529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
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May 2007 - Times-Standard Articles

May 2, 2007 - Decrease Fats During Preparation of Meals Zesty Beef Burritos

May 9, 2007 - A Reminder to Women to take Care of their Health Banana Bran Muffins

May 16, 2007 - Start Now to Plan Active Summertime for the Kids Potato Nachos

May 23, 2007 - Freshest Produce Comes Right from the Farms Fresh Spinach & Cilantro Salad

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May 2, 2007 - Decrease Fats During Preparation of Meals

For some people, it's overwhelming to think of making big changes to eating patterns that have taken a lifetime to develop. It has been mentioned numerous times in this article that increasing the numbers of vegetables and fruits in family meals is one of the best things you can do to improve your overall health, and the health of your family.

Another very important change that will benefit family health is a reduction in the amounts of saturated and trans-fat in your foods. This is really easy to do. Simply decrease the amount of fats added during food preparation and at the table. If you purchase processed foods, read food labels. They give you information on the amount of saturated fat, trans fat, and cholesterol in each serving of the food. (They also define a serving size for the particular food you’re buying.

Following are some ideas to help you decrease fats and ‘spring’ into a healthful eating style in the months ahead:

• Plant an indoor herb garden in an area with plenty of light, and use the fresh herbs in a salad, or to add flavor to any dish. When you decrease the fats in a recipe, adding extra herbs helps provide extra flavor and pizzazz that will keep it delicious.
• Substitute two egg whites for one whole egg in some of your favorite dishes or baked goods.
• Decrease the fats in some of your favorite family recipes by using less oil, butter or shortening and smaller amounts of meat. Increase the quantities of vegetables and/or grains to keep it satisfying. Strange as it may seem, increasing the amounts of vegetables, fruits and whole grains in meals and snacks commonly helps people decrease total fat in their meals. Always keep in mind that calories still count, so moderate your portion sizes.
• In place of cream or whole milk, cook with nonfat dry or nonfat evaporated milk, or fat free half & half. You get more nutrients, less fat and calories, and have very little cost.
• Drink milks that contain no more than 1% fat.
• Check food labels and be aware that foods containing "partially hydrogenated fats" contain trans fats. Trans fats can raise your body’s cholesterol level the same as saturated fats (butter, lard, meat, and milk fat).

Here’s a quick and delicious recipe to try with your family.  Serve it with fresh chopped tomatoes, grated reduced fat cheese, salsa and nonfat sour cream or nonfat plain yogurt...YUM!


Zesty Beef Burritos
(adapted from Eating Well Magazine)

8 whole wheat tortillas
½ lb. extra lean ground beef or ground turkey, or crumbled tofu
1 tsp. canola oil
Pepper to taste
1 large onion, chopped
1 large bell pepper, chopped (your choice of color)
1 ½ tsp. ground cumin
1 - 15 oz. can diced tomatoes
1 4-oz. can chopped mild green chiles
2 Tbsp. raisins
6 pimiento-stuffed olives chopped

1. Wrap tortillas in foil and warm in a 300 degree oven while preparing filling. (Or wrap in wax paper and heat for 1 minute in microwave)
2. In a large nonstick skillet, cook beef (or other protein food) over medium-high heat until browned, breaking up clumps with a wooden spoon, 3 to 4 minutes. Season with pepper. Transfer to a sieve set over a bowl and set aside to drain. Wipe out skillet.
3. Add oil, onion, and bell pepper to skillet; cook, stirring, until lightly browned, 3 to 5 minutes. Add cumin and cook, stirring, until fragrant, about 30 seconds more. Add meat, tomatoes, raisins and olives and bring to a simmer.  Reduce heat to medium-low and cook, stirring occasionally, until most of the liquid has evaporated, 10-15 minutes. If desired, adjust seasonings with salt and pepper.
4. Spoon mixture into a serving bowl and serve with tortillas.

Makes 4 servings, with 375 calories per serving, 12 g. fat, 44 mg. chol., 680 mg. sodium, 5 g. fiber, 48 g. carb., 23 g. protein.

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May 9, 2007 - A Reminder to Women to take Care of their Health

This is a great week to remind all women that it’s important to take good care of their health. Life expectancy for women is now almost 80 years, and that is attributed primarily to medical advances and disease treatment. Because of increasing rates of obesity and inactive living, the progress made in the past fifty years may be reversed.

Surveys have shown that women in the far northern part of California are less active than in other parts of California. We as individuals, as well as communities on the north coast, need to look at how any barriers to physical activity can be identified and minimized. We already know that the easier and more inviting physical activity is to accomplish, the more people are enticed to move.  Change IS happening.  I’ll bet you’ve all noticed more individuals or groups walking at various times of the day or evening. Some of the change is because of better weather; some of it is because more and more people are realizing that it’s important to move-for health!

