Eat a Rainbow of Fruits and Vegetables

Eat a Rainbow of Fruits and Vegetables

When purchasing fruits and vegetables at the grocery store or at a farmer’s market, consider a rainbow of color. The same is true when planting your garden. Different colors of fruits and vegetables  offer a variety of vitamins, nutrients, and antioxidants.  A crayon box is a good guide. 

Red vegetables like tomatoes have the antioxidant lycopene. Peppers are a good source of vitamin C. Blue and purple fruits like berries contain anthocyanins. Carrots are a good source of beta-carotene.

Don’t forget about white vegetables.  Cauliflower contains the powerful cancer-combating compounds.  Garlic and onions protect against stomach and colorectal cancer.     

  

Encouraging Older Adults to Eat Healthy

The Importance of Eating Well

Most people have less appetite and eat less as they age. They are less active and need fewer daily calories to maintain normal weight. Sadly, many older adults don't meet their daily caloric needs, which results in weight loss. Physical changes that take place as people age can lead to decreased food intake as well.

Here are other age-related changes that affect nutrition:

•  Some loss of taste and smell making food taste bland
• Loss of awareness of thirst
• Dry mouth
• Problems with teeth and gums and loss of muscle mass in jaws and throat cause difficulties with chewing and swallowing

I recently did a couple of presentations as part of a conference for caregivers.  I spoke about the importance of good nutrition and challenges that caregivers may incur when caring for older adults.  Here are some tips to help caregivers encourage older adults to eat healthy.

}  Make soups and chunky stews.

}  Use specially designed kitchen tools and utensils. 

}  Serve smoothies for breakfast.

}  Soft and easily chewable foods include mashed sweet potatoes, cooked pasta, canned fruits, scrambled eggs, pudding, yogurt, and cheese.

}  Offer high calorie snacks for care recipients who need to gain weight

}  Make lunch the “big” meal of the day.

}  Eat small meals often.

}  Offer fluids so care recipient stays hydrated.

}  Invite family and friends to eat with care recipient.

}  Serve colorful foods.

}  Eating out can be a pleasant change for care recipient.

}  If possible encourage care recipient to help with meal and snack preparation

Dining Out When You Are Vegetarian

Dining out can be a challenging experience for vegans and vegetarians. It can be difficult to find vegetarian options on the menu.  In some cases, dishes may be cooked with ingredients vegetarians avoid like butter, chicken stock and gelatin.  Keep in mind these tips when dining away from home.
·         For starters, check menus for symbols such as a v or a leaf marking dishes as vegetarian or vegan. When in doubt, ask the wait staff. Increasingly, servers are being trained to meet the needs of non-meat eaters.
·         Don’t be afraid to make a special request. Some chefs will modify a dish so it fits into your diet.
·         When ordering, consider vegetable appetizers or side dishes as your main course.
·         At social events, work functions or other catered events, request a vegetarian meal in advance.
·         Finding meatless options at fast food restaurants can be challenging, but many restaurants now have salad menus and sandwiches with vegetable or meat substitute fillings. Breakfast items are often vegetarian friendly, especially for lacto-ovo-vegetarians.
·         Dining at a friend’s house? This can be tricky if only one main course is being served. If you are invited to someone’s house for a meal, let your host know in advance about which foods you do not eat. You can also offer to bring a vegetarian dish to share.
·         Ethnic restaurants are often ideal for vegetarians. Asian menus, such as Chinese, Japanese, Thai and Vietnamese, feature a variety of meatless options including rice and noodle dishes containing vegetables and tofu.. South Asian cuisines, including Indian, Sri Lankan, Burmese, Pakistani and Nepali, are known for meatless dishes using breads, lentils, beans, rice, curried vegetables and yogurts. If you do not consume dairy, ensure your dishes are prepared in vegetable oil instead of common ingredients like ghee (clarified butter), cream and paneer (a type of cheese). Also, be wary of fried dishes as they can be high in calories.

Italian, Greek and Middle Eastern foods offer many meatless options such as pasta primavera, pasta marinara, falafel, couscous, minestrone soup, eggplant dishes, Greek salads and tabbouleh. Vegetarian-friendly Mexican cuisine may include burritos, fajitas, tacos, enchiladas, quesadillas and tamales made using rice, beans and cheese. Spanish rice, guacamole and salsa are also vegetarian.

Source: Academy of Nutrition and Dietetics Eat Right website.

Enjoy Grilled Vegetables

Enjoy Grilled Vegetables

Many people will grill out during Memorial Day weekend.  While many Americans do not get 2 ½ cups of vegetables per day, grilling vegetables is an easy way to enjoy these nutrient packed foods.

After firing up the grill, place grill rack four to five inches above coals  or prepare grill for direct grilling on medium.

