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Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
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Decorate Your Dinner,
Add A Vegetable
June 3, 2009 – Be Sure Produce is Safely Handled
Nature provides us with a beautiful palette of fruits and vegetables that add color, flavor, and nutrition to our daily meals. Just wash, peel (sometimes) and eat - it’s easy to like summer’s fresh bounty of produce! And don't forget fresh herbs. They offer many of the same nutrients as veggies, and a small sprinkle adds extra flavor to your foods!
It’s not uncommon for families to increase their numbers of fresh fruits and vegetables during the summer, since that’s when we have a wonderful supply to choose from! Occasionally, fresh fruits and vegetables have been linked with incidents of food-borne illness. Though these problems are not common, it is important that we as consumers remember to handle fresh produce smartly and safely.
The following food safety tips for handling fresh fruits and vegetables come from the Produce Marketing Association (PMA), U.S. Department of Agriculture (USDA) and Food & Drug Administration (FDA):
- Rinse whole produce thoroughly under clean running tap water JUST BEFORE YOU USE IT -- not before you store the foods. Rub as needed to help remove any surface contamination. Before washing, discard the outer leaves of leafy vegetables such as lettuce and cabbage.
- Wash fruits and vegetables (such as oranges and melons) even if you don't eat the rind or skin. In fact, consider using a vegetable brush and water on the rough skins of some fruits and vegetables. When you cut into a fruit or vegetable, any bacteria that are on the outer surface of the skin can be transferred to the inner flesh.
- Avoid washing fruits and vegetables with detergent. Fruits and vegetables can absorb the detergent. Detergent is not intended for use on foods, doesn’t taste good, and can make you sick.
- Once fruits or vegetables have been cut, store them in covered containers, in the refrigerator. Once produce is cut, microorganisms that get on the cut surface can start to grow, and can possibly cause illness.
- Store freshly cut produce in the refrigerator, above any raw meat, poultry, or fish, and below cooked items. Generally, quality is best if you use cut produce within a day after cutting. Any cut produce that has been out of refrigeration for more than four hours should be discarded. The four hours includes preparation, transport and serving times.
- To keep the flesh of some fruits from turning brown when they are peeled or cut and exposed to air (fruits such as apples, pears, bananas, nectarines and peaches), coat their surface with one of the following juices: lemon, orange, grapefruit, pineapple or lime (or a combination of these same juices).
You can get additional information and updates on the safe handling of fruits and vegetables at the “Fight BAC!” Web site, which can be reached at the following internet address:
www.fightbac.org
Fight BAC! is a public-private partnership of industry, government and consumer groups formed to promote consumer food safety. Follow the "Hot links" at this Web site to check the latest consumer food safety information from PMA, USDA, FDA and others.
Try the following summer salad with your family. The beets at the Farmer’s Market are irresistible right now!
Beet, Orange, and Arugula Salad
(adapted from The Great American Cook-Right Cookbook)
2 large beets
2 Tbsp. extra-virgin olive oil
2 Tbsp. orange juice
2 tsp. chopped shallot
½ tsp. Dijon mustard
½ tsp. granulated sugar
Pinch salt
6 c. arugula (or a mixture of arugula and a green, leafy lettuce)
1-2 oranges, peeled and segmented
4 Tbsp. crumbled goat cheese or feta cheese
4 tsp. chopped walnuts, toasted
- Preheat the oven to 400 degrees. Wrap beets well in foil and bake for 45-60 minutes, or until a knife can easily pierce them. Set aside to cool. Peel and cut into wedges and place on a paper towel-lined plate.
- Combine oil, orange juice, shallot, mustard, sugar, and salt and stir well to combine.
- In a bowl, combine arugula (and lettuce, if used) with 2 Tbsp. of the dressing. Divide greens on individual plates. Arrange beet wedges and orange sections in a fan.
- Sprinkle with goat cheese and walnuts. Drizzle with remaining dressing, if desired.
Makes 4 servings, with 115 calories per serving; 7 g. fat, 2 g. sat. fat, 10 mg. chol., 155 mg. sodium, 2 g. fiber, 11 g. carb., 4 g. protein.
June 11, 2009 - Watch Out for Added Sugar
Did you know that soft drinks are the number one source of added sugar in the American diet? ‘Added sugar’ means extra sugar that has been added to foods or beverages. Every day, nearly one-third of all calories from added sugars come from sweetened beverages. That isn’t really hard to believe when considering how popular soda, juice, smoothies, specialty coffees and energy drinks have become. Jonna Kitchen, R.D., offers this week’s article, with some important things to think about during our warmer months ahead.
