Healthy Recipes for Super Bowl Parties

Here are some great tasting and healthy recipes to serve at Super Bowl festivities this weekend.

Pomegranate Salad

1 bunch romaine lettuce, torn (about 8 cups)
½ cup pomegranate seeds
½ cup chopped pecans or walnuts, toasted
½ cup shredded Parmesan cheese
1 large Granny Smith apple, chopped
1 tablespoon lemon juice
¼ cup olive oil
¼ cup white wine vinegar
2 tablespoons sugar
¼ teaspoon salt

1.       In a large bowl, combine romaine lettuce, pomegranate seeds, pecans and cheese. Toss apple with lemon juice and add to salad.

2.       In a small bowl, whisk remaining ingredients until blended.  Drizzle over salad; toss to coat.  Serve immediately.

Healthy Snacks for Super Bowl Parties

Bean Dip
1 16 ounce can pinto beans, drained and washed 
1 16 ounce can black beans, drained and washed
1 15 ounce can pegged corn
1 cup chopped green, red and yellow pepper
1 cup chopped onion
1 cup chopped celery

Dressing

½ cup olive oil
½ cup apple cider vinegar
1/3 cup sugar (may need to add a little more)
½ teaspoon salt (optional)
½ teaspoon pepper (optional)

Combine dressing ingredients in saucepan and heat, stirring constantly until sugar dissolves.

Mix together first six ingredients and then pour dressing over bean mixture and mix well.  Marinate for several hours.  You can drain and eat with chips or just eat as is.  

Fruit Dip

2 cups vanilla yogurt
1 teaspoon dry sugar free gelatin (I used raspberry flavor)

Combine vanilla yogurt and dry gelatin Serve with fresh fruit i.e. apple slices, pineapple, grapes and strawberries.

Gluten-Free Food Label

Gluten-Free Food Label

On August 5, 2013, FDA issued a final rule defining the term “gluten-free” for voluntary use in the labeling of foods. The compliance date for the final rule was August 5, 2014. Food products bearing a gluten-free claim labeled on or after that date must meet the rule's requirements. In addition, on June 25, 2014, FDA issued a guide for small food businesses to help them comply with the final rule's requirements. FDA will continue to educate and monitor industry on the gluten-free claim.

 Who does the rule benefit? These actions benefit people with celiac disease, an inherited chronic inflammatory auto-immune disorder that is estimated to affect up to 3 million Americans. For people who have celiac disease, consumption of gluten results in the destruction of the lining of the small intestine and the risk of other serious health conditions. The definition also benefits the food industry by establishing a level playing field among manufacturers of products labeled “gluten-free.”

In general, foods may be labeled “gluten-free” if they meet the definition and otherwise comply with the final rule’s requirements. More specifically, the final rule defines "gluten-free" as meaning that the food either is inherently gluten free; or does not contain an ingredient that is: 1) a gluten-containing grain (e.g., spelt wheat); 2) derived from a gluten-containing grain that has not been processed to remove gluten (e.g., wheat flour); or 3) derived from a gluten-containing grain that has been processed to remove gluten (e.g., wheat starch), if the use of that ingredient results in the presence of 20 parts per million (ppm) or more gluten in the food. Also, any unavoidable presence of gluten in the food must be less than 20 ppm.

The final rule applies to all FDA-regulated packaged foods, including dietary supplements. The rule excludes those foods whose labeling is regulated by the U.S. Department of Agriculture (USDA) and the Alcohol and Tobacco Tax and Trade Bureau (TTB). Generally, USDA regulates the labeling of meats, poultry, and certain egg products (FDA regulates the labeling of shell eggs). TTB regulates the labeling of most alcoholic beverages, including all distilled spirits, wines that contain 7 percent or more alcohol by volume, and malted beverages that are made with both malted barley and hops.  FDA says that restaurants making a gluten-free claim on their menus should be consistent with FDA’s definition

All foods imported into the United States must meet the same federal requirements as foods domestically produced. Therefore, if the label of an imported food subject to FDA regulations makes a gluten-free claim, that food must comply with the gluten-free labeling requirements.