Choose a combination of vegetables.  I like to use a combination of carrots, sliced potatoes and onions, and cubed sweet potatoes.  Put vegetables in bowl and toss with olive oil and sprinkle with a little sea salt.

Tear off at least 30 inches of tin foil and fold in half.  Place tin foil on flat surface and place vegetables in center of foil.  Bring long sides together and fold to make a pouch.  Turn in ends.

Place on grill and cook 17 to20 minutes.  To serve, open top of pouch.  Enjoy!

Choosing the Right Cereal

Choosing the Right Cereal

 Looking for a healthy cereal can be a challenge with so many options in the cereal aisle of the grocery store. Here are some tips for finding a healthy cereal.
·         Look for whole grain as the first ingredient: whole wheat, whole corn, and oats.  The best choices are 100 percent whole grain.
·         Choose a cereal that is a good source of fiber – at least three grams per serving.  Information about grams of fiber per serving can be found on the Nutrition Facts label printed on food products.
·         Limit sugars to no more than 6 grams per serving – which is ½ teaspoons.    
·         The less processing the better.  Buying a container of oatmeal often is a better option than buying oatmeal packets that usually contain added sodium and sugar.  

A Taste of Spring-Asparagus

A Taste of Spring – Asparagus

While other parts of the country are experiencing significant heat, it is still chilly in the Great Lakes region.  Everything is growing slowly and we are eagerly waiting for leaves to appear on trees and tulips to bloom.  Other vegetation is growing slowly as well. We are looking forward to fresh asparagus from our gardens.   Until then, we will enjoy asparagus from the grocery story.

When buying asparagus, choose upright, firm-looking stalks. Examine the tips.  They should be closed and compact, appearing neither excessively dry nor damp. 

To store, remove any rubber bands or wires from bundled asparagus.  It the asparagus is not eaten right away, keep it loose in a plastic bag in the vegetable crisper.  Fresh picked asparagus should be set in a jar of water with tops loosely covered with a plastic bag.

Be sure to wash the asparagus well before preparing. 

To trim thin stalks, hold the stalk with one hand at the bottom and the other hand a few inches away.  Bend the asparagus gently and let it snap where the tender and tough parts meet.  If it does not snap, move your hand up a little and try again.  With thicker stalks, it sometimes is easier to use a knife.

Roasting is a great way to prepare asparagus.  I toss the asparagus with olive oil and sea salt.  I roast in a 400 degree oven eight to 10 minutes. 

May is National Salsa Month

May is National Salsa Month

Salsa’ is Spanish for ’sauce’ and was named so by the Spaniards during the 1500’s. However Salsa’s history is much older than this, it was a favorite condiment of the ancient Aztecs, Myans and Inca’s as early as 5200 BC. The first salsa consisted of chopped tomatoes, chilis, beans and ground seeds such as squash seeds and was often used as a topping on meats such as turkey and fish.

Salsa does not only refer to the tomato and chili with beans and/or other veggies. There are fruit salsa’, chili sauces, taco sauces, guacamole and mole just to name a few can all be considered salsa’s.

As more people become concerned with eating healthy foods, salsa has become more popular as consumers realize that salsa is much more nutritious than ketchup or nacho cheeses sauces.

May is National Salsa Month, and the perfect way to celebrate is by experimenting with different salsa recipes. Salsas can be scrambled in eggs, dished as a garnish for chicken and fish and served as an ice cream topping. Salsas are enjoyed for their intense flavors and colors. Check out these tips to make sensational salsas.

 

·         Spice up a meal or snack. A combination of tomatoes, onions and peppers can add zest to chips. A mixture of fruit, herbs, onion, and pepper added to meat or fish can add unique flavors to dishes. There are a variety of salsa options for different preferences and dishes such as spicy, hot, sweet, savory, herbal and aromatic. All can make meals tasty without adding lots of calories.
·         Salsa ingredients and preparation tips. Keep cut fruits, such as apples, pears, bananas and peaches, from turning brown by coating them with an acidic juice such as lemon, orange or pineapple juice. Or use a commercial produce protector such as Fruit-Fresh (R), and follow the manufacturer's directions. Cover and refrigerate cut fruit and veggies until ready to serve. Most salsas taste best if refrigerated for about an hour before serving to let flavors blend.
·         Serve salsa safely. Perishable foods like dips, salsas, and cut fruit and vegetables should not sit at room temperature for more than two hours. If serving items such as these for a longer period than this set out a smaller bowl and then replace it with another one when it is empty. Do not add fresh dip or salsa to dip or salsa that has been sitting out. Refrigerate and use up any that has not been served within three to four days of preparation.
·         Salsa canning basics. Canning your own salsa recipe or changing the proportions of ingredients in a tested salsa recipe can be unsafe. The types and amounts of ingredients used, as well as the preparation method, are important considerations in how a salsa is canned. Improperly canned salsas or other tomato-pepper combinations have been implicated in more than one outbreak of botulism poisoning. If you don't have a tested recipe or proper canning equipment, you might try freezing your salsa. Be aware there may be changes in texture and flavor after freezing and thawing. Try freezing a small amount the first time. Herbs and spices may taste better if they are added fresh just before serving. For more information on safe salsa recipes for canning, check out these salsa recipes, such as mango salsa, peach apple salsa and tomato salsa, from the National Center for Home Food Preservation at http://nchfp.uga.edu/how/can_salsa.html.