U.S. teens now drink twice as much soda as milk. Some of the biggest calorie culprits these days come in the form of fancy coffee drinks and smoothies packing close to a five hundred calorie punch! Americans actually consume almost one hundred and seventy-five pounds of sugar a year… which is almost half a pound of sugar a day or fifty-seven cubes of sugar. Why is all this sugar such a problem? Drinking just one, twenty ounce bottle of soda each day for a year can result in a twenty-seven pound weight gain!
It’s not too surprising that almost two out of three Americans are either overweight or obese. Not to mention what all of this sugar is doing to our teeth.
Where did all of this sugar come from? Originally most sugar in the American diet came from sugarcane or sugar beets. But in the early 1980s high fructose corn syrup made its way into the American food chain. Around the same time, obesity rates started to rapidly rise. Some researchers believe that high fructose corn syrup may be processed by our bodies differently than other sugars, and are accusing it of being a major cause of the nation’s obesity epidemic. But most experts believe that the problem with high fructose corn syrup is that it is so cheap to make that it has been added to all sorts of foods. Hence we are eating far too much sugar… and we don’t even realize it! All of these extra, empty calories are leading us to become more and more overweight.
Most consumers would be surprised to learn that when reading a food or drink label, approximately every five grams of sugar is equal to one teaspoon or one cube of sugar. The average twenty-ounce soda contains close to seventy grams of sugar. So, if you divide the total number of sugar grams (70) by five, you find that there are about fourteen teaspoons of sugar in the 20 ounces of soda! Most people wouldn’t dream of mixing fourteen teaspoons of sugar into a glass of water and drinking it, but that is exactly what they are consuming.
Eating other high sugar, processed foods like breakfast cereals, granola bars, sweetened yogurt, cookies, and candy contribute even more sugar to our diet. Sugar can be sneaky because it comes in many disguises. Learn to read Nutrition Facts labels very carefully. Here are some tips on how to tell if your food or beverages are sweetened.
Common words that also mean sugar include: barley malt, brown sugar, cane juice, evaporated cane juice, corn syrup, dextrose, fructose, glucose, sucrose, high fructose corn syrup, honey, maltodextrin, agave syrup, maple syrup, molasses, powdered sugar and raw sugar. Quite often there is more than one source of sugar included in the ingredient list, and the closer they are to the beginning of the ingredient list, the larger their quantities! Minimize your use of processed foods with long lists of ingredients.
The easiest way to reduce sugar in one’s diet is to choose more whole foods like vegetables and fruits-fresh, frozen or canned; whole grains such as oats, barley, quinoa, brown rice, bulgur, wheat berries, etc.; low-fat proteins including poultry without skin, grass fed lean beef, lean cuts of pork, fish, soy, beans, nuts, and seeds. Drink more water (especially from the tap), and choose more non-fat or low-fat milk. All of these whole foods supply us with our essential nutrients and can be very satisfying. The beverages of choice are water, even from the tap, nonfat or low-fat milk and 100% fruit juice.
Bottled water is not necessarily any cleaner or safer than water from the tap. In fact, 25% or more of bottled water is really just “tap water in a bottle”. It often lacks fluoride, which is essential for dental health, creates a lot of environmental waste, and isn’t regulated nearly as strictly as tap water. Non-fat or low-fat milk is another important beverage to include daily. It provides essential sources of vitamins and minerals, namely calcium and vitamin D, plus plenty of protein. Juice should be limited to no more than 1 cup per day. In larger amounts, it also provides too many calories. Remember that sweet foods can have a place in a healthy diet, just in moderation.
Take charge of your health and join The Re-Think Your Drink campaign efforts this summer to reduce your sugar intake. For more information about Re-Think Your Drink, check out
www.northcoastnutrition.org. Try the following smoothie at home, and experiment with different fruit combinations. YUM!
Fruit Smoothies
(adapted from Lunch Lessons)
3 large, ripe bananas
1 ½ cups chopped fresh or canned pineapple (canned in juice, drained)
1 ½ cups calcium-fortified orange juice
1 ½ cups plain nonfat yogurt
¼ cup ground flax seed (optional)
16 – 18 ice cubes
- Combine fruit, juice and yogurt in blender and process until smooth.