Healthy Habits Can Save You Money

Healthy Habits Can Save You Money

We know that not smoking, being active and making healthy food choices are good for our bodies. But what about our wallets?

Research shows that healthy habits can also save money. Gayle Coleman, nutrition education specialist with the University of Wisconsin-Extension, offers 10 tips for increasing your health--and wealth--in 2015.
1. Stop (or don’t start) smoking. Simple math reveals big savings. For example, if you smoke a pack of cigarettes a day at $8 per pack and quit smoking, you could save around $240 per month or close to $3,000 per year. Smokers who quit also are more likely to save money on health care such as treatment for upper respiratory illness.
2. Take a brisk walk for 30 minutes (or more) each day. Research shows that people who get regular physical activity are less likely to have heart disease, Type 2 diabetes, osteoporosis and some cancers.”

Being physically active helps people manage their stress, blood pressure, blood sugar and body weight. Studies show that average out-of-pocket spending for individuals with at least one chronic medical condition such as diabetes was $655 annually per person. For individuals with three or more chronic conditions it was $1,865 annually. Compare these costs to the cost of a pair of comfortable walking shoes.
3. Enjoy your food but eat less. Choosing smaller portions of food often means consuming fewer calories and maintaining a healthy weight, especially if you’re cutting back on desserts, high-fat meats and sugary beverages. And reducing portion sizes to lose weight is more cost-effective than participating in a weight loss program that may charge $20 to $50 a month.

4. Wash your hands. Lathering up with soap and water, and scrubbing your hands for 20 seconds is key to preventing illnesses such as colds and flu. Staying healthy could also save wages. For example, an employee making $10 per hour without the benefit of sick leave would lose $80 per day by missing work due to illness or to care for a sick child.

5. Drink water in place of sugary beverages. Replacing sugary beverages with water can save hundreds of dollars a year. For example, if you spend $1 per day on soda and replace it with tap water, you could save $30 per month or $365 per year.

6. Eat fruit in place of sweet snacks. Fruits are loaded with nutrients, low in calories and can reduce the risk of developing chronic disease. The cost of a piece of fruit might be about the same as a candy bar, but when you look at potential cost savings for preventing illness, fruit is the better bargain.

7. Munch on raw veggies in place of snack chips. Vegetables are another nutrition bargain. The cost of a bag of baby carrots is less than the cost of a similar size bag of snack chips--but the carrots could save you money through better health and lower health care costs.
8. Plan and prepare low-cost meals. A few hours a week spent planning your shopping and preparing meals can save your family hundreds of dollars a year. Include foods that are a good buy, such as in-season produce or lean meat that is on sale. Planning a weekly menu also increases the chances that food you purchase will be used before it spoils. For example, you might save $5 per week by bringing two lunches from home rather than eating out, which adds up to $20 per month or $240 per year.
9. Read labels and follow directions on medications. Not following directions on over-the-counter or prescription medications can be a costly mistake. Ask your doctor or pharmacist if directions are confusing or you have questions about taking your medications. Research indicates that the cost of low health literacy to the Wisconsin economy is in the range of $3.4 billion to $7.6 billion annually.
10. Prevent illness. You’ve probably heard the phrase “an ounce of prevention is worth a pound of cure.” The same thing applies to health care costs. Getting a flu vaccine at the local drugstore might cost $30 a year. But you save on the costs of medications, lost work, doctors’ visits and even hospitalization to treat the flu if you get sick. Similarly, early detection and treatment of diseases such as heart disease, diabetes and cancer through low-cost screenings, could save you the expense of more extensive treatment down the road.

Source: Gayle Coleman, Nutrition Education Specialist with the University of Wisconsin-Extension

 

 

January 24-National Peanut Butter Day

January 24 – National Peanut Butter Day

It’s National Peanut Butter Day! Peanut butter is a staple in over 90% of American households and the average person consumes more than six pounds of peanut products each year. Women and children prefer creamy peanut butter, while most men go for the chunky variety.

George Bayle, a St. Louis snack food maker, started making peanut butter in the 1890s. For many years, manufacturers struggled with the oil separating from the grainy solids of the peanut butter. In 1923 Heinz became the first company to homogenize the peanuts into the spreadable butter we know and love today. Before long peanut butter was a classic American food.