 Some of the information in this article was authored by or Adapted from Lisa Franzen-Castle, PhD, RD, University of Nebraska-Lincoln Extension Nutrition Specialist. Healthy Bites Newsletter, /fnh/healthy-bites, July 2013.

Increasing Consumption of Seafood

Increasing Consumption of Seafood

Seafood is a delicious and easy way to improve and maintain your health, especially your heart health. The American Heart Association recommends consuming fish two times per week with servings of 3.5 ounces or about 3/4 cup of flaked fish.

Fatty fish tend to be higher in omega-3 fatty acids which have several health benefits that may reduce your risk of cardiovascular disease, reduce inflammation and assist with brain function. These fish include:

·         Salmon
·         Albacore tuna
·         Mackerel
·         Sardines
·         Lake trout
 

Fish offer a good source of protein while having a low amount of saturated fat. Enjoy your fish in a variety of delicious, healthy ways:

·         Marinate and grill in aluminum foil
·         Use in tacos and casseroles instead of beef or chicken
·         Use in salads for a lean protein
·         Pan-fry in a small amount of olive oil with favorite herbs and seasonings
·         Use in a stir-fry with your favorite vegetables
·         Incorporate into a light pasta dish
·         Use in your favorite soup and stew recipes

The Food Drive Five

U. S. Report Card on Physical Activity for Children and Youth

The National Physical Activity Plan Alliance is pleased to announce the release the first U.S. Report Card on Physical Activity for Children and Youth! Download the Full Report or Executive Summary here!  On Tuesday, April 29, 2014 the National Physical Activity Plan Alliance (NPAPA) in collaboration with its organizational partner, the American College of Sport Medicine (ACSM), released the first U.S.Report Card on Physical Activity for Children and Youth during a briefing held in collaboration with the Congressional Fitness Caucus in Washington, D.C.    Russ Pate, Ph.D., Chairman of the NPAP Alliance, revealed the inaugural Report Card results, and Peter Katzmarzyk, Ph.D., Chairman of the 2014 Report Card Research Advisory Committee, explained the research methodology of the 10 indicators evaluated.

Also in attendance was Fitness Caucus Co-chairs - Reps. Aaron Schock (R-Ill.) and Ron Kind (D-Wis.); Paul Roetert, CEO of SHAPE America; William Dexter, President of ACSM; representatives from Design to Move; Ken Harvey, four-time Pro Bowl Washington Redskins linebacker; and Jackie Joyner-Kersee, Olympic gold medalist. "We hope the Report Card will galvanize researchers,health professionals, community members, and policy makers across the U.S. to improve our children's physical activity opportunities," said Katzmarzyki.  Goal of the Report Card   The primary goal of the 2014 U.S. Report Card on Physical Activity for Children and Youth (the Report Card) is to assess levels of physical activity and sedentary behaviors in American children and youth, facilitators and barriers for physical activity, and related health outcomes. The Report Card is an authoritative, evidence-based document providing a comprehensive evaluation of the physical activity levels and the indicators influencing physical activity among children and youth in the United States (U.S). One day, all Americans will be physically active and they will live, work, and play in environments that facilitate regular physical activity. -The National Physical Activity Plan vision       Visit the National Physical Activity Plan website at www.physicalactivityplan.org for more information or to download the report.

Healthy Gifts for Mother's Day

Healthy Gifts for Mother’s Day

This Mother's Day, skip the traditional gifts of flowers or going out for dinner, give mom something she really needs—the gift of good health.

No, you don't have to buy her a treadmill. There are many other things you can do to give your mom a boost in terms of her physical (or mental) well-being. Most moms will truly appreciate that your Mother's Day gift is aimed at keeping her healthy and in your life for a long time. Here is a list of healthy gift ideas for every mom

If you chose to give chocolate, make sure it is dark chocolate. Dark chocolate contains antioxidants, which can mop up the damaging free radicals known to play a role in heart disease and other illnesses.

