529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us
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March 4, 2009 - Sodium Content is Important to Monitor
National Nutrition Month is a good time to get salt savvy, and this week Jonna Kitchen, one of our Public Health Nutritionists will help that happen. Nearly all Americans consume far more sodium than they need. The 2005 Dietary Guidelines for Americans recommends that adults and children limit their daily sodium to 2,300 milligrams. However, the average American eats about 4000 milligrams of sodium each day.
One teaspoon of table salt contains approximately 2,300 milligrams of sodium, so it is easy to see how quickly the amount of salt we eat can get out of control. If you think it’s more important to follow a low-fat or low carbohydrate diet than a low salt diet, think again. Why does it matter? Ninety percent of adults age fifty or older will probably develop hypertension or high blood pressure, primarily because more Americans are obese or overweight now than ever before. Carrying extra weight often results in higher blood pressure, and higher blood pressure increases the risk of heart disease and stroke. The leading cause of death in California is Heart Disease and Stroke.
Remember when your doctor told you to cut back on using the salt shaker? That’s important, but only 10% of our daily salt comes from the salt shaker. Nearly 75% of the sodium in our foods comes from processed foods. Since salt is a natural food preservative, it is very common in a many processed foods, including canned goods.
Many Americans are struggling financially, and eating healthfully on a slimmer budget has become a big challenge. It is especially difficult when highly salted, processed foods are sometimes cheaper than healthier options. The sodium content of processed foods can vary greatly. Take tuna for instance. One can of Bumble Bee solid white albacore tuna contains 450 mg. of sodium, while Crown Prince tuna contains only 190 mg. sodium. Reading labels for sodium content and comparing brands can make a big difference. They can help you monitor the amounts of sodium in your family’s foods. In addition, look for the low or no-salt versions of foods. As a result of recent legislation, we’ll also soon be able to monitor the amount of sodium we get from foods in many quick-serve restaurants.
Recent research at the University of California-Davis found that
all forms of fruits and vegetables — canned, fresh cooked, and frozen — are nutritionally similar and contribute to a healthful diet. In some cases, canned fruits and vegetables actually give us more nutrient benefits than their fresh cooked or frozen counterparts. Since canned foods tend to be less expensive and are already cooked, stocking your pantry with a variety of canned fruits, vegetables, and beans, is an easy way to decrease food costs and keep meal preparation and cooking times short. If you use regular canned vegetables or beans, rinse them before cooking and you can frequently reduce salt content by half.
To limit sodium intake to the 2300 milligrams as the Dietary Guidelines for Americans suggests, aim for consuming no more that 600-700 milligrams of sodium per meal and 100 milligrams per snack. If you’re interested in expanding the amount of money you have to purchase food, Food for People will be sponsoring events during the month that can help people obtain food stamps. The first ones will be on Fri, March 6, 11-12:30 at the Eureka Senior Resource Center, and Tuesday, March 10, 10-1:30 at the Willow Creek Community Resource Center. Call the Food Bank for additional information, 445-3166. Public Health and Food for People will also be demonstrating a healthy recipe and providing food stamp information at the Eureka Grocery Outlet on Tuesday, March 10.
Following is a healthful, easy-to-prepare recipe tested in the Canned Food Alliance kitchen. It is affordable and also meets suggested healthy sodium recommendations.
Bistro Bean Soup
(adapted from Canned Food Alliance)
1 Tbsp. olive or canola oil
1/2 cup onion, chopped
8 ounces reduced-fat, smoked turkey sausage, sliced 1/4-inch thick
1 can (14 1/2 ounces) unsalted, stewed tomatoes, undrained
2 cans (15 ounces each) cannellini beans, drained and rinsed
2 cans (14 1/2 ounces each) fat-free, reduced-sodium chicken broth
2 tsp. minced thyme leaves or 1 teaspoon dried thyme leaves
Ground black pepper, to taste
- Heat oil in a 3-quart saucepan over medium heat. Add onion and cook until softened. Add sausage and cook for 5 minutes, until sausage is lightly browned. Add tomatoes, 1 can of beans, 1 can of broth and thyme. Heat to simmering and simmer for 10 minutes.
- Combine remaining beans and broth in a blender or food processor and blend until smooth and creamy. Stir the purée into soup and bring to a boil; simmer for 5 minutes, then reduce heat and simmer for about 3 minutes. Season with black pepper.
