Blog Site Discontinued June 23, 2017

Welcome. This blog site, healthy eating and food safety, has been discontinued as of June 23, 2017. I look forward to your comments and feedback regarding use of this tool to disseminate educational information.

Thursday, October 31, 2013

Hot Cereal is a Great Choice for Breakfast

Hot Cereal is a Great Choice for Breakfast


With the temperatures dropping in Wisconsin, winter coats, gloves and hats are now standard attire. Hot cereal is a great way to start the day. In addition to warming you, hot cereal can be low in fat, high in fiber and a great source of whole grains.

There is quite a variety of hot cereals in the supermarket. With so many options, it can be tough to pick a healthy option. Here are some tips for selecting a healthy cereal.
• If you choose plain oatmeal, you will probably get a cereal with less sugar and sodium than the oatmeal in the flavored packets. Also plain oatmeal is less expensive than the individual packets and requires less packaging which is good for the environment. Fruits, nuts, cinnamon and flax seed can be added to plain oatmeal to give it more flavor.
• If you are short on time in the morning, make a large batch of hot cereal and reheat it in individual serving sizes for those busy mornings.
• When cooking breakfast cereal, use milk rather than water. It may take longer to cook. This is an easy way to get some calcium.

Wednesday, October 30, 2013

Managing Consumption of Sweet Treats at Halloween

Managing Consumption of Sweet Treats at Halloween

Get ready to see plenty of pumpkins, princesses, zombies and witches on Halloween this year. The National Retail Federation’s Top Costume Survey shows that adults and children are leaning toward traditional selections in 2013. Americans are expected to spend $2.6 billion on Halloween costumes for adults, children and pets. Total spending – including candy and decorations – is expected to reach $6.9 billion.

In fact, Halloween is the fourth most popular holiday that gets consumers to open up their pocketbook—next to Christmas, Thanksgiving and Easter, according to Alliance Data Retail Services (ADRS), a marketing and customer loyalty solutions provider. Halloween treats are big business. Here are some tips to make Halloween a little healthier.

Don't deny your children the Halloween experience. That can send the entirely wrong message -- deprivation -- and make candy seem even more irresistible, leading to other problems. They may end up sneaking sweets or eating too much candy once they're out on their own. Instead, let them have the joy of Halloween and the experience of going to a party or trick-or-treating.

After children get back from trick-or-treating or a party, go through their bags of Halloween candy together. Let children help decide what is a reasonable amount of candy to keep. Leaving the candy readably accessible can be tempting for kids to grab a piece, so keep out enough for a few days and put the remainder away or make other plans for storing/discarding.

With your child, set a time of day to eat Halloween candy. This ritual “treat time” may last long after Halloween and help promote healthy thinking about treats. Children learn that eating sweets shouldn’t be an all-day feast. Moderation is key. Knowing they have a specific sweet time can help make children less inclined to think about eating sweets at other times of the day.

No matter when treat time is, it's crucial to brush soon after. If it is nighttime, for example, brushing and flossing teeth before bed will help sweep away the sugar.

Tuesday, October 29, 2013

What is the Most Germ-Ridden Room in Your House?

What is the Most Germ-Ridden Room in Your House?
Germs in the home can show up where you least expect them, even if you diligently try to keep your home clean. So what is the most germ-ridden room in your house? It's not the bathroom--it's the kitchen. This is likely because people regularly disinfect their bathroom while kitchen items may be overlooked.

The following household items are commonly overlooked sources of contaminants that can easily be kept clean with a little elbow grease.
Kitchen Sponges and Rags

