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May 2008 - Times-Standard Articles

May 7, 2008 - Just a Few Changes can Make for a Longer Life Sausage and Potato Frittata

May 14, 2008 - Ensure bone Health for a Lifetime Cauliflower, Broccoli and Goat Cheese Bake

May 21, 2008 - Food Safety Comes First during Warm Weather Oriental Bean Toss

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May 7, 2008 - Just a Few Changes can Make for a Longer Life

Mother’s Day is almost here, so this is an ideal time to let all women (and all those who care about them) know how important it is to take good care of their health. Life expectancy for women is now close to 80 years, which can primarily be attributed to medical advances and disease treatment. However, because of increasing rates of obesity and inactivity, this progress may be reversed.

One recent survey showed that the waistlines of average, middle-aged American women have increased 2-inches in the past 10 years, and this change is being partially blamed for the increased number of strokes suffered by women between 35 and 54 years of age. Other studies link increased amounts of belly fat (abdominal fat) in women to increased risk of metabolic syndrome and stroke.

In addition to stroke, inactivity and obesity are two major risk factors for diabetes, heart disease, and some cancers. Diabetes prevalence has more than doubled over the past thirty years, and a woman with diabetes has a much greater chance of having a heart attack than women without the disease. In addition to that, any woman has a greater chance of dying from a first heart attack or stroke than a man.

What’s the good news? The Nurses’ Health study suggests that as much as 80 per cent of heart attacks, stroke, and diabetes could be prevented with a few lifestyle changes, and that’s a pretty impressive statistic!

Here are some suggested changes to make: Stop smoking; get 30-60 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 a healthy weight.

Focus on the following foods:

Include More	Include Less
Protein and iron from: Fish, Cooked dry beans, Tofu, Nuts	Red meat – no more than one serving each week
B-vitamins, iron, and energy from: Whole grain breads, Tortillas, Brown rice, Whole grain cereals, Whole grain pastas	White bread, including white sourdough, White rice, 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: A liberal variety of frozen, Canned, or fresh vegetables and fruits
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, Or, 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 Trans fats from partially-hydrogenated fats and processed foods

Try the following recipe for a Mother’s Day brunch or lunch. Put it together with some whole grain bread or rolls and some fresh fruit. She’ll love it!


Sausage and Potato Frittata
(adapted from The American Heart Association’s One-Dish Meals)

Vegetable oil spray
8 oz. reduced fat bulk breakfast sausage
1/3 c. water
1 lb. potatoes, unpeeled, thinly sliced
2 medium onions, chopped
1 medium carrot, chopped
1 medium zucchini, sliced
½ tsp. dried oregano, crumbled
¼ tsp. crushed red pepper flakes
Egg substitute equivalent to 4 eggs
½ c. shredded reduced fat sharp cheddar cheese

1. Heat a 12-inch skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray. Cook the sausage for 2 minutes, or until browned on the outside and no longer pink in the center, stirring occasionally to turn and break up the sausage. Pour into a colander to drain; discard any grease. Rinse the sausage under hot water to remove excess fat; drain well. Set on paper towels. Wipe the skillet with a paper towel.
2. In the same skillet, bring the water to a boil. Stir in the potatoes, onions, carrot, zucchini, oregano, and red pepper flakes. Reduce the heat and simmer, covered, for 6-8 minutes, or until the potatoes are tender crisp.
3. Stir in the sausage, pour the egg substitute over all. Reduce the heat to medium-low. Cook, covered for 12 minutes, or until the egg mixture is almost set. Remove from the heat.
4. Sprinkle with the cheese. Let stand, covered, for about 2 minutes, or until the cheese is melted. Cut into 4 wedges.

Serves 4, with 1 wedge per serving, 257 calories per serving, 3.5 g. fat, 36 mg. chol., 554 mg. sodium, 5 g. fiber, 32 g. carb., 24 g. protein.

