Handle Eggs Safely for Spring Celebrations

Handle Eggs Safely for Spring Celebrations

This time of year, many celebrations wouldn’t be complete without eggs—as decorations, as appetizers, in making seasonal baked goods, or as part of a healthy meal.

Like meat, poultry, seafood and produce, eggs are perishable and need to be handled properly to prevent foodborne illness. Occasionally, eggs with clean, uncracked shells can be contaminated with bacteria, specifically Salmonella Enteritidis.

Here are some tips to help you enjoy eggs and sidestep foodborne illness during your spring celebrations.

• Clean hands are key, says Ingham. Always wash your hands with warm water and soap for 20 seconds before and after handling food, especially raw eggs. Take those few extra seconds to wash your hands after cracking eggs, and before continuing with your other cooking chores.

• Bacteria love to grow in moist, protein-rich foods. Refrigeration slows bacterial growth, so it's important to refrigerate eggs and egg-containing foods. Your refrigerator should be at 40 °F or below. Store eggs in the carton, not on a rack on the door of your refrigerator where they will warm up quickly each time the door opens.

• Whether you like your breakfast eggs scrambled or fried, always cook eggs until the yolks and whites are firm. Egg-based casseroles should reach an internal temperature of 160°F, as measured with a thermometer.

• Tasting is tempting, but licking a spoon or tasting raw cookie dough from a mixing bowl can be risky, advises Ingham. Bacteria could be lurking in the raw eggs. Prepared cookie dough that you buy in the grocery refrigerator case is made with pasteurized eggs; choose this type of dough if young family members will be helping to work with raw cookie dough.

• To make perfect hard-boiled eggs for decorating and hunting, only use eggs that have been refrigerated, and discard those that are cracked or dirty. Remove eggs from the refrigerator and place a single layer of eggs in a saucepan. Add cool water to at least one inch above the eggs. Cover the pan, bring the water to a full rolling boil. Turn off the heat and let the eggs stand, covered (18 minutes for extra large eggs, 15 minutes for large, 12 minutes for medium). Drain. Immediately run cold water over the eggs. When the eggs are cool enough to handle, place them in an uncovered container in the refrigerator where they can air-dry. Once dry, cover and store for up to one week.

• When decorating, be sure to use food-grade dyes. It is safe to use commercial egg dyes, liquid food coloring, and fruit-drink powders, Ingham says. When handling eggs, be careful not to crack them. Otherwise, bacteria could enter the egg through the cracks in the shell.

• Keep hard-cooked Easter eggs chilled on a shelf inside the refrigerator, not in the refrigerator door. Hide the eggs in places that are protected from dirt, pets and other potential sources of bacteria. Remember the two-hour rule, and make sure the “found” eggs are back in the refrigerator or consumed within two hours. Remember that hard-boiled eggs are only safe to eat for one week after cooking.

 Source: Barbara Ingham, University of Wisconsin-Extension food science specialist

Small Steps Can Be More Effective to Improve Diet

Small Steps Can Be More Effective to Improve Diet

Eating healthier is a goal many Americans put at the top of their list of New Year’s resolutions. But as the year goes on, are people likely to stick to their goal?

 

In a recent study, researchers compared grocery receipts from a group of households at three different times: for a few months before the winter holidays; during the holidays; and for a few months afterward. They had previously found that household grocery receipts were related to the amount of food consumed in those homes.

Not surprisingly, the comparison showed that the amount of unhealthy food purchased increased over the holidays. After the holidays, purchases of healthy foods grew—again no surprise knowing that many people made New Year’s resolutions related to health. But researchers also found that purchases of unhealthy food did not drop back down to preholiday levels.

These findings, combined with earlier studies showing that many people gain--and retain--a small amount of weight over the holidays, suggest that New Year’s resolutions related to healthy diets might not be all that effective.

So should we give up on the idea of resolving to turn over a new diet leaf? New Year’s resolutions don’t always result in a healthier diet, but they do show people have awareness and interest in eating healthier—even if only for a limited time.

Goals for the New Year are no different than other resolutions people make throughout the year to change their behavior—it may require more than one try. People may consider change many times before they succeed in actually making that change.

Taking baby steps, such as learning how to read food labels or adding more fruits and vegetables to recipes, may not feel as overwhelming as making a big change in eating patterns. Over time, small changes may contribute to a longer term healthy habits. 

