Iced Tea-A Great Summer Beverage

Iced Tea – A Great Summer Beverage

While Northeast Wisconsin has enjoyed temperatures in the upper 80’s for the past week, other parts of the country have experience warmer temperatures.  To trying to keep cool, it is important to stay hydrated.  In the United States, 85 percent of tea that is drunk is iced, making it a great beverage to enjoy on these hot summer days.

Drinking tea may reduce the risk of stroke, heart disease and gastrointestinal cancers.   Whether you drink hot tea or cold tea the health benefits are the same.

If you enjoy sweetened tea, remember that the added sugar will result in an increase of calories.  Sweetened tea would best be drunk as a treat rather than a daily beverage. 
   
When shopping for tea, remember that a serving is eight ounces. Many of the bottled teas contain more than eight ounces.  Since people usually finish the bottle by themselves, it leads to multiple servings being consumer at one time. 

Read the ingredient listing to make sure genuine tea is listed as one of the first ingredients.  Otherwise you may end up with a tea-flavored drink.

It is easy to make your own iced tea.  Add one bag of your favorite tea to a cup of hot water, steep for five minutes then pour over ice.    

Sustainable Food Habits

Sustainable Food Habits

There is a growing interest in sustainable food habits which support a more environmentally and socially responsible food system.

The first strategy is to consume foods that are plant based.  The MyPlate focuses on filling our plates with primarily fruits, vegetables and grains. Protein and dairy foods are included but with fewer servings.   The production of animal meat and related products takes fertilizer, fuel, feed and water which results in greenhouse gas emissions.  Plant foods often have less environmental impact.

Choose foods that are raised close to home.  Food raised close to home reduced the number of miles that food travels which can lessen greenhouse gas emissions.  Eating close to home also benefits local producers. 

Plant a garden.  Food can be grown in containers, flower boxes, raised beds or garden plots.  The results are tasty and sustainable.

Buy foods when in season.  When foods are eaten in season, they do not need to be grown in a greenhouse, or picked prematurely and transported many miles.  Seasonal food require less resources and are cheaper to produce.

Reduce waste.  Food is the number one single material to fill landfills and incinerators.  Rotting food produces methane, one of the greenhouse gases associated with global warming.  Plan weekly menus and only buy what you will eat in a timely period.  Leftovers can be frozen or shared with others.

Choose whole foods. Choose whole foods over processed foods when possible.  Packaged foods take more energy to produce and result in packaging waste.

Select organic foods which are raised with fewer chemicals and fertilizers.  Look for foods labeled USDA Certified Organic.                   

What's All the Fuss About Listeria?

What’s All the Fuss About Listeria?

Recent food recalls have forced consumers to throw away foods such as ice cream and hummus because of contamination with the potentially deadly bacterium Listeria monocytogenes.

What is Listeria and why is it considered an important foodborne pathogen? Listeria is a hardy bacteria found in soil and water. It can be carried by animals. It can contaminate a processing facility and remain for a long period of time, and it can grow in the cold temperature of a refrigerator.

Listeria is commonly found in unpasteurized milk, and is sometimes found in other foods as well--30 people died in a 2011 Listeria outbreak linked to cantaloupe. About 1,600 people in the United States get sick from Listeria each year.

What are the symptoms? When a person contracts the disease (listeriosis), it can cause fever, muscle aches, gastrointestinal symptoms and even death. Listeria is particularly deadly to pregnant women and their newborns, older adults, and people with weakened immune systems. Listeria is the third leading cause of death from foodborne illness in the United States.

What should a person to do if they have contaminated food in their home? The government’s motto is “when in doubt, throw it out.” If you throw something away that you think might be tainted, place it in a closed plastic bag in a sealed trash can to prevent animals or other people from eating it. Some grocery stores may offer a refund if you purchased a potentially contaminated product.

How does a person protect themselves from the illness listeriosis? In the case of the ice cream and hummus recalls, there is nothing you can do to prevent it--just throw away the food if you learn that is has been recalled.

If a fruit or vegetable is contaminated, scrubbing with a brush under clear running water is never a bad idea, but it may not rid produce of all contaminants. In the case of the cantaloupe, the listeria likely hid on the fruit’s thick, rough skin. Some foods such as meat or milk can be rendered safe if fully cooked; heating to an internal temperature of 165°F or higher.

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

Survival Tips for Eating Away from Home

Survival Tips for Eating Away from Home

Hungry for pizza.  Order a thin curst or flatbread pizza.  Select a whole wheat crust if this is an option. When choosing ingredients ask for extra vegetables and less meat.