The moist environment of sponges and rags is an ideal place for bacteria to flourish. Wiping your counters or dishes with a dirty sponge will only transfer the bacteria from one item to another. Replace kitchen sponges and rags often. Allow them to dry out between uses. Most bacteria can only survive a few hours on dry surfaces. Disinfect sponges regularly by putting them in the dishwasher. Rags should be washed in the washing machine and then dried on high heat. You can also sterilize sponges in the microwave. A dry sponge can be sterilized in the microwave in 30 seconds, a wet sponge in one minute.
Cutting Boards
The cracks and crevices in your cutting board provide plenty of space for bacteria to grow. Be careful of cross contamination. If you use your cutting board for raw meat or fish, be sure to sanitize it thoroughly before chopping vegetables. To clean the board, first hand-wash it using hot water and dish detergent to remove any food particles. You can then use a mixture of 1 teaspoon chlorine bleach in one quart of water to sanitize the board, leaving it to air dry. Alternatively, you can put the board in the dishwasher to sanitize it. You may want to keep two cutting boards in the kitchen, one for raw animal products and one for fruits and vegetables.
Kitchen Surfaces
Kitchen countertops can still harbor germs even if they look clean. This is especially true if you've "cleaned" them with a dirty sponge or rag. The kitchen faucet and faucet handle is an often-overlooked source of potentially harmful bacteria.
Other surfaces not to overlook include: refrigerator ice and water dispensers, spatulas, blender gaskets, can openers and meat and vegetable compartments in the refrigerator.

Thursday, October 24, 2013

Making Applesauce in a Crock Pot

Making Applesauce in a Crock Pot

There are benefits to consuming apples on a regular basis. A medium apple, with peel contains 4.4 grams of dietary fiber which is a good amount. Peeling an apple means throwing away more than half the fiber. Apples contain soluble fiber as well as insoluble fiber. Both types of fiber can help keep you fuller for longer periods of time which can help keep your calorie intake lower.

With the bumper apple crop in Northeast Wisconsin, I have been making apple sauce. I started making apple sauce in a crock pot and found this method to be a great time saver.

Crockpot Apple Sauce
10 large apples, peeled, cored, and sliced
½ cup water
1 teaspoon cinnamon
¼ cup sugar

Place all ingredients in crock pot and cook on high for 3-4 hours. I then put the mixture in a blender so it is smooth. An immersible blender will also work. I then place applesauce in freezer containers and freeze.



Tuesday, October 22, 2013

Whole Grain Standard Clarified

Whole Grain Standard Clarified
The American Association of Cereal Chemists now referred to as AACC International has put forth a more specific criterion regarding how much of a food product has to be whole grains to qualify to use the term “whole grain.” The AACC International recommended that a “whole grain” product should contain 8 grains of whole grains per 30 grams (a little over an ounce).

In the past, to qualify for a “Basic” stamp a product must contain at least 8 grams of whole grains per serving. But different serving sizes left what some viewed as a loophole in that definition.

The new definition is similar to one used in the federal Dietary Guidelines which calls for 8 grams per ounce equivalent.

Grains, especially whole grains are an essential part of a healthy diet. They are a good source of complex carbohydrates, some key vitamins and minerals and naturally low in fat. Here are some ways to incorporate whole grains into your diet.

o To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
o For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
o Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
o Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
o Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
o Use whole-grain bread or cracker crumbs in meatloaf.
o Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan

Friday, October 18, 2013

Tomatoes

Tomatoes
With the weather forecast looking rather chilly for next, the growing season will be winding down quickly. A number of gardeners still have green tomatoes in the garden. Many tomato fruits may be ripened indoors for eating or canning, or use the green fruit to make green tomato pickles, relish, or salsa. Here are some tips and ideas.


Ripening tomato fruit indoors Before frost hits, pick any tomatoes that have even partially turned color as well as mature green fruits – those that have turned light green to white – for ripening indoors. Do not harvest firm, dark green fruits as these have not yet developed to a point where they can ripen indoors. Do not harvest fruits from dead or diseased plans. These plants are not healthy enough to support proper development of tomato fruits for safe canning or preserving.

Store tomato fruits at 55 to 70°F in well-ventilated, open cardboard boxes or on newspaper in a warm room, but out of direct sunlight. Check fruit every few days and collect those that have ripened, or eliminate any that may have spoiled. Cover or package in a plastic bag any fruits that begin to shrivel and dry, but are still not ripe. Green tomato fruit will ripen in about 2 weeks at 65 to 70°F; more mature fruit will ripen in a few days to a week.

Process ripened fruit Tomato fruit ripened indoors may be safely canned in recipes found in the Extension publication Tomatoes Tart & Tasty or from the National Center for Home Food Preservation. Tomatoes ripened indoors may not be as flavorful as those ripened out-of-doors, but they may be safely canned in recipes calling for ripe, red tomatoes. [Note: It is an error in Tomatoes Tart & Tasty when it states that ripened indoors should not be canned.]