- Add ice cubes and ground flax seeds and re-process until smooth.
Makes 8 – 1 cup servings, with 125 calories per cup, 2 g. fat (0.19 g. sat. fat, 0 g. trans fat), 28 mg. sodium, 3 g. fiber, 27 g. carb., 4 g. protein.
June 17, 2009 - Making Healthy Choices
It’s interesting and inspiring to learn about all of the efforts taking place throughout California and other parts of the country to battle and reverse the growing problem of childhood obesity. This last week the nutrition and physical activity staff at the Public Health Branch attended the 5
th biennial Childhood Obesity Conference to learn about recent research and successful programs that may be helpful or useable in our county.
Much has been written and said about what should be done to reverse the obesity problem and prevent it in the future. Many different approaches are currently being used throughout the state, with some success. Efforts include, but are not limited to education of moms through WIC and other community programs; education of families of infants and toddlers through Head Start, child care agencies and the Children and Families Commissions; as well as education of children and families through school-based programs, after-school programs and community education such as Harvest of the Month, Project LEAN and
Network for a Healthy California.
The childhood obesity problem
may be slowing down, but some of the information presented at the conference raised big questions in my mind. Educational efforts (with limited funding) are challenged daily because at the same time, the food and beverage industries spend billions of dollars advertising and encouraging people to buy and eat large portions of food-like products and beverages that add significant amounts of fat, sugars, salt and calories to everyday diets.
Why do we buy them? Because food and beverage corporations have spent a lot of money learning about what they need to say and show in ads that will tempt us to buy their products. When we frequently hear and see their creative messages, it’s almost automatic that we stop and make a purchase when the advertised food or beverage is available. We see the ads in our heads and are more tempted to buy.
To reverse the childhood obesity problem, children, and adults who purchase food and beverages for children need to make more healthy choices, and we definitely need to eat and drink smaller portions (except vegetables…we can eat lots of them!) and read more food and beverage labels.
The food and beverage industries could help the American public reverse and prevent obesity by creating truly healthy products (low in salt and saturated fat, high in whole grains, and rich in vegetables and fruits) and promoting them with as much money, research and energy as they use with their unhealthy products. Such efforts would undoubtedly still result in a good profit, and it could show that the American food and beverage industries care about the health of children and families. So far, their attempts at
really making and
really promoting
healthy products have been very marginal.
In the meantime, use local produce, create a healthy meal and have a family dinner. Try the following easy recipe. It’s delightfully simple!
Mexican Chicken Salad
(adapted from The American Cancer Society’s Healthy Eating Cookbook)
1 medium-sized head of red or green butter lettuce (or Romaine, if preferred)
1 – 15 oz. can kidney beans or pinto beans, drained and rinsed
1 c. cooked skinless chicken, chopped
½ c. green or red bell pepper, seeded and chopped
2 green onions, chopped
½ c. fresh cilantro, chopped
3 Tbsp. reduced salt, fat free chicken broth
2 Tbsp. canola or olive oil
2 Tbsp. red wine vinegar
1 Tbsp. fresh lime juice
1 ½ tsp. granulated sugar
1 clove garlic, minced
¾ tsp. chili powder
½ tsp. salt (optional)
4 regular-sized corn tortillas (optional)
- Wash lettuce, drain, dry and shred. Place lettuce, beans, chicken, bell pepper, and green onions into a large salad bowl.
- Combine cilantro, broth, oil, vinegar, lime juice, sugar, garlic, chili powder and salt (if used) and mix well with a fork or wire whip (you can also put the ingredients into a food processor or blender and process until well mixed).
- Pour dressing over chicken mixture just before serving and toss lightly. If desired, serve with a warmed corn tortilla for each person.
Makes 4 dinner-sized servings, (includes use of salt and corn tortillas) with 329 calories per serving, 10 g. fat (1.35 g. sat. fat, 0 trans fat), 27 mg. chol., 363 mg. sodium, 12.4 g. fiber, 40.7 g. carb., 26.5 g. protein.
June 24, 2009 - Remember to Think “Food First”
An active lifestyle helps us feel better about ourselves. It also increases our energy, improves muscle tone and improves overall health. Sometimes, as we really “get into” physical activity, we might be tempted to try one of the many sports supplements that are liberally advertised in various media. After all, they promise to help us build muscle faster, burn fat, increase our metabolism, decrease our weight and/or give us more energy. Any one of these promises sounds pretty tempting.