Source: Beth Olson, University of Wisconsin-Extension/UW-Madison Nutrition Specialist

Healthy Eating on a Lean Budget

Healthy Eating On A Lean Budget

With some planning, smart shopping and a little time for preparation at home, you can get more healthy foods into your diet and keep food expenses down.

Here are some foods to add to your grocery list for healthy, low-cost eating all year round.

• Beans: This protein powerhouse gives you more nutritional bang for your buck than almost anything else you can buy. Black, pinto, garbanzo, lentil - they're all low in fat, packed with fiber and folic acid, and have some calcium, zinc and potassium. You can buy them dry or in ready-to-serve cans (rinse well before serving to reduce the high sodium level). Mix beans into salads, stir them into soup or chili, or just heat a can and dump them over rice for a fast lean meal.
• Eggs: At about a dollar a dozen, eggs also can't be beat when it comes to inexpensive protein, and not just at breakfast. Limit yolks to about four per week if you are trying to manage cholesterol levels.
• Bananas: They're readily available regardless of season, and usually average about 60 to 70 cents a pound. And bananas are an easily portable source of fiber, potassium and vitamin B6. If you find them on sale, try freezing what you can't eat immediately, and then use frozen in smoothies or for baking.  
• Brown rice: It's nearly as cheap as the white stuff, but because it still has the bran covering it (hence why it's called a "whole" grain), brown rice is much better for you. You get essential minerals—like magnesium and zinc—plus tons more fiber. A cup of white rice has less than one gram of fiber, while the brown variety packs 3.5 grams of the heart-healthy stuff.
• Carrots: You'll pay a premium if you buy those uniform little baby carrots, but if you don't mind doing your own peeling and cutting, you can get a bag of these for under a dollar. Try shredding them and adding them to a sandwich for extra crunch and a boost of fiber, beta carotene, potassium and vitamin C and B6.
• Flank steak: Leaner cuts of red meat have less saturated fat and lots of iron, zinc, protein and B vitamins. But these cheaper cuts also tend to be tough. Try marinating the meat overnight in something acidic (a recipe that includes orange juice or vinegar, for example) to tenderize the meat before cooking.
• Sweet potatoes: Sweet potatoes should find their way into your diet all year round. These are low-cost and full of beta carotene, potassium, fiber and calcium. Beyond the basic baked, try slicing them into "fries" and then roasting them in the oven in a pan with a little oil and salt.
• Popcorn: Movie theater and microwave popcorn can be loaded with unhealthy fat and sodium. But if you air-pop it at home, you get a cheap fat-free, fiber-rich snack.
• Canned tuna: Fish is good for your brain and your heart, but it can be pricey. Cans of chunk light tuna are less expensive than albacore and deliver just as much omega-3 with less harmful mercury. In addition to mixing it up for sandwiches (use oil and vinegar, plain fat free yogurt or mustard instead of mayo), try putting some on top of a salad.

Source: UW Health

Burn Calories While

Burn Calories While You Cook

While we often think of the kitchen as a place where we cook up calories, it’s also possible to burn additional calories while cooking. There are several advan­tages to building some “workout” time into the time we spend preparing food.

1. Cooking is a time already reserved for an activity and is on our schedule.

2. You have to eat — so, it is less likely you’ll have a schedule conflict.

 

Please click the following link Workout While Cooking  to read about ways to burn more calories while you cook. 

Take the #GimmeFive Challenge

Take the #GimmeFive Challenge

As part of the fifth anniversary of Let’s Move!, First Lady Michelle Obama is challenging Americans to #GimmeFive and share five things you are doing to lead a healthier life. We have already seen people from across the country join in -- from eating five fruits and vegetables, to doing five pushups or lunges, to sharing five healthy recipes, and more!

Health is an integral part of the work at the Department of Health and Human Services, and Secretary Burwell is joining the #GimmeFive challenge to share what she does to lead a healthier life.

Are you eating fruits and vegetables? Making sure to drink lots of water? These are just a few examples of things you can do to better your health. Join Secretary Burwell and get involved in the First Lady’s #GimmeFive challenge!

And don’t forget the most important part --- pass on the #GimmeFive challenge to your family, friends, and followers too! Let’s keep moving together!

What Color is Your Food?

What Color is Your Food?

Got the blues? Not your mood, your food! While you’re at it, make sure you also have reds, yellows, and other bright colors on your plate- in other words a rainbow of foods. What does it mean to eat a rainbow?  Choosing a variety of different-colored whole foods throughout the day and week.