Did you know that it takes 550 peanuts to make a 12 ounce jar of peanut butter? Peanuts are cholesterol free and an excellent source of protein. In fact, it’s the high protein content that causes peanut butter to stick to the roof of your mouth.

But is peanut butter good for you? Well, like most nut butters, peanut butter is high in fat and calories (with around 190 calories and 16 grams of fat per 2 tablespoons). But the good news is, you get a lot of nutrition for your 190-calorie investment. Nuts and nut butters are a great source of protein, fiber, vitamins, minerals, and phytochemicals

To celebrate National Peanut Butter Day, spread some tasty peanut butter on whole wheat toast,  bake some peanut butter cookies, or enjoy a spoonful right out of the jar!

The Real Problem with Eating Out

The Real Problem with Eating Out

Dining out was once reserved for the wealthy or a special occasion. Not anymore. Now more than a third of the food Americans eat is made up of so-called “away-from-home” foods, which include both restaurant food and pre-packaged or prepared foods purchased at supermarkets. And about 40 percent of that comes from fast-food restaurants serving the likes of cheeseburgers and French fries.  

To better understand the obesity epidemic in America, Alice H. Lichtenstein, a senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, and her colleagues looked at whether portion sizes and the nutritional content of fast food have changed over the last two decades. They gathered data from the three most popular fast-food chains in the United States between 1996 and 2013. They tallied the sodium, saturated fat and trans fat content in French fries, cheeseburgers and grilled chicken sandwiches.

Perhaps surprisingly, they found that neither portion size nor nutritional content has changed much over 17 years—but, they stress, that doesn’t mean the food is healthy. Fast-food portion sizes are still quite large and often contain sky-high amounts of salt and many more calories than most of us need at one sitting. While the nutritional content of the foods varied markedly among the restaurants—a small serving of fries at one chain might contain more than twice as much sodium as the same product at another chain—the scientists found a large serving of fries at all three chains contains about a quarter of an active adult’s daily recommended calories. Likewise, a large meal of a cheeseburger, fries and a soda contains almost a full day’s recommended serving of sodium.

The team’s findings were published on December 31, 2014 in a pair of papers in Preventing Chronic Disease, the research journal of the U.S. Centers for Disease Control and Prevention. Implications of their findings

·         The take-home message is that obesity epidemic cannot be attributed just to portion size. Certainly there is evidence that portion sizes were increasing in the late 1990s and early 2000s. The study found serving portions have stabilized.  The study also found that simple advice to individuals—to always order the small portion, for example—may not necessarily have the intended effect. That’s because the small size of an item in one fast-food outlet can be very different from the small size of the same item in another fast-food outlet.

·         If there was a higher proportion of the population purchasing healthier options, there would be a greater number of healthier options.

·         Calories, saturated fat and sodium in cheeseburgers, fries and regular beverages are extremely high and represent a very large proportion of what somebody should be consuming over an entire day.

Source: Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts:  See more at: http://now.tufts.edu/articles/real-problem-eating-out#sthash.GT9HgRqJ.dpuf

Making Time for Tea

Making Time for Tea

Tea is the most widely consumed beverage in the world next to water, and can be found in almost 80% of all U.S. households. It is the only beverage commonly served hot or iced, anytime, anywhere, for any occasion. On any given day, over 158 million Americans are drinking tea.  In 2012, Americans consumed well over 79 billion servings of tea, or over 3.60 billion gallons. About 84% of all tea consumed was Black Tea, 15% was Green Tea, and a small remaining amount was Oolong and White Tea. (Source: Tea Association of the U.S.A. Inc.)

Multiple studies link tea intake with a decreased incidence of heart disease.  Antioxidants may protect against some cancers and other diseases.

Black, oolong, green and white teas come from the same plant.  The differences between these varieties lie mainly in how they are handled after the leaves are picked.  Black and oolong teas undergo varying degrees of oxidization, a process that brown the leaves and enriches their colors and flavors.  Black tea is oxidized longer than oolong, resulting in a more robust flavor and has a deeper color.  Oolong teas have a lighter flavor.