Makes 8 Servings, with 180 calories per serving; 5 g. total fat; 1 g. saturated fat; 15 mg. cholesterol; 570 mg. sodium; 5 g. fiber, 22 g. carb.; 11 g. protein.
March 11, 2009 - New Salad Bars are a Hit at Area High Schools
Project LEAN is a state-funded project with a current focus on food and nutrition in high schools and middle schools. Locally, you’ve gotten to know it as the provider of general nutrition information for the community. Jonna Kitchen, who currently works as the Project LEAN nutritionist for Humboldt County, has been very busy in some of the local high schools this year, and in this article gives us an update on local action in the schools.
Project LEAN visited some local high schools this year and found that on- campus lunch programs largely consisted of pizza purchased from local fast food pizza chains. Very few of the high schools have working kitchens, so “homemade” food isn’t an option at this time. Most students choose to go off-campus during the lunch period, where food choices often rely on local gas stations or fast food restaurants where they can get inexpensive calories quickly.
Fortunately, many local elementary schools now have salad bars, and students going into high school have grown accustomed to healthier lunch options. Project LEAN teamed up with Northern Humboldt Union High School District’s Wellness Committee and Eureka High’s “Food for Thought” group and worked with them in their efforts to obtain salad bars. Student government got involved by surveying students about their interest in having a salad bar, and both students and staff showed great interest in having healthier choices available on campus. Administrators supported their interest.
Thanks to efforts by Arlene Lazio and Sue Cole, Food Service Directors for Eureka and McKinleyville School Districts, all of the local high schools now have salad bars. The average cost of the salad is $3.00 and includes fresh mixed greens, hard boiled eggs, cheese, beans, rolls or crackers, sunflower seeds, fruit and low-fat salad dressings. Eureka High School also serves soup and baked potatoes with toppings, which Arcata and McKinleyville High Schools hope to do in the future. Other future plans may include partnering with farms to obtain locally grown produce.
Schools play a critical role in promoting student health, since youth spend a majority of their time in school. Concern about school children, obesity and the quality of school food has been growing. In 2004 Congress passed a law requiring every school district that uses federal dollars for school breakfast or lunch to create a local wellness policy. School districts formed Wellness Committees to establish goals for physical education, physical activity, nutrition education and nutrition guidelines for foods served in schools.
Wellness committees should still be in place, and ideally include parents, students, teachers, administrators and community members. The policies they promote are intended to assist schools in improving the health of students. Since more than 95% of young people are enrolled in schools, they are a great place to reach most children.
Legislation has been passed in California to get rid of schools’ worst food offenders, items that are high in sugar and fat. As a result, soda, donuts, pepperoni pizza, high-fat chips, etc. have been removed from school campuses and menus. Healthier options are now available, such as vegetarian pizza with less cheese, low-fat chips, smaller bottled drinks, etc.
Healthy, fit students do better in school, are more likely to perform well academically and have better attendance. Find out if your child’s school has a wellness committee. Get involved in campus wellness; it can really make a difference!
When providing your child with a healthy school lunch, aim for nutritional balance - attractive colors, appealing textures and pleasing or fun shapes. Limit processed foods especially those high in fat, sugar and salt, and include whole, organic foods as often as possible. Leftovers can make a delicious lunch, or try the following ideas for some tasty, creative sandwiches. Try something new!
Healthy Brown Bag School Lunch Ideas
(adapted from The Lap Top Lunch User’s Guide)
Whole wheat pita pocket, or whole wheat tortillas
Sandwich filling (see below)
Fresh or canned fruit
Raw, assorted cut vegetables
A handful of nuts or trail mix
Lowfat milk or yogurt
Tasty sandwich filling may include:
- Tuna mixed with low fat mayonnaise, tomatoes and cucumbers
- Baked tofu, pesto, tomatoes and leaf lettuce
- Reduced-fat Cheese, avocado and shredded cabbage mix
- Shredded carrots, cucumbers, and hummus
- Part-Skim Mozzarella cheese, apple slices and honey mustard
- Leftover chicken or turkey, cranberry sauce and leaf lettuce
- Leftover grilled vegetables, hummus or tuna mix
March 18, 2009 - Tips for Saving on Food
It seems as though every time we turn around, prices are going up on everything, including food. Even though it is near the top of the list of “basic necessities” for living, buying healthy food is difficult for many families struggling to make ends meet. This week, Colleen Ogle, one of our Public Health Nutritionists will share nine of her eighteen tips to help keep families eating well AND help to keep some money in your pocket for other expenses. Next week we’ll share nine more.