Fried seafood – especially perch is very popular in Northeast Wisconsin.  Rather than ordering fried fish, ask for it to be baked, broiled, grilled or steamed.

Instead of a hamburger and French fries, order a grilled chicken sandwich or vegetable burger.  Add a side salad or fruit if this is an option.

Determine if you are really hungry before ordering food.  When at the mall or movie theatre, it is easy to order food like popcorn or other snacks because the food looks and/or smells good and you see others eating.    

Order from the light menu if possible.  A number of restaurants have “lighter” options available.

Rather than ordering a 16 ounce steak, look for an 8 ounce option.  This will reduce calories consumed along with fat and saturated fat grams. 

Share a meal or take leftovers home. Often portion sizes are larger than what we need to consume, so sharing is an option as well as taking leftovers home.         

Are You On Track to Achieve Your 2015 Resolutions?

Are You On Track to Achieve Your 2015 Resolutions?

We are just over half way through 2015.  Do you remember what resolutions you selected to work on for 2015? If so, have you made progress?  If one of your resolutions was to focus on your health, here are some tips to help you achieve the resolution.  

1)      Eat plenty of fruits and vegetables. This is a great time of year to purchase fruits and vegetables at farmers markets or produce stands. Grocery stores sell a wide variety of produce in the summer.

2)      Get enough sleep.  It seems in the summer that there are so many things going on. Take time to get approximately eight hours of sleep per night.

3)      Join the “slow reading” movement. Take time to read a book while being disconnected from electronic devices.

4)      Spend less time on electronic devices and watching television. Instead choose activities that will help you be more active.

5)      If you have not scheduled an annual physical for 2015, take the time to accomplish this task.

6)      Sign up for a class at a local gym that you have been wanting to take, but have not taken the time to register.

7)      For every hour you sit, walk five minutes. This is good for blood flow, burning calories and reducing stress.

8)      Arrange time with another person to go for a walk or bicycle ride.                  

Cooking Apps Worth Checking Out

Cooking Apps Worth Checking Out

Allthecooks app

Here are some cooking apps you may want to check out.

• BigOven is a iPad and Android app for recipe selection.  Search the database for 250,000 recipes.  The database can be searched by keyword, course, or ingredient to plan meals and menus. This app is free. 
• Allthecooks is a free cooking community app where at-home chefs posts recipes and pictures of their creations.  Users can post photos of their attempted recipes and others can comment, offering suggestions and substitutions. 
• Digital Recipe Sidekick is an android app which talks you through recipes step-by-step with voice controls so your device can stay clean and food-free.  Users can import their favorite recipes from all over the web.

"Kids Food" is a Modern Myth

“Kids Food” is a Modern Myth

If you look at children’s menus in restaurants or kid-friendly food packages in the grocery store, it may seem that children only eat a limited number of foods, such as deep-fried chicken strips, macaroni and cheese, and chewy fruit snacks.  

“Not true,” says Gayle Coleman, nutrition education program specialist with the University of Wisconsin-Extension. “Throughout history and across the globe, children have consumed the same foods that their family members eat.”  

Early in the 20^th century, advertisers found success promoting products to children. Advertising expanded in the middle of the century with the explosive growth of television and the promotion of special meals for kids as part of the growing fast-food industry.  

Today, advertising is a part of the Internet, video games, and social media. Considering the messages people hear and see every day, it’s not surprising that many people believe that children eat different foods than adults. 

It is true that children may not like the taste of a food the first few times that they try it and that they naturally like sweet and salty foods. However, over time children can learn to like a variety of foods and flavors.  

It also is true that children like to explore and have fun. If given the opportunity, they may enjoy exploring the wide variety of foods offered on restaurant menus and have fun finding new foods to try at the grocery store or farmers’ market. 

Here are some tips to encourage children to eat a wide variety of foods.

·       Make the same meal for all family members. If children are routinely expected to eat the same healthy foods that the rest of the family eats, then they will learn to like these foods.  On the other hand, if children are allowed to demand pizza when everyone else is having spaghetti, the stage is set to encourage picky eating.

·       Be a role model. Children learn from their parents. If you are willing to taste foods that are new to you, there’s a good chance that your children will, too.

·       Make trying new foods interesting. Explore the standard adult menu at a restaurant with your child to see what they might like to try. In many restaurants there is enough food in a single adult order to feed you and your child so you might want to share an entree.

·       Encourage but don’t force children to try new foods. Studies have shown that children are more likely to eat foods if they are not forced to eat them.