Green and white teas undergo no oxidation.  Green tea is pan or steam fried shortly after picking, resulting in a light greenish-yellow tea with a grassy, toasted flavor.  White tea is minimally processed, has a natural sweetness and contains very little caffeine.

Strictly speaking, herbal teas are not true teas. They can be made from roots, seeds, leaves and flowers of a variety of plants.  They may not have the disease-fighting properties of true tea.     

How to Build a Healthier Burger

How to Build a Healthier Burger

Football fever continues at a high pitch in Green Bay with the Green Bay Packers traveling to Seattle to take on the Seahawks this weekend.  With a football game in Green Bay, comes lots of parties and at these events is plenty of food.  Since temperatures in Green Bay are above zero again, a number of grills most likely will be fired up for food preparation prior to the game or at halftime.   Whether you are enjoying a hamburger while watching a sporting event or as part of a meal, here are some tips for enjoying a healthier burger.

·         Whole grain buns are a better option than white buns.  To save some calories try a whole wheat English muffin.

·         Consider a turkey burger rather than a beef burger.  If you choose beef, make sure to purchase the leanest hamburger you can afford. 

·         Rather than topping a hamburger with strips of bacon, layer grilled vegetables on top such as mushrooms, bell peppers and onions. Another option is to pile high the veggie toppings like lettuce, tomatoes, and onions.

·          If you’re a cheeseburger lover, stick with one slice of cheese or you’ll send the calories and sodium through the roof.

·         Be mindful with condiments like ketchup, mayo, and barbecue sauce because of the extra fat and sugar and keep portions to 1 tablespoon.  Another option is to use mashed avocado as a creamy spread.

Enjoy Heart Healthy and Great Tasting Walnuts

Enjoy Heart Healthy and Great Tasting Walnuts

Many of us have made New Year’s resolutions to make healthy food choices.  One of those great choices is walnuts.  Walnuts have many health benefits.

Walnuts offer a variety of antioxidants. According to an evidence-based review, antioxidants help to protect from certain chronic diseases of aging, including cardiovascular, neurological and anticarcinogenic ailments due to their ability to control free radicals, known to negatively influence healthy aging.

In addition to antioxidants and essential ALA/omega-3 fatty acids, an ounce of walnuts provides a convenient source of protein (4 grams) and fiber (2 grams). Most Americans don't get enough dietary fiber which promotes healthy bowel function and helps you feel full — a key component in maintaining a healthy weight. Walnuts are also a good source of magnesium (44 mg/oz) and phosphorus (98 mg/oz) – both important minerals involved in the body's processes and necessary for achieving optimal wellness.

In-shell walnuts are available in bags and in bulk bins, typically in the produce section. Buy for holiday decorating, festive snacking, and for social after-meal cracking sessions. Most readily available during the fall and winter months, so if you like to have in-shell walnuts on hand throughout the year, be sure to stock up in the fall!

Shelled walnuts are available in bags and in bulk bins. Look for them in the produce section, snacking and baking aisles at your local supermarket. Sold as halves, halves and pieces, pieces and chopped, among other forms. Shelled walnuts are available in supermarkets and club stores year-round.

The fresh taste of walnuts can be maintained by keeping them cold. Walnuts go rancid when exposed to warm temperatures for long periods of time. Heat causes the fat in walnuts to change structure, which creates off odors and flavors. Fresh walnuts smell mildly nutty and taste sweet. If your walnuts smell like paint thinner, you know they’re rancid. And if they’re rancid, you should throw them away!

When bringing walnuts home from the store, the best place to store them is in the refrigerator or freezer, depending on when you’re going to use them. If you’re going to use the walnuts right away, place them in your refrigerator. If you’ll be storing them for a month or longer, store them in your freezer.

If walnuts are in sealed packaging, store in their original packaging. Once the bag is open, transfer the walnuts to an airtight container to maintain freshness. If walnuts are bought in bulk, either in-shell or shelled, place the walnuts in an airtight container for long-term cold storage.

When storing walnuts in your refrigerator, store them away from foods with strong odors (e.g. fish, cabbage, onions). Walnuts can absorb the flavors of other foods.

Wait to shell or chop walnuts until you’re ready to use them. The same applies for ground walnut meal; don’t grind walnuts until you’re ready to add the walnut meal to your recipe. This will help maintain great flavor.

Source: California Walnut Website

 

Six Reasons SuperTracker Is the Answer to Conquering New Year's Resolutions

 Six Reasons SuperTracker Is the Answer to Conquering New Year’s Resolutions 

If you are like millions of Americans, thinking about New Year’s Resolutions makes your hands sweat. Don’t worry. USDA’s Center for Nutrition Policy and Promotion has got you covered.

Whether you want to lose weight, get more calcium in your diet, or increase your activity, SuperTracker is here to help. With these six steps, you’ll be well on your way to making your New Year’s Resolution a reality!

- See more at: http://blogs.usda.gov/2015/01/08/six-reasons-supertracker-is-the-answer-to-conquering-new-years-resolutions/#sthash.fE7UO87g.dpuf

1. You can create a FREE New Year’s Resolution plan that is right for you.

When it comes to making healthy changes, one size doesn’t fit all. With SuperTracker’s My Plan, registered users can create a personalized diet and physical activity program to meet their needs.
- See more at: http://blogs.usda.gov/2015/01/08/six-reasons-supertracker-is-the-answer-to-conquering-new-years-resolutions/#sthash.fE7UO87g.dpuf

2. You’ll get your own personal cheering squad!

We don’t want you out in the field on your own. That’s why SuperTracker offers a Coach Center – to keep you on track to better health. SuperTracker will send you tips to reach your goals and a giant pat on the back with every milestone you reach.
- See more at: http://blogs.usda.gov/2015/01/08/six-reasons-supertracker-is-the-answer-to-conquering-new-years-resolutions/#sthash.fE7UO87g.dpuf

3. You can log your food AND your activity with one program! Think of SuperTracker as your one stop health shop. You can track what you eat with Food Tracker and how much you move with Physical Activity Tracker. See how your daily choices stack up to meet your goals. - See more at: http://blogs.usda.gov/2015/01/08/six-reasons-supertracker-is-the-answer-to-conquering-new-years-resolutions/#sthash.fE7UO87g.dpuf

4. You can compare and contrast foods on the go!

Rushing through the grocery store to pick up something healthy for dinner? SuperTracker’s Food-A-Pedia is here to lighten the load and the calories. Compare foods side by side and choose the foods that are right for you.
- See more at: http://blogs.usda.gov/2015/01/08/six-reasons-supertracker-is-the-answer-to-conquering-new-years-resolutions/#sthash.fE7UO87g.dpuf

5. Yep, there’s a graph for that.

Show off your success with SuperTracker’s fancy graphs and charts. Make your coworkers jealous when they see how many fruits and veggies you are eating.
- See more at: http://blogs.usda.gov/2015/01/08/six-reasons-supertracker-is-the-answer-to-conquering-new-years-resolutions/#sthash.fE7UO87g.dpuf

6. One tool for the whole family – almost…You can create multiple profiles within one account to keep the whole family on track. SuperTracker is a plan for the whole clan! Well, almost – Fluffy the cat might need to find his own fancy health tool. - See more at: http://blogs.usda.gov/2015/01/08/six-reasons-supertracker-is-the-answer-to-conquering-new-years-resolutions/#sthash.fE7UO87g.dpuf

 

January is National Slow Cooking Month

January Is National Slow Cooking Month

January is National Slow Cooking Month and one way to increase meals at home is to use a slow cooker. Check out the following information on slow cooker benefits, food safety, and recipe ideas.

Benefits, food safety, and recipe ideas:

Slow cooker benefits. They use less electricity than an oven and can be used year-round. Because of the long, low-temperature cooking, slow cookers help tenderize less-expensive cuts of meat. They usually allow for one-step preparation; putting all the ingredients in the slow cooker saves time and reduces cleanup. A variety of foods can be cooked in a slow cooker, including soups, stews, side dishes, main dishes, meats, poultry, and desserts.

Know your slow cooker. Most slow cookers have two or three settings. Food typically cooks in six to 10 hours on the low setting and four to six hours on the high setting. If possible, turn the slow cooker on the high setting for the first hour of cooking time and then use the setting that fits your needs. Read your slow cooker instruction manual and follow manufacturers' directions. Slow cookers are available in different sizes, so instructions will vary.

Slow cookers and food safety. Begin with a clean cooker, utensils and work area. Keep perishable foods refrigerated until preparation time. Store cut-up meat and vegetables separately in the fridge. Always thaw meat or poultry before putting it into a slow cooker. Vegetables cook slower than meat and poultry, so if using them, put vegetables in first. Then add meat and liquid suggested in the recipe, such as broth, water or sauce. Keep the lid in place, removing only to stir the food or check for doneness.

Safely handle leftovers. Do not store leftovers in a deep container, such as the slow cooker. Store leftovers in shallow covered containers and refrigerate within two hours after cooking is completed. Reheating leftovers in a slow cooker is not recommended. Cooked food should be reheated on the stove, in a microwave, or in a conventional oven until it reaches 165 degrees Fahrenheit (F). Then the hot food can be placed in a preheated slow cooker to keep it hot for serving, at least 140 degrees F as measured with a food thermometer.

 Recipe conversions. Most recipes can be converted. Because liquids do not boil away in a slow cooker, you can usually reduce liquids by one-third to one-half. This reduction in liquid does not apply to soups. Pasta may become mushy if added too early, so it could be added at the end of the cooking process or cooked separately and added just before serving. Milk, cheese and cream may be added one hour before serving.

 Source: Lancaster County Extension, Lincoln, NE

January is National Oatmeal Month

January is National Oatmeal Month

January is National Oatmeal Month This is the perfect month to focus on improving your overall health and increasing whole grains in your diet, giving you a good excuse to start the year off right. While January is national oatmeal month, all whole grains can have many great health benefits and can reduce the risk of some chronic diseases.

Oats have a sweet flavor that makes them a favorite for breakfast cereals. Unique among the most widely-eaten grains, oats almost never have their bran and germ removed in processing.

In the U.S., most oats are steamed and flattened to produce rolled oats, sold as "old-fashioned" or regular oats, quick oats, and instant oats. The more oats are flattened and steamed, the quicker they cook – and the softer they become. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain. Cooked for about 20-30 minutes, steel-cut oats create a breakfast porridge that delights many people who didn't realize they love oatmeal!

A number of studies have documented the many health benefits of oats.

·         Eating oats helps lower LDL "bad" cholesterol and may help reduce the risk of heart disease.

·         Help reduce blood cholesterol levels

·         Oats help you feel fuller longer, which helps control your weight.

·         Oatmeal and oats may help lower blood pressure.

·         Oats may help reduce your risk of type 2 diabetes, since their soluble fiber helps control blood sugar.

·         Help manage your weight.

·         Prevent certain cancers.

According to the United States Department of Agriculture (USDA), grains are an important part of the five food groups. It is an important source of nutrients, like dietary fiber, several B vitamins, like thiamin, riboflavin, niacin and folate and minerals, like iron, magnesium and selenium.

So go ahead, fix yourself a healthy bowl of oatmeal and celebrate national oatmeal month! Remember oatmeal is only for breakfast; it can be included in pies, savory dishes like meat balls, casseroles and desserts like apple and peach crisp or cookies.

2015 Food Trends

2015 Food Trends

With 2015 recently rung in, it’s an appropriate time to look at trends for the new year.   

Rise in fermented foods. Fermented foods such as yogurt, kimchee and sauerkraut contain live cultures, or are preserved in liquid so their sugars and starches can become bacterial-boosting agents which is  said to aid digestion.

Craft beers. Craft beer has been increasing in popularity in recent years.  With the increase in number of craft beers there has been an increase in events promoting these beers.  A number of big food companies are buying smaller craft beers.

Grazing golden-agers.  Many baby boomers are cutting back on large meals and instead are looking to snacks and smaller meals to help maintain energy. 

Smoked foods. Smokey flavors are gaining attention of cooks.  Some may go out and buy a backyard smoker, while others will add liquid smoke to a recipe or look for smoked meat and other related products.

Supermarkets are changing.  Supermarkets are under pressure from other stores who sell food as well as an increase in farmers markets and restaurants.  Supermarkets are hiring dietitians, chefs and other experts to help them stand out.