- Keep a grocery list where you can easily get to it. When you run out of an item, write it down immediately so that you don’t forget.
- Watch for sale prices and check local newspapers for specials.
- Have a plan. Make a menu for the week before going to the store. Stick to the list but be flexible if you see a sale.
- Store brands are often less expensive than highly advertised name brands, and the nutritional value is much the same.
- Check the unit pricing on the shelf labeling to find out how much something costs per serving.
- Become familiar with more than one store and be aware that warehouse pricing isn’t always the cheapest.
- Know that convenience foods often cost more. Cook rice, pastas or casseroles from the basic ingredients using more whole grains. They usually cost less than buying prepared mixes or “starter kits”, and they have a lot more nutritional value.
- Look for good deals on canned or frozen vegetables and fruits. The nutritional value is almost equal to fresh items, and they can help provide your family with the recommended amounts of fruits and veggies each day, even when some of the produce isn’t in season.
- Buy some products in large containers and divide and store in individual servings. This is less expensive than buying wrapped or pre-portioned individual servings. Examples include raisins, crackers, yogurt and oatmeal.
Because so many families are having difficulty purchasing enough food during these economic times, let’s take a moment to learn more about food stamps. They are a great way for individuals and families to afford more nutritious foods, including fruits and vegetables.
The Food Stamp Program is a nutrition assistance program that helps low-income individuals and families buy the food they need for good health. More than 10,000 people are currently enrolled in Humboldt County’s Food Stamp Program, and with the help of their Food Stamp EBT card, they spend a million dollars a month at local stores and markets. Using these federal dollars to purchase foods in Humboldt County helps our local economy, as well as the people using them.
Currently, more than half of the people eligible for food stamps in Humboldt County are not participating in the program. Sometimes it’s because they don’t know they’re eligible, sometimes it’s because they’ve previously been turned down, or they may believe they’d be taking benefits from people who could use them more. Be assured, there are enough food stamp dollars to assist everyone who is eligible. Many of the old rules for applying have been changed and improved. It’s now easier and takes less time to complete the process.
By increasing participation in the program, we could bring at least another million dollars into Humboldt County, boost food purchasing power, assist local grocery stores and farmer’s markets, and improve the health of low income families. It is one thing we can do to assist local, state and national economies.
For more information about the Food Stamp Program and how to sign up contact Food for People-Nutrition Education and Food Stamp Outreach, Kate O’Brien: 445-3166, ext. 305, or Deborah Waxman: 445-3166, ext. 308.
After you get home from your shopping trip and get the groceries put away, try this delightful snack for the kids in your house—and the kid in YOU!
Silly Quesadilly
(adapted from Nutrition in the Kitchen, The Children’s Hospital of Philadelphia)
½ cup green pepper, diced
½ cup red pepper, diced
½ cup onion, diced
½ cup zucchini, diced
½ cup black beans, drained
½ cup canned corn, drained
1 cup low fat cheddar cheese, shredded
6 six-inch whole wheat tortillas
1 teaspoon olive oil
1 cup salsa
Vegetable cooking spray
- Preheat oven to 400 degrees.
- Lightly coat a medium-sized fry-pan with vegetable cooking spray. Add oil to pan and cook the peppers, onions and zucchini on medium heat until soft (about 5 minutes).
- Add beans, corn and ¼ cup of salsa and cook for 3 minutes.
- Lightly coat a baking sheet with vegetable cooking spray and place 3 tortillas on sheet.
- Spoon vegetable mixture on tortillas and spread close to the edges.
- Sprinkle 1/3 cup of cheese on each tortilla and place another tortilla on top of each.
- Bake in the oven for 5-7 minutes until cheese is melted and tortillas are crispy, cut each quesadilla in quarters and serve with remaining salsa. Enjoy!!!
Serves 4 with 338 calories, 8 g. fat, 6 mg. chol., 616 mg. sodium, 7 g. fiber, 48 g. carb., 16 g. protein.
March 25, 2009 - More Tips for Saving on Food
Last week, Colleen Ogle, RD and Public Health Nutritionist, focused on a partial list of ways to save money during these difficult financial times. Here are nine more things to consider when thinking about food for your family.
- Go shopping after you have eaten. Almost anything looks tasty on an empty stomach and you could easily wind up spending more than you intend!
- If you purchase meat, buy it in large pieces and divide it into several smaller pieces that can be wrapped and frozen for future meals.
- Buy blocks of cheese and slice or grate your own. If you buy already grated cheese, buy a large bag, separate out the amount you won’t be using right away, and freeze in small freezer bags.
- As a replacement for meat, use beans or eggs for some meals. Canned beans are a quick, easy, inexpensive and delightful addition to salads, soups, or stews.
- Plain pasta shapes frequently cost less than colored or specially-shaped pastas. Whole grain pasta gives you more nutritional value.
- Make snacks using many different foods, like plain whole grain crackers and cheese, half of a peanut butter sandwich, corn or whole wheat tortillas with melted cheese, baked tortilla chips and salsa, cut up fruits and vegetables. By doing this from basic food, you save money and won’t need to purchase commercially-made “snack foods” such as granola bars, small packages of chips and gummy sweets.
- Make desserts “from scratch”. They will cost less than packaged desserts such as cookies, cake-mix cakes, and they’ll taste better!
- Purchase a reusable water bottle and fill it with tap water. If you need to, get a filter for your faucet. Bottled water is frequently is just filtered tap water with a higher price tag. Limit soft drinks and fancy coffees.
- Buy paper goods and personal products at a discount store to save money.
You’ve made it to the check-out station! Don’t slip while waiting in line! Think twice before grabbing items that are marketed at the checkout station. Those foods and other items are put there to catch you off guard!
Daffodils mean that spring is almost here. In the food world, when asparagus is reasonably priced, spring is also here. Humboldt County Office of Education’s Harvest of the Month program will feature asparagus for the month of April. It features fruits and vegetables grown in California.
California supplies almost half of the asparagus produced in the U.S. The most common type seen in the market is green, but it is also available in purple and white. It’s available January –September, but here on the north coast it is priced most reasonably in the spring. Asparagus isn’t usually thought of as a “bargain vegetable”, but it can be found at good prices, especially during peak production. Look for sale prices whether it’s canned, frozen or fresh.
In local classrooms, students will taste both raw and lightly cooked asparagus. In case you haven’t tried it, raw asparagus is delicious in salads or as a snack. It is also delicious baked or grilled so that it is brown on the outside and tender inside If it is boiled, steamed, microwaved, or stir-fried, it is most delicious when it is under-cooked. The flavor is mild and it’s a little crunchy.
Asparagus is a long-lasting perennial plant that can produce spears for about 15 years. When planted from a “crown” as opposed to seed, it still takes an additional two years before there is a strong root system and harvestable quality spears. We can grow it here, but it takes time and dedication.
There are many other edible plants that can be grown on the north coast, and this is the time to start thinking about what you might like to grow. If you’re thinking about growing potatoes, March is potato planting time.
Here’s an easy, tasty recipe to try with your family.
Roasted Asparagus with Pine Nuts
(adapted from Eating Well Diabetes Cookbook)
2 Tbsp. nuts (chopped walnuts or pine nuts)
1 ½ lbs. asparagus
¼ - ½ c. onion, quartered and thinly sliced
2 tsp. extra-virgin olive oil
¼ tsp. salt, divided
Freshly ground black pepper
¼ c. balsamic vinegar
- Preheat oven to 350 degrees. Spread nuts in a small baking pan and toast in the oven until golden and fragrant, 7-10 minutes. Transfer to a small bowl to cool.
- Increase oven temperature to 450 degrees. Snap off tough ends of asparagus. Toss the asparagus with onion, oil, 1/8 tsp. salt and pepper. Spread in a single layer on a large baking sheet with sides. Roast, turning twice, until the asparagus is tender and browned, 10-15 minutes.
- Meanwhile, bring vinegar and the remaining 1/8 tsp. salt to a simmer in a small skillet over medium-high heat. Reduce heat to medium-low and simmer, swirling the pan occasionally, until slightly syrupy and reduced to 1 Tbsp., about 5 minutes. To serve, toss the asparagus with the reduced vinegar and sprinkle with the nuts.
Serves 4, with 112 calories, 5 g. fat, 0 mg. chol., 153 mg. sodium, 4 g. fiber, 12 g. carb., 5 g. protein.
