for 10 minutes or until the chicken is cooked through.
3. With a slotted spoon, remove chicken and onions to a plate and set aside. Stir cornstarch mixture and add to the skillet. Cook sauce in skillet, stirring often, until it has thickened. Return chicken and onions to skillet.
4. To assemble tacos: Spread about ½ c. of the chicken mixture over the center of each tortilla. Top with shredded carrots, lettuce, and cheese, and roll up.

Serves 6 with 284 calories per taco, 7.5 g. fat, 33 mg. chol., 470 mg. sodium, 3.7 g. fiber, 32 g. carb., 20 g. protein

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February 28, 2007 - Offer Kids a Variety of Veggie Choices

March is here, which means National Nutrition Month, the perfect time to encourage an assortment of vegetables every day!  Vegetable preferences (or lack of preferences) begin in childhood, and are greatly influenced by parents, grandparents, other family members, and childcare providers.

For children to learn about and feel comfortable with a variety of vegetables, it is important that they be regularly exposed to new possibilities. Offer new choices one at a time, in small amounts. Some children like new foods right away, and some don't. If a vegetable isn’t liked the first time, be patient and try again in a few weeks...without pressure, and without comments.

Here are some ideas for improving your success rate when introducing new foods, especially vegetables:

• Approach new vegetables as an "experiment". When grocery shopping, allow your child to choose a new vegetable. Smell it, cut it, and taste it raw. Then look for a creative way to prepare it that might change its flavor. Allow the child to decide which way they like the food best. If you have more than one child, rotate this "privilege" so that everyone has their opportunity to choose.
• If a child states they don't like a food, say something like: "Sometimes a food tastes good to us, and sometimes it doesn’t. Maybe the next time we have it, it'll taste good to you." This allows the child to dislike a food one time, and try it the next without any "big deal". Remember, frequently served vegetables have a greater chance of being eaten and enjoyed...eventually.
• If a child asks whether they liked a food the last time it was served, consider saying: "I don't remember, let’s see how it is this time".
• Sometimes, allow the child to determine which vegetable will be prepared for a meal. Give them a choice between two that are neither strongly liked nor disliked.
• Help your child raise a small vegetable garden...they will usually eat what they grow. If you don’t have a yard, consider doing a "container garden". Start thinking about gardening possibilities for this year.
• If a child "snacks" on pieces of raw, canned or frozen vegetables while dinner is being prepared, it's okay if they don't eat them during the meal.
• Remember: When someone says negative things about a food, or foods the child hasn’t liked on previous occasions, the child listens, and learns to dislike it or continue disliking it without giving it a chance.
• Talking to friends or relatives about what a child won't eat while the child is present, reinforces food refusal.
• MAKE MEALTIME A PLEASANT TIME, AND DO NOT FORCE A CHILD (or anyone) TO EAT!!

Here’s a tasty soup recipe that’s easy to like and perfect for our current weather. Give it a try.


Turkey & Squash Soup
(adapted from Eating Well Magazine)

2 tsp. canola or olive oil
2 medium-sized leeks, trimmed, cut lengthwise and thoroughly cleaned, and chopped
1 red bell pepper, trimmed, seeded and chopped
3 cloves garlic, finely chopped
4 c. fat free, reduced sodium chicken broth
1 ½ lbs. butternut squash, peeled, seeded, and cut into 1-inch cubes
2 tsp. dried thyme leaves
1 ½ tsp. ground cumin
2 c. cooked turkey or chicken cut into ½-by-2-inch strips
2 c. frozen corn kernels (or 1 - 15-oz can corn, drained*)
2 Tbsp. lime juice
½ tsp. red-pepper flakes
Black pepper to taste

(*using canned corn adds approximately 240 mg. sodium)

1. In a large, heavy pot, heat oil over medium heat. Add leeks and red pepper, and sauté until the vegetables begin to soften, 3-4 minutes. Add garlic and cook an additional 1 minute.
2. Stir in chicken broth, squash, thyme and cumin; cover and bring to a boil. Reduce heat to medium-low and cook until vegetables are tender, about 10 minutes.
3. Add turkey or chicken and corn; return the soup to a simmer, and cook for 3-4 minutes, or until the turkey is hot. Add lime juice and pepper flakes. Gently warm the soup until heated through. Season to taste with pepper and serve.

Makes about 10 cups, for about 6 servings, with 243 calories per serving, 3 g. fat, 63 mg. chol., 352 mg. sodium, 4 g. fiber, 30 g. carb., 27 g. protein