Inactivity and obesity are two major risk factors for diabetes, heart disease, stroke, and some cancers, and diabetes prevalence has more than doubled over the past thirty years. A woman with diabetes has a much greater chance of having a heart attack than women without the disease, and any woman has a greater chance of dying from a first heart attack than a man. In addition, when there is an increase in diabetes, there is also an increase in eye disease, kidney disease, nerve disease, and heart disease.

The Nurses’ Health study suggests that as much as 80 percent of heart attacks, stroke, and diabetes could be prevented with a few lifestyle changes, and that’s a pretty impressive statistic! You’ve heard about them all before, right here in this column.

Here they are again: Stop smoking; get 30 minutes of moderate-intensity exercise (like brisk walking) most days of the week; attain or maintain a healthy weight; and eat healthfully. When one eats healthfully and exercises most days of the week, it’s easier to maintain overall health.

A healthy diet emphasizes a wide variety of fresh, frozen and canned vegetables and fruits, as well as the following foods:

Include More	Include Less
Protein and iron from: Skinless poultry Cooked dry beans Tofu Nuts	Red meat (limit to 7 oz/week)
B-vitamins, iron, carbs and energy from: Whole grain breads, tortillas Brown rice, whole grain cereals	Boxed mixes for dinner entrees, cakes, cookies, or quick breads Commercially prepared muffins, sweet rolls, cookies, and similar
Vitamins A & C, as well as a wide variety of protective phytochemicals from: Canned, or fresh vegetables and fruits	Veggies or fruits frozen or canned with lots of sugars or sauces
Calcium from: Non-fat or 1% fat milk Reduced fat cheeses Low-fat yogurts Calcium tofu	Whole milk, 2% milk Full-fat cheddar, Monterey Jack, or other cheeses Full-fat yogurts
Fats in moderate amounts from: Mono-unsaturated Olive or Canola oil, Small amounts of polyunsaturated fat such as peanut oil, sunflower oil, or corn oil	Saturated fats found in red meats, whole milk, butter, cheeses, ice cream, egg yolks Trans fats from partially-hydrogenated fats and processed foods

Here’s a yummy recipe to fix for mom on Mother’s Day morning . . . or any other morning. Enjoy!


Banana Bran Muffins

1 cup whole wheat pastry flour
3 Tablespoons sugar
2-1/2 tsp. baking powder
1/2 teaspoon salt
1 cup whole bran
2 egg whites, lightly beaten (or 1 whole egg)
1 cup mashed ripe banana (use cooked, mashed pumpkin as a substitute)
1/4 cup nonfat milk (or nonfat evaporated milk)
2 tablespoons canola oil
1/2 cup dried fruit, optional (cranberries, raisins, apricots)

1. Preheat oven to 400 degrees. Lightly coat muffin pans with non-stick cooking spray, or use cupcake papers.
2. Stir together the first five ingredients in a large bowl.
3. In a medium-sized bowl, mix remaining ingredients together, and add all at once to the dry ingredients, stirring just to moisten.
4. Fill muffin pan 2/3 full of batter.  Bake for 20 to 25 minutes. Makes 12.

Each muffin contains 116 calories, 3 g. fat, 0.1 mg. chol., 223 mg. sodium, 4.3 g. fiber, 23 g. carb., 3 g. protein.

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May 16, 2007 - Start Now to Plan Active Summertime for the Kids

With summer approaching, now is the time for all the parents (and grandparents) to start planning where and how your children can take part in regular fun physical activities over the summer. There are lots of local opportunities for your children to be active. Some opportunities may be right outside your front door, and others may be available through a coordinated community program.

A good first place to start your search is by contacting the local Parks and Recreation Department that is closest to your home. They usually have a listing of activities, times, and special events that will be happening at various times throughout the summer. Also check with your neighborhood school for special programs or activities throughout the summer, such as your local Boys and Girls Club and your local Camp Fire Program. Some of them may be just for the children, and others may encourage the whole family to get involved. Lastly, keep your eyes open for a new web-page from the Northcoast Nutrition Network. It’s coming soon, and there you will find a Resource Guide for free and low-cost physical activity opportunities.

Here are some possible activities to check out:

• Disc golf at Cooper’s Gulch and in the Arcata Community Forest
• Skating in Eureka, McKinleyville or Blue Lake
• Swimming pools in Arcata, Eureka, and at College of the Redwoods
• Hiking trails throughout the county . . . just about everywhere! (Check out one of the books about hiking in Humboldt County available at the County Library or local book stores)
• Biking on the Hammond trail or other local areas (check out the Biking Map available from the Redwood Community Action Agency)
• Skateboarding in Arcata
• Walking just about anywhere, any time . . . take the dog with you!
• Active play at parks throughout the County of Humboldt
• Soccer, softball, basketball, volleyball, or other team sports
• Martial arts
• Dancing

If there aren’t a lot of activities available in your neighborhood, get together with a few other parents and start a volunteer cooperative for safe outdoor play in your area. Get active about increasing physical activity.