For the mom who likes to cook, there are many great cookbooks featuring healthy recipes available. Add a steam basket, rice cooker or other fun kitchen gadget or appliance. To accompany these gifts, make mom a healthy meal on Mother’s Day rather than going out for a meal that may contain lots of calories. 

Instead of a gourmet gift basket filled with sweets, make your own fitness gift basket. Possible items to include: yoga pants, exercise DVD, gift certificate for new walking or running shoes, pedometer and arm weights are other possibilities. 

Let mom sleep in on her special day.  Adequate sleep is linked to many health conditions. Perhaps she needs a new bed pillow.

Take a basket and add healthy food items needed to make a quick great tasting meal along with the recipes. 

National Herb Week is the 1st week of May!

What would pesto be without basil, or salsa sans cilantro? Whether used by the pinch or by the bunch, fresh herbs pull a recipe together by infusing the dish with unparalleled aromas and flavors. Sometimes, when the effect you seek is subtle, refined, and delicate, a hint of herbs is enough; other times, handfuls are required.
Culinary use typically distinguishes between herbs, the leafy green parts of the plant, and spices, all the other parts of the plant, including seeds, berries, bark, root, fruit, and even occasionally leaves. Culinary herbs are distinguished from vegetables in that they are used in small amounts and provide flavor (similar to spices) rather than substance to food.

Basil has a floral anise- and clove-like flavor and aroma. Sweet basil pairs naturally with tomatoes, but it can be used with almost every type of meat or seafood. Asian basil has a more distinct anise flavor and is often used in soups, stews, stir fries and curry pastes.

One of the most common and versatile herbs used in Western cooking, parsley has a light peppery flavor that complements other seasonings. It's most often used in sauces, salads and sprinkled over dishes at the end of cooking for a flash of green and a fresh taste.

Cilantro, also called coriander, has a flavor that some people find "soapy," but it's still one of the world's most popular spices. Many people are addicted to its bright refreshing flavor, and it's a staple of Latin and Asian cooking

Fresh mint is perfect for summer-fresh salads, to liven up a sauce and or to brew fragrant teas.

A tough, woody herb with a pungent flavor, rosemary's spiky leaves can be used fresh or dried for long cooking in soups, meats, stews or sauces.

One of the most popular herbs in American and European cooking, thyme can be paired with nearly any kind of meat, poultry, fish, or vegetable.

Most people use dried sage once a year for their Thanksgiving stuffing, but there are many other delicious uses for this herb, particularly in dishes with pork, beans, potatoes, cheese, or in the classic sage and brown butter sauce.

The feathery leaves, or fronds, of the dill plant add a pleasant anise-like flavor to seafood, soups, salads and sauces. Its subtle taste makes a good compliment to foods with delicate flavors like fish and shellfish. I most commonly use dill when canning pickles.

Oregano, a pungent herb primarily found in Mediterranean and Mexican cuisines.

Make Meetings Healthier

Make Meetings Healthier

Creating a culture of health and wellness in meetings and conferences is an important way to help people eat well and be physically active, foster healthier work environments, and cultivate social norms around healthier choices and behaviors. I was recently at a meeting where cheesecake was served at an afternoon break.  Cheese cake is a treat that tastes good, but perhaps is not the best choice for attendees who had been sitting all day and had eaten lunch a few hours prior to the afternoon break.

Supporting healthy food and beverage choices, providing physical activity opportunities, and promoting sustainability are the areas of focus for the National Alliance for Nutrition and Activity (NANA) meeting and conference guidance. This toolkit is available at: www.healthymeeting.org.

Here are some tips for planning meals and snacks for meetings.

·         Make water the default beverage.
·         Do not offer full-calorie sugar-sweetened beverages. Serve 100% juice, 100% juice diluted
with water, low-fat or non-fat milk, calcium and vitamin D-fortified soymilk, or beverages with
40 calories per container or less.
·         Offer low-fat or non-fat milk with coffee and tea service in addition to or in place of half and
half.
·         Offer nutritious food and beverage options.
·         Offer recommended servings of fruits, vegetables, and whole grains, especially for all-day meetings.
·         Place healthier foods and beverages in prominent positions, where they are most likely to be seen and more likely to be chosen.
·         Post calories in worksite cafeterias and at conferences and meetings when appropriate and/or possible.
·          Provide reasonable portions of foods and beverages (i.e., avoid large portions).
·          Consider not serving food at breaks that are not mealtimes; instead provide physical activity.
·         Ensure healthier options are attractively presented, appealing, and taste good.
·         Offer physical activity opportunities that are relevant to the audience and environment to help people achieve at least 30 minutes of physical activity each day.
·         Prioritize sustainable practices when possible, by minimizing waste, encouraging recycling, and sourcing products from sustainable producers.