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May 14, 2008 - Ensure bone Health for a Lifetime

Earlier in the month I mentioned that this is National Osteoporosis Prevention Month, and that regular weight-bearing exercise is one way to help prevent osteoporosis. Another way is to take in all of the vitamins and minerals necessary to grow and protect bones, such as calcium, vitamin D, phosphorus, magnesium, manganese, boron, copper, and probably more! It’s a big job, and they all work together.

Calcium and vitamin D are nutrients of concern in virtually EVERY age group. They go hand-in-hand...that is, they work together to grow bone or limit bone loss. And even though some bone loss seems inevitable for women after menopause, eating foods rich in calcium and vitamin D seems to help slow the process.

Scientists at the USDA Human Nutrition Research Center on Aging are now recommending that older men and postmenopausal women who don't take estrogen get 1200-1500 mg of calcium each day. The most useable sources are still found in milk and other dairy products. (Be sure to choose nonfat and 1% low-fat varieties). Calcium IS available in other foods, such as some dark leafy greens, broccoli, some tofu, canned salmon or sardines, and some nuts, but it is difficult to eat enough of them to meet calcium needs.

Vitamin D has traditionally been called the "sunshine vitamin". It comes from two sources: through the skin following direct exposure to the sunlight, and from our diets. As we age, we absorb vitamin D less efficiently, and older adults tend to be outside less often than young people. In addition, north of San Francisco there is less vitamin D available to us from the sun, and as a result, there is a greater chance for vitamin D deficiency in our part of the world.

If you drink 4, 8-ounce glasses of milk each day, you get 1200-1400 mg. of calcium and 400 IU of vitamin D. According to National Osteoporosis Foundation recommendations, adults under age 50 need 400-800 IU of vitamin D3 daily, and adults age 50 and over need 800-1,000 IU of vitamin D3 daily. However, current research suggests that 1000 IU per day for all adults may be protective against a variety of health problems. Vitamin D3 is the form of vitamin D that best supports bone health. It is also called cholecalciferol. Vitamin D can also be obtained from fortified milk, egg yolks, saltwater fish, liver and supplements. Check with your medical provider before increasing your intake of vitamin D.

Magnesium is also important to bone health. It works closely with calcium and vitamin D to form and maintain bones and teeth. Actually, few Americans are deficient in magnesium, but many eat less than the recommended amounts. Older Americans have a greater risk of being deficient because they eat less food, and because their bodies absorb less of it. If they’re taking certain medications, such as diuretics or antibiotics, they may also be at risk for magnesium deficiency. Magnesium is easily obtained if you are eating a variety of whole grains, beans, seeds, fish, leafy green vegetables or avocados. Individual magnesium supplements are not usually recommended because excessive magnesium can cause diarrhea, nausea, cramps, muscle weakness and heart abnormalities. A basic multi-vitamin/mineral can supply adequate magnesium for those people who don’t get it in their foods.

Eating a wide variety of vegetables, fruits, nuts and whole grains will help you get sufficient amounts of the other nutrients important for bone health.

Here’s a delicious …. that incorporates lots of calcium. It’s easy and delicious, so give it a try. I think you’ll like it!


Cauliflower, Broccoli and Goat Cheese Bake
(adapted from Rose Reisman Brings Home Light Cooking)

2 1/2 cups chopped fresh cauliflower
2 1/2 cups chopped fresh broccoli
1 tablespoon trans fat-free margarine
1 tablespoon whole wheat pastry flour or all-purpose flour
1/2 cup fat free or 1-percent low-fat milk
1/2 cup fat free, reduced sodium chicken or vegetable broth
2 ounces goat cheese (or use shredded part-skim mozzarella or low-fat cheddar)
2-4 tablespoons diced red bell pepper

Topping:
1/3 cups wheat bran breakfast cereal or dried whole wheat bread crumbs
1 teaspoon margarine, melted
1/2 teaspoons minced garlic

Preheat the broiler. Steam or microwave cauliflower and broccoli until just tender. Drain and place in a shallow baking dish that has been sprayed with vegetable cooking spray. In a small saucepan, melt margarine; add flour and cook at medium-low heat, stirring for 1 minute. Add milk and broth; cook, stirring continuously at medium heat until thickened, approximately 5 minutes. Remove from stove. Stir in goat cheese until melted; pour over vegetables. Sprinkle diced red pepper over the top.