Or consider processing mature green fruit into flavorful pickled products: Pickled sweet green tomatoes, Spiced green tomatoes, Green tomato relish Add spice to your life! You may safely substitute green tomatoes for tomatillos in an approved salsa recipe (try Green Tomato Salsa!), and you may also safely substitute green tomatoes or tomatillos for ripe tomatoes in any approved salsa recipe.

Indoor-ripened tomatoes may be dried in a dehydrator, although the resulting product will not be as flavorful as vine-ripened tomatoes. Green tomatoes cannot be successfully dried.



Tuesday, October 15, 2013

Freezing Apples

Freezing Apples

The apple crop in Northeast Wisconsin has been bountiful this fall. I had many calls in the past week about freezing apples. This is a great way to preserve them and enjoy them this winter.
Preparation: A sugar or dry pack is good for pie making. If you plan to make jam or jelly do not add sugar at time of freezing.
Select full-flavored apples that are crisp and firm. Wash, peel and core. Slice apples. I put slices of apple in Fruit Fresh and water to maintain their color. Then drain.
Sugar Pack – Mix ½ cup sugar with 1 quart (1 ¼ pounds) fruit. Pack apples into freezer containers or freezer bags. Leave headspace as fruit can expand when frozen. Seal container and freeze.
Dry Pack – Follow directions for sugar pack, omitting sugar. Treated apple slices can also be frozen first on a cookie sheet and then packed into containers as soon as they are frozen – one to two hours.

Thursday, October 10, 2013

Getting a Clearer Picture of Overweight and Obesity in Wisconsin

Getting a Clearer Picture of Overweight and Obesity in Wisconsin
Recent reports about child obesity rates across the U.S and in Wisconsin may sound confusing without a look at the larger picture. One story offers good news–overweight and obesity rates in young children in low-income families are declining in most states. On its heels is another story that says overweight and obesity rates for Wisconsin preschoolers in low-income families have not gone down. Are we hearing conflicting information? And how can we better understand influences on obesity?

Each news story is based on the same Centers for Disease Control and Prevention report (Progress on Childhood Obesity, http://www.cdc.gov/VitalSigns/ChildhoodObesity/), but each takes a different perspective. Although overweight and obesity rates declined in 19 of 43 states reporting this information, overweight and obesity rates remained the same in 21 states, including Wisconsin.

Social and economic issues may not be the first things that come to mind when people think about obesity, but conditions such as poverty can make children and adults more vulnerable to becoming obese. The basics of good health start where people live, learn, work and play.

Like all Americans, families struggling to get by may be subject to sedentary lifestyles and overeating, but they face additional challenges. Families who can’t afford the basics in life may face high levels of stress due to worries about paying their bills, neighborhood safety and inadequate transportation.

Low-income neighborhoods frequently lack full-service grocery stores with high-quality fruits and vegetables that are low in calories and packed with nutrients. When healthier foods are available, they may be more expensive than other foods.

Low-income families may also have limited access to affordable healthcare and more barriers to being physically active. For example, there may be fewer parks in their neighborhood or funds to enroll their children in organized sports.

Over the past few years, the percent of families living in poverty in Wisconsin has stubbornly remained at around 13 percent. And while the unemployment rate continues to hover around 7 percent--better than the nation as a whole--job growth continues to lag behind population growth.

Working to reduce poverty could contribute to reducing childhood obesity.

Source: Gayle Coleman, gayle.coleman@ces.uwex.edu or Amber Canto, amber.canto@ces.uwex.edu

Tuesday, October 8, 2013

October is National Pork Month

October is National Pork Month


October is National Pork Month. Plan some meals throughout the month that showcase pork. Pork contains high quality of protein which may help you feel fuller longer, and provide you with an excellent source of many B vitamins for energy.

When shopping for pork, choose lean cuts. To identify lean cuts of pork at the grocery store, look for the word “loin” on the label, such as pork tenderloin or loin chop. Pork tenderloin is just as lean as a skinless chicken breast. An analysis by the U.S. Department of Agriculture found there are six cuts of pork that are considered either extra lean or lean by labeling standards (less than 10g of fat, 4.5g saturated fat, and 95 mg of cholesterol per serving). These include pork tenderloin, pork boneless top loin chop, pork top loin roast, pork center loin chop, pork sirloin roast and pork rib chop.