The more naturally occurring colors on your plate at each meal or snack, the better. Here are some healthy reasons to eat a rainbow of colorful fruits and vegetables.

Red fruits and vegetables are colored by natural plant pigments called “lycopene” or “anthocyanins.” Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes. Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

Orange/yellow fruits and vegetables are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.  Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

Green fruits and vegetables are colored by natural plant pigment called “chlorophyll.” Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated. The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

Blue/purple fruits and vegetables are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease.

White fruits and vegetables are colored by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium.

Source: What Color Is Your Food?  North Dakota State University Extension Service

National Nutrition Month: Healthy Bites

National Nutrition Month: Healthy Bites

The key to achieving optimal health cannot be found in any one food, drink, pill or machine, but rather through commitment to healthy lifestyle behaviors, focused on maintainable and enjoyable eating practices and daily physical activity. As part of National Nutrition Month® 2015, the Academy of Nutrition and Dietetics encourages everyone to "Bite into a Healthy Lifestyle" to return to the basics of healthful eating and active living. This year's theme encourages people to adopt a healthy lifestyle focused on making informed food choices, consuming fewer calories, and getting daily exercise.

Tips to bite into a healthy lifestyle:

Learn your needs. Age, gender, body type, family history, existing health conditions and daily routines all play a factor in determining which foods to eat more of and which ones to avoid. Knowing which foods contain the nutrients you need is the next step in biting into a healthy lifestyle.

Know the facts. When food selections go beyond whole foods and into packaged foods, the ingredient list and Nutrition Facts Panel can be useful tools to help make more informed choices. The higher an ingredient is on the list, the more of that ingredient is included compared to others. This is a good way to determine if a product is made with whole grains, or has a lot of added sugars. Regardless of nutrition claims on the front of the package, it's important to read the Nutrition Facts Panel to determine how many calories and how much fat, sugar and salt are in the package.

Plan your snacks. Keep a variety of tasty, nutritious, ready-to-eat foods nearby. This will help reduce the temptation to eat less healthy options from vending machines, convenience stores, or the break room. Healthy snack ideas include fresh fruit, air-popped popcorn, whole-wheat crackers, dried fruit and nut mixes, almonds and low-fat yogurt. Think of snacks as mini-meals to help you eat more fruits, vegetables, whole grains and low-fat dairy. Remember to snack only when hungry, not out of boredom, stress, or frustration.

Regular physical activity is a must. Daily physical activity is an important part of a healthy lifestyle, but unfortunately most don't include enough movement in daily routines. Regular physical activity strengthens bones and muscles, reduces the risk of chronic illness, and fosters overall well-being, which included stress relief, higher quality sleep and a more positive mental outlook.

Everyday ways to get moving. Physical activity is important for everyone at every age. The key is to find activities that are enjoyable and can easily be maintained. Here are some tips for everyday ways to get moving. Try using the buddy system, joining a walking group or attending fitness classes. Sign up for a 5k run/walk with friends or family. Sneak in exercise at your desk or buy a desk that allows you to stand while working. Take a short walk on your lunch break Walk up and down the stairs when the weather's bad. Finally, find a way to keep track of daily movement, such as keeping a journal, using a website, or try an activity tracking device.

For more information and resources on National Nutrition Month® from the Academy check out http://www.nationalnutritionmonth.org/nnm/.

Authored by  Lisa Franzen-Castle, PhD, RD, University of Nebraska-Lincoln Extension Nutrition Specialist. Healthy Bites Newsletter, March 2015, http://food.unl.edu/fnh/healthybites_march.

Go Green for a Healthy St. Patrick's Day

Go Green for A Healthy St. Patrick’s Day

Green fruits and vegetables are colored by natural plant pigment called “chlorophyll.”  Some members of the green group, including spinach, and other dark leafy greens, green peppers, peas, cucumbers and celery contain lutein.  Lutein works with another chemical zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. 

 The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancers. 

Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.  

With a colorful holiday coming, St. Patrick’s Day, try eating these delicious and nutritious green foods:

Green apples                                                                     Honeydew melon
Artichokes                                                                          Kiwi
Asparagus                                                                           Lettuce
Avocados                                                                            Limes
Green beans                                                                      Green onions
Broccoli                                                                               Peas
Brussel sprouts                                                                  Green pepper
Green  cabbage                                                                 Spinach
Cucumbers                                                                         Zucchini
Green grapes

Sources: What Color is Your Food? North Dakota State University Extension

Bring Home a Healthy Lifestyle

Bring Home a Healthy Lifestyle

Whether you are just beginning to grow your family, raising tweens, or keeping in touch with loved ones far away, family is the focus at home. Everyone wants their family to be healthy and MyPlate is here to help.