·       Buy healthy foods and beverages you want your family to eat. If children are hungry and the only foods available for snacks are healthy foods such as fruit, raw veggies, low-fat milk and whole grain cereal, then they will choose a healthy snack. Similarly, children are more likely to drink low-fat milk, juice and water when there are no sugary beverages to choose.

·       Plan meals and prepare foods with children. Children are more likely to taste and eat foods that they helped to plan or prepare. Even young children can help in deciding which green vegetable to have with a meal or stirring a fruit salad. Plus, they learn how to plan and prepare meals.

·       Grow foods together. Children also are more likely to taste and eat foods that they help to grow. Even if it’s just a container garden with a tomato plant or leafy greens children will learn how vegetables grow and your family will have fresh veggies to eat.

It’s easy to see why certain foods are popular with children when you consider the influence of advertising and children’s natural preference for sweet and salty foods. However, kids’ food is a myth born in the 20^th century.

Source: Gayle Coleman, nutrition education program specialist with the University of Wisconsin-Extension.

Build a Healthier Burger

Build a Healthier Burger

Summer grilling is a wonderful way to enjoy the flavors of summer.  Here are some tips for creating a healthier burger.

* Bread.  Whole-wheat buns are a better option than white bread.  Or try a toasted whole-wheat English muffin for variety.

* Patty.  To make a healthy burger, you can use lean beef, poultry, even bison. Even if you don't eat meat, you can enjoy a burger. Aside from the standard veggie burgers, try a marinated and grilled portobello mushroom cap in a bun.  If serving meat, remember a serving is three ounces.

* Toppings.  Bacon does not add much nutritional value.  You can add moisture, flavor, and nutrition with the following ingredients, either inside or on top of the burger:

Onions

Tomatoes

Peppers

Lettuce or dark leafy greens

Mushrooms

Salsas

Fruit or vegetable relishes

Barbeque or steak sauce

Pickles

Fruit

Guacamole

* Condiments. Make your burger healthier with a thin coat of ketchup, mustard and/or low-fat mayonnaise. Use mashed avocado as a creamy spread to add heart-healthy fats to your burger.  Another option is salsa.

* Cheese.  Instead of a slice of cheese, sprinkle on grated sharp Cheddar.  You will need less to cover your patty.      

 

 

      

Healthy Breakfast Options When Eating Out

Healthy Breakfast Options When Eating Out

Eating breakfast on the run is very common.  Adults who report regularly eating a healthy breakfast are more likely to:

·       Eat more vitamins and minerals

·       Control their weight

·       Eat less fat and cholesterol

For a number of people, breakfast is eaten away from home.  Here are some tips for making healthy choices away from home.

• One option is to order an omelet with vegetables.  Go light on the cheese and processed meat.  Poached  and hard boiled eggs are another great choice. Pair with fruit or whole wheat toast. 
• If you chose a bagel, ask for a small amount of cream cheese to be spread on the bagel or better yet, ask for the cream cheese on the side, so you can spread on a thin layer. Ask for low fat cream cheese.  Peanut butter on a bagel or whole wheat toast is another good option.
• Be selective when choosing a breakfast sandwich.  Ham and bacon contain significant amounts of sodium plus bacon is high in fat.  Canadian bacon is a healthier option.  Croissants while they are tasty have a lot of fat grams.  Instead ask for your sandwich to be made with an English muffin. 
• A yogurt parfait is another good option for consuming fruit, calcium and whole grains from the granola.
• Smoothies may sound like a healthy option but can contain a large amount of calories and added sugar from juice, fruit flavored syrups and sweetened yogurt.
• Your morning meal doesn't have to mean loading up on sugar and fats

 

  

Cleaning the Kitchen

Cleaning the Kitchen

While we relate spring to the season of cleaning, it is always the season to clean the kitchen.  Anytime is a great opportunity to give the kitchen a good cleaning and to check foods to ensure they are safely stored.

*  To reduce the risk of illness-causing bacteria, always wash your hands, utensils and surfaces right away or otherwise there can be an unintentional opportunity to spread bacteria. 

*  Keep countertops clean by washing with hot soapy water before and after preparing food.  Clean surfaces with 1 tablespoon of unscented chlorine bleach per gallon of water. 

*  Don’t forget the kitchen sponge. Put a sponge into a regular dishwasher load, using the "heated dry" setting. In the microwave, saturate the sponge (we used 1/4 cup of water for scrub sponges and 1/2 cup for cellulose); heat on High for one minute (scrub) or two minutes (cellulose). Keep an eye on it. No matter how diligent you are about cleaning, your kitchen sponges won't last forever. Clean sponges weekