Bisphenol A (BPA)

What is BPA?

According to the National Toxicology Program, "BPA is a high production volume chemical used primarily in the production of polycarbonate plastics and epoxy resins. Polycarbonate plastics have many applications including use in some food and drink packaging, e.g., water and infant bottles, compact discs, impact-resistant safety equipment, and medical devices. Epoxy resins are used as lacquers to coat metal products such as food cans, bottle tops, and water supply pipes. Some dental sealants and composites may also contribute to BPA exposure" (National Toxicology Program).

For more information on Bisphenol A (BPA), please visit:

http://www.niehs.nih.gov/health/docs/bpa-factsheet.pdf

Shake the Habit

You’ve probably have read or heard one of the following messages: “check the nutrient facts label to determine the amount of sodium per serving”, “cook with less salt” or “put away the salt shaker.” There is concern that many Americans are consuming too much salt.

Salt or sodium? Although they are often referred to interchangeably, salt and sodium are not the same thing. Table salt is actually the common name for “sodium chloride.” It’s 40 percent sodium and 60 percent chloride.

Why the concern about sodium? High blood pressure, or hypertension, is a major risk factor for heart disease, stroke, and kidney failure. This affects 50 million Americans – about one in every four adults. While most people are not affected by excess dietary sodium, there is a percentage of America’s population who have blood pressure that is sodium-sensitive.
For otherwise healthy adults, the American Heart Association recommends limiting sodium intake to less than 2,300 milligrams (mg) a day. That’s about one teaspoon of salt. Many people eat double that amount of sodium on a regular basis.

1 tsp. of salt              and                2 tsp. of salt

If you have high blood pressure or certain other chronic conditions, your doctor may recommend limiting sodium to less than 1,500 mg a day.

Moderation, along with variety and balance – these three qualities mark an overall healthy eating style that’s good for your overall health and your heart.

Check the Nutrition Facts Label found on food products to determine the amount of sodium per serving.

There are a number of ways to tame your taste buds. Begin by cutting back on high-sodium foods gradually if you are accustomed to salty food. Because a preference for a salty taste is acquired, it takes time to unlearn, but it is an opportunity to appreciate new flavor combinations.

                       Tomato Juice, Soup, and Dill Pickles

Taste food before salting it. Keep the salt shaker in the kitchen cabinet, not by the stove or on the table.

Season foods with herbs, spices, herbed vinegars, herb rubs and fruit juices.

Try reduced-sodium products which may offer more flavor than low-sodium products.

Remove salt from recipes whenever possible. Recipes where it is easy to reduce salt include stews, casseroles and baked goods like cookies and quick breads. I make my own bread and add salt which an important ingredient in the process.

Some Calories Are Better Than Others: Making Healthy Choices

Nutrient-dense. Energy-dense. For consumers who want to maintain a healthy diet, what do these terms really mean? Foods that are nutrient-dense contain high amounts of vitamins and minerals compared to their total number of calories.

The United States Department of Agriculture (USDA) MyPyramid recommends replacing energy-dense foods with those that are more nutrient-dense. For example, in the fruit group, apple pie is an energy-dense food while a whole apple is a nutrient-dense food. An apple is a healthier choice.

An easy way topic nutrient-dense foods and beverages is to select foods with the lowest amounts of saturated fats, trans fats and added sugars. Saturated fats and trans fats fend to be solid at room temperature. Some common solid fats are butter, beef fat (tallow, suet, chicken fat, pork fat (lard) stick margarine, and shorting). Saturated fat and trans fat content are clearly marked on the Nutrition Facts label of packaged food items.

It is recommended to replace some of the energy-dense foods you may currently eat with more nutrient-dense alternatives. Some examples include using low-fat or skim milk instead of whole milk; eating low-fat, reduced-fat or fat-free cheese instead of full-fat cheese; removing the skin from chicken before eating it; baking chicken instead of deep frying it; having a bagel instead of a biscuit; and choosing a tomato-based sauce for pasta instead of creamy Alfredo sauce.

(Spaghetti Sauce and Alfredo Sauce)

For more suggestions for making nutrient-dense food choices go to:
http://www/mypyramid.gov/steps/nutrientdensefoodchoices.pdf

Information for this blog article was provide by Susan Nitzke, Cooperative Extension Nutrition Specialist and Nutritional Sciences Professor, University of Wisconsin-Madison and Mallory Koenings, Graduate Student, Department of Nutritional Sciences, University of Wisconsin-Madison.

Healthy Options for Dessert

A dessert is a course that typically comes at the end of a meal usually consisting of sweet food. While dessert can be considered the crowning touch of a meal, the dessert may be high in fat and/or sugar as well as having significant calorie content. Rather than eliminating dessert, there are healthy options available. With a little attention and creativity, you can make delicious light treats which taste great and are healthy as well.

Begin by substituting less healthy ingredients for more healthy ingredients. Replace white all-purpose flour with whole wheat flour in dessert recipes. Whole wheat flour has more fiber and nutritional value than all-purpose flour. Check out these great tasting cookies made with whole wheat flour that are easy to make.

Whole Wheat Oatmeal Cookies:
1 cup whole wheat flour
1 ¼ cups quick oatmeal
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon cinnamon
¼ teaspoon nutmeg
½ cup butter
¾ cup sugar
1 egg, beaten
¼ cup milk
½ cup raisins
½ cup nuts (optional)

Combine dry ingredients. Cream butter and sugar together. Add eggs and milk. Add dry ingredients to butter and sugar mixture and stir well. Add raisins and nuts. Drop by teaspoon on cookie sheet. Bake 10 to 12 minutes at 350 degrees.

Try substituting applesauce for oil in recipes for quick breads and cakes i.e. carrot, spice. I usually replace half the fat with applesauce. I find sometimes I need to bake the product a little longer.

This yogurt pie is so easy to make and tastes great while being healthy.

Yogurt Pie:
1 (3-oz.) pkg. sugar free lemon jello
2 (6-oz.) containers fat free lemon flavored yogurt
1 (8-oz.) container light whipped topping
1 prepared pie shell

Boil one cup of water and add to sugar free jello. Stir until jello is dissolved. Add yogurt and blend with jello. Fold half of container whipped topping into yogurt mixture. Pour mixture into pie shell. Chill until firm. Spread remaining whipped topping on top of pie.

**Note other flavors of jello and yogurt can be used to make this pie.

Angel food cake is a heart healthy option. I have made the Rainbow Angel Food Cake a number of times. It looks and tastes great.

Rainbow Angel Food Cake:
1 package angel food cake mix
6-8 drops green food coloring
6-8 drops red food coloring

Prepare the cake mix according to package directions. Divide the batter evenly among three bowls. Fold one food color into each of two bowls. In one bowl no food coloring will be added. Pour green batter into ungreased tube pan and spread evenly. Pour uncolored batter on top and spread evenly. Pour pink/red batter into pan and spread this layer evenly. Bake and cool as directed on package. Drizzle with glaze, or garnish with decorators’ sugar if desired.

Please share your suggestions for healthy desserts that taste great.