During National Nutrition Month®, bite into a healthy lifestyle at home with these tips:

• Keep your family and budget healthy when you plan, prepare, and purchase foods. The Healthy Eating on a Budget section of ChooseMyPlate.gov offers information on meal planning, smart shopping ideas, and tips for creating healthy meals.
• Visit MyPlate for moms and moms-to-be to learn more about a healthy lifestyle for you and your growing family.
• Cook at home with the help of What’s Cooking? USDA Mixing Bowl. When you cook at home, you can often make better choices about what and how much you eat and drink. Cooking also can be a fun activity and way for you to spend time with family and friends.
• Stay up to date with the latest nutrition tips while staying in touch with your family and friends on Facebook. Like the MyPlate page to easily share healthy eating tips with your family online!

How to Tell if Eggs are Fresh

How to Tell If Eggs Are Fresh

I regularly get phone calls about the freshness of eggs.  The easiest way to tell if eggs are fresh is by checking the Best Before Date on the egg carton.  This date is often found on the end of the carton. Typically eggs can be kept two to three weeks beyond the date on the carton.  Be sure to store eggs in the carton, so you can keep track of the date.  Other tips include:
 

·        Grade A eggs have a firm white, a small air cell at the wide end a centered yolk.

·         A fresh egg will sink in water while an older egg will float.  As an egg ages, the size of the air cell inside increases, causing it to float.

·         In a fresh egg, the yolk sits up high and the white is thick and closely surrounds the yolk.  An older egg has a flat yolk that breaks easily and a thick, watery white. 

Keep Food Safe to Prevent Foodborne Illness

Keep Food Safe to Prevent Foodborne Illness

I participated in the Super Bowl of Safety this past Saturday in Green Bay.  My booth focused on food safety.  There are many things you can do to reduce the risk of food borne illness.
 

v  Begin by washing your hands with warm soapy water for at least 20 seconds before and after handling food, using the bathroom, or handling pets.

v  Before eating fruits and vegetables, take time to wash, scrub and rinse them under running water.

v  Never thaw or marinate food on the counter at room temperature.  Thaw foods in the refrigerator, in cold water, or in the microwave.

v  Use separate cutting boards for raw foods and ready-to-eat foods, like fresh fruits and vegetables.

v  Divide large amounts of food like soup or chili in shallow containers for quicker cooling in the refrigerator.

v  Use a food thermometer to measure the internal temperature of cooked foods. The color of a food is not a reliable indicator of safety or thorough cooking.

 

Cooking Apps

Cooking Apps

There never seems to be enough to plan and prepare meals.  Here are some apps that can make planning easier.

Grocery iQ is an intuitive grocery list app that allows users to scan items from home to add to the app’s favorites section for future list making.  The app builds lists and arranges items by category for quick shopping.   

Evernote Food is an app that allows users to save recipes found on the Web into a personal cookbook for later use.  You can log notes about dishes in the “My Meals” section of the app.

Appetites is interactive, step-by-step cooking videos.  The app is designed for those with basic kitchen knowledge as well as the more experienced cook.

How to Cook Everything app features thousands of recipes with easy to follow instructions.  There is a search feature and converts measurements quickly.   

          

  

 

Menu Labeling Coming to Restaurants

Menu Labeling Coming to Restaurants

Americans eat and drink about one-third of their calories away from home. Making calorie information available on chain restaurant menus will help consumers make informed choices for themselves and their families.

This menu labeling law applies to all chains with 20 or more locations operating under the same name.  These establishments will provide consumers with clear and consistent nutrition information in a direct and accessible manner for standard items on menus and menu boards.  Information will be available for calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, and sugars.

Examples of restaurant-type foods that are covered when sold by a facility that is part of a chain with 20 or more locations include:

Meals from sit-down restaurants

Foods purchased at drive-through windows

Take-out food 

Deli sandwiches, salad, or hot bar items

Bakery or coffee shop

Ice cream shop desserts

Hot dogs at a convenience store, and

Certain alcoholic beverages 

This information will fill critical gap and help consumers make informed and healthful dietary choices.