Remember when you and others participate in physical activity drink plenty of free water, no need to buy energy drinks. Here’s a tasty kid-friendly snack that will give them lots of energy for active days!


Potato Nachos
(adapted from Lynda's Low-Fat Kitchen)

2 pounds new potatoes, scrubbed and quartered
1 15-oz. can pinto beans, drained and rinsed
2 large tomatoes, chopped
1/2 cup sliced black olives
1/2 small can of chopped green chilies or jalapeno peppers
1 cup commercially prepared salsa

1. Place potatoes in a medium-size saucepan with enough water to cover. Boil until tender, about 10 minutes.
2. Preheat oven to 350 degrees.
3. Drain potatoes and mix with beans and tomatoes in same saucepan. Put in one big pie pan or divide potato mixture between 4 ovenproof plates.
4. Top potato mixture with olives and green chilies (or sprinkle individual serving plates with 2 tablespoons olives and 2 tablespoons chilies). Top with salsa.
5. Place pie pan or individual plates in oven and heat through, about 15 minutes. Serve hot.

Serves 4. with 397 calories per serving, 5.1 g fat, 0 mg chol., 355 mg sodium.

Hint: Before baking, try topping each serving with 2-3 tablespoons of low-fat Jack or cheddar cheese. After baking serve with 1/4 cup nonfat sour cream or nonfat plain yogurt.

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May 23, 2007 - Freshest Produce Comes Right from the Farms

Our local Farmer’s Market offers great opportunities for very fresh produce during the summer and fall months. What makes the produce so fresh is that it doesn’t have to travel very far before you make your purchase. A study showed that the average supermarket produce travels about 2,000 miles to its destination, compared to 50 miles for Farmers’ Market produce. In our area local produce travels much less than 50 miles, and this means that it is that much fresher, and that much richer in nutrients.

In choosing your produce at the Farmer’s Market, pick a rainbow of colors so that you get a wide range of vitamins, minerals and phytochemicals (fight-o-chemicals). These special plant-based chemicals help our bodies resist some cancers, heart disease and aging, as well as help us stay healthy and energetic.

Here are some hints for Farmer’s Market shopping that are adapted from a recent publication of the University of Nebraska’s Cooperative Extension.

• Choose produce that is free of unusual odors or colors, or any signs of spoilage such as mold.
• To reduce bruising, handle fruits and vegetables gently. Bacteria can grow rapidly in bruised areas.
• Travel home soon after purchasing fresh produce and store appropriately to maintain nutrients and freshness.
• Produce that can be stored in a clean, dry, well-ventilated place away from direct sunlight include potatoes, onions, sweet potatoes, tomatoes, winter squashes, bananas, and melons.
• Produce that can be ripened on a counter out of direct sunlight and then refrigerated when ripe include avocados, kiwifruit, peaches, nectarines, plums, mangos, and pears.
• Produce ripened on the counter should be kept outside of a sealed plastic bag. Plastic bags may slow ripening and increase spoiling.
• Most other produce stays freshest when stored in a refrigerator with the temperature below 40 degrees.
• Store fruits in a separate refrigerator crisper drawer from vegetables. Fruits give off ethylene gas that can shorten the life of vegetables, and the quality of fruits can be affected if they pick up off-odors from some vegetables.
• Refrigerate fruits and vegetables in perforated plastic bags to help them maintain moisture, but provide air flow. (Cut about 20 small holes in produce bags if you don’t have access to commercial, food-grade perforated bags).

Here’s a delicious salad that uses a selection of vegetables from the Farmer’s Market.


Fresh Spinach & Cilantro Salad
(adapted from Cooking Healthy)

16 oz. prewashed, bagged spinach, or 1 bunch spinach, washed
1 can (15 oz.) black beans, rinsed
4 medium tomatoes, chopped
½-1 medium onion, thinly sliced and quartered
2 cups cilantro leaves, lightly chopped
1 Tbsp. olive or canola oil
1 fresh lemon
1 fresh lime
1 cup reduced fat Feta cheese, crumbled

2. Place all vegetables in a large salad bowl.
3. Squeeze the juice of the lemon and lime into the bowl and drizzle with oil.
4. Toss salad until all vegetables are well coated.
5. Sprinkle cheese and tortilla chips on top and serve.

Makes 8 servings as a side dish (or 4 servings as an entrée), with 119 calories per side dish serving, 3 g. fat, 2 mg. Chol., 380 mg. Sodium, 5.7 g. fiber, 19 g. carb.