To make the topping:
In a food processor, combine cereal (or dried bread crumbs), margarine and garlic; process using pulsing motion until crumbly. Sprinkle over vege -tables. Broil until browned, approximately 2 minutes.

Makes 4 servings, with 148 calories per serving, 8 g fat, 15 mg cholesterol, 405 mg sodium, 5 g fiber, 15 g carbohydrate, 7 g protein.

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May 21, 2008 - Food Safety Comes First during Warm Weather

Warm weather helps usher in summertime fun, and where there is fun there is usually food. Whenever you plan for food at summertime picnics or parties, remember to consider food safety so that everyone has fond memories of the special day(s). The importance of keeping hot foods hot and cold foods cold has been mentioned numerous times in these articles, but food safety actually begins before that….it begins before you actually prepare the food, on the “home front”.

Home food safety is especially important during warmer weather when there are more picnics and outside meals. Consider the following points:

• Proper hand washing can eliminate almost half of all cases of foodborne illness (food poisoning). Use warm, soapy water before starting to prepare food, after handling raw meat, poultry or seafood, and when switching tasks such as handling raw meat and then cutting up vegetables or fruits. Do a thorough wash-job (include between the fingers and under fingernails). Dry your hands on disposable paper towels, clean towels, or in the air. Invest in one of the anti-bacterial hand-wash solutions and encourage everyone to use it before eating the picnic meal.
• Bacteria live and grow in damp places. Whether you use dishcloths, towels or sponges, wash them frequently in hot soapy water. Sponges can be disinfected in a mild chlorine bleach solution, and/or washed in the dishwasher.
• Use two cutting boards, one for cutting raw meats, poultry or seafood, and the other for foods that won’t be cooked, such as breads, fruits and vegetables.
• Keep kitchen “surfaces” clean with hot soapy water. “Surfaces” include countertops, cutting boards, utensils and appliances. Be sure to wash surfaces thoroughly between foods, and discard old cutting boards that cannot be cleaned because of cracks, crevices and excessive knife scars.
• Keep raw meats and any foods that don’t require cooking separate to prevent cross contamination by bacteria. Raw meat juices may contain harmful bacteria that can accidentally mix with fruits, salads or other ready-to-eat foods and cause food poisoning.
• Cooking foods to the proper temperature helps to destroy harmful bacteria. Insufficient cooking of meat, poultry, seafood and egg dishes causes a significant percentage of foodborne illness every year. Get a meat thermometer and use it!
• Refrigerate foods quickly and get the temperature below 40 degrees. Rapid refrigeration will slow the growth of harmful bacteria. Cool foods in shallow containers. Never leave foods un-refrigerated for more than two hours. If the weather is hot, no more than one hour. When picnicking or camping, be sure to have a cooler, and keep it well-iced.

Here’s a delicious recipe to share with friends and family at a picnic or barbecue.


Oriental Bean Toss
(adapted from Magic Beans)

15-ounce can Great Northern Beans, rinsed and drained
15-ounce can dark red kidney beans, rinsed and drained
4 c. thinly sliced green cabbage (also try Savoy or Napa cabbage)
1 c. sliced fresh mushrooms
1 c. bean sprouts
2 Tbsp. diced red bell pepper
8-ounce can sliced water chestnuts, drained
2 green onions, sliced
2-3 Tbsp. chopped cilantro

Dressing:
2 Tbsp. canola or olive oil
¼ c. red wine vinegar
1 Tbsp. reduced sodium soy sauce
1 Tbsp. sugar
¼ tsp. ground ginger
½ tsp. garlic powder

1. Place all salad ingredients in a large salad bowl.
2. Combine salad dressing ingredients in a covered container, and shake well. Pour prepared dressing over vegetables and mix well. Serve immediately.

Makes 8 servings, 1 ½ c. each, with 188 calories, 4 g. fat, 0 mg. chol., 84 mg. sodium, 7 g. fiber, 29 g. carb., 9 g. protein.