If you are concerned about how long to cook pork, the U.S. Department of Agriculture recommends that the safe end-point for cooking pork is now 145 degrees (lowered from 160 degrees). At 145 degrees, the pork will be a little pink in color, but is safe to eat. Since today’s pork is leaner than ever, the lower cooking temperature results in a juicier, more flavorful meat. It is a good idea to use a meat thermometer to ensure proper cooking temperature.

Thursday, October 3, 2013

Flavonoids-A Benefit of Eating Fall Vegetables

Flavonoids – A Benefit of Eating Fall Vegetables

With the warm temperatures we have been experiencing in Green Bay, gardens continue to produce a variety of vegetables. These colorful vegetables can add flavor, color and health benefits to our diets. One health benefit is flavonoids.

Flavonoids are compounds found in plants that are believed to have a positive impact on health. Flavonoids are also plant pigments that contribute the brilliant and beautiful colors found in plants – especially oranges, yellows, and reds. Scientists estimate that there are literally over 6,000 flavonoids found in plants.

In some studies, intake of foods rich in flavonoids has been associated with a decreased risk of chronic diseases such as cancer, heart disease, asthma, and stroke. Flavonoids are also believed to boost the immune system, promote longevity and protect brain health.

What foods provide flavonoids? Flavonoids are found in almost all plants, including herbs, fruits, vegetables, legumes, red wine, tea and chocolate. Some fall favorites include apples, winter squash, grapes, nuts, grains and berries (aronia berry or cranberry).

How can I get more flavonoids in my diet?
• Eat a diet rich in a variety of whole, unprocessed fruits and vegetables.
• Try new recipes featuring a variety of vegetables.
• Roasting vegetables is a great way to eat a colorful variety of vegetables.
• Don’t overcook vegetables and use a minimal amount of water to the pan.

Tuesday, October 1, 2013

Storing Apples

Storing Apples


The apple crop is plentiful this year in Northeast Wisconsin. Here are some tips for storing apples.
• The length of time apples remain good in storage depends on the apple cultivars, stage of maturity at picking, handling before storage, how soon they are cooled down, and the temperature and humidity of the storage area.
• If large quantities are to be stored for an extended period of time, selecting the proper cultivar is important. Some Sort the apples that are to be stored. Remove any that are bruised, cut, or show signs of decay. Plan to consume the larger fruit of any cultivar first, saving the smaller ones for later in the season. The larger apples are usually the first to lose their quality and show signs of internal breakdown. Low temperature slows the respiration rate and preserves good quality.
• Apples last several times longer at 32°F than they do at 70°F. Most apple cultivars should be stored at 30 to 32°F for optimum storage. However, McIntosh apples should be kept around 36°F. If possible, the storage temperature should remain constant. The freezing temperature of apples is 27.8 to 29.4°F, so it is best not to store apples in unheated locations where the temperature may get too low. Once thawed, frozen apples deteriorate quickly, resulting in softening of flesh and loss of texture. Relative humidity must be kept high, between 90 and 95 percent, in a fruit storage area. If the humidity is not maintained, apples dehydrate and shrivel, particularly Golden delicious.
• Apples can be kept well in humid cellars that maintain a cool temperature below 40°F. They also can be stored in unheated outbuildings or garages, in Styrofoam chests, or with hay or other insulating materials piled around them to prevent them from freezing.

Unfortunately, most homes are not equipped for proper apple storage. It may not be economically wise to buy large quantities of apples unless proper storage is available or the fruit will be used in a short period of time. Small quantities of apples are usually sold in perforated plastic bags. Storing the fruit in these or similar bags in a cool refrigerator will greatly reduce the respiration rate and the fruit should remain firm and crisp until used. The atmosphere inside the plastic bags is usually quite humid, whereas the atmosphere of the refrigerator has a lower humidity that tends to pull moisture out of the fruit, causing it to shrivel. The holes in the bags eliminate the buildup of carbon dioxide and excess moisture inside the plastic bags. Apples also can be stored in perforated polyethylene bags. However, the bags should not be tied shut. After the fruit has cooled down, the open ends should be folded over.