Do supplements work? That’s a good question. It’s a good idea to first take a good look at what you’re eating. Most of the time, we can get the majority of nutrients and energy needed for work, play and physical activity by including a
WIDE variety of foods in our daily meals (with an emphasis on vegetables, fruits, nonfat/low-fat dairy and whole grains). In general, the nutrients from non-processed foods are more readily absorbed than those available from dietary supplements. In addition, basic foods cost a lot less, and taste much better! Even when leading a moderately active life,
think food first! Keep in mind, there is still a lot to learn about the major and micro-nutrients contained in foods, as well as the nutrients needed by our bodies. It’s hard to believe, but nutrition is still a relatively young science, with many discoveries yet to be made. If you rely on supplements rather than healthy food, you will nutritionally shortchange yourself.
Some research indicates that very active people may need slightly more protein than inactive people. However, most Americans, active or not, eat more than enough protein, thus making protein powders and drinks unnecessary for most people. Consider the following information before investing in the nutrients discussed here for exercise or sports activities- antioxidants, B-vitamins and chromium:
- Antioxidants protect against the effects of “free radicals” that are released in the body during exercise. Most research so far has been on vitamins C, E and beta-carotene, but there are numerous other antioxidants in foods that may provide additional protection. The benefits of antioxidant supplements are inconclusive. Increase your antioxidants by eating 6-9 servings of vegetables and fruits, as well as liberal amounts of whole grains on a daily basis. If you want more, consider taking no more than 500-1000 milligrams of vitamin C and 400 IU of vitamin E as supplements.
- The B-vitamins help convert food into energy (especially thiamin, riboflavin and niacin). Women who are fitness enthusiasts may be more at risk for B-vitamin deficiencies. If they are also concerned with calories, or don’t use dairy products, they’re at a higher risk for riboflavin deficiency. Increase your B-vitamins by including plenty of legumes, seafood, poultry, beef, pork, nuts, seeds, whole grains, legumes, and nonfat or lowfat dairy foods. From this list of food sources, you can see that they’re easy to find in a wide variety of foods!
- Chromium has been touted as one of those miracle nutrients that can help you lose fat and build muscle. Its primary job is to help insulin move glucose from the blood into tissue so that it can be used to fuel the body. Studies on chromium and fat loss or muscle-building suggest that routine chromium supplementation has no beneficial effects on your body’s composition. Foods rich in chromium include broccoli, prunes, some cheeses and fortified cereals.
It’s troubling that some individuals, who consider themselves “fitness-minded” and healthy, also consider themselves “experts” on what supplements to take, but overlook what might be missing from meals. The word “supplement” means “addition” or “complement”. The intention is to supplement a healthy diet with a pill, not substitute a pill for a healthy diet. Learn more about dietary supplements at the following website:
http://dietary-supplements.info.nih.gov. Think food first!
The following easy recipe adds lots of nutrients to your daily meals. Serve it with brown rice and a salad and you’ve got a delicious, complete meal.
Chicken Vegetable Creole
(adapted from Soulful Recipes, Building Healthy Traditions)
1 lb. boneless, skinless chicken breast or spicy chicken/turkey sausage, cut into chunks
1 large onion, chopped
1 (14 ½-oz.) can diced tomatoes (can be seasoned, if preferred), undrained
1/3 c. tomato paste
2 stalks celery, chopped
1 ½ tsp. garlic powder (or 2 garlic cloves, minced)
1 tsp. onion powder
½ tsp. salt
¼ tsp. red pepper flakes
1/8 tsp. ground black pepper
2 c. broccoli florets
6 c. cooked long grain brown rice
- Spray a large skillet with nonstick cooking spray and heat over medium heat.
- Add chicken (or sausage) and onion; cook, stirring frequently, for 10 minutes.
- Stir in all remaining ingredients except broccoli and cook for 5 minutes, stirring occasionally.
- Stir in broccoli, cook for 5 minutes more. Serve over brown rice (or whole wheat pasta) while hot.
Makes 6 servings, with 348 calories per serving, including 1 c. rice per serving; 3 g. fat (0.6 g. sat. fat, 0 g. trans fat), 44 mg. chol., 476 mg. sodium, 6.6 g. fiber, 56 g. carb., 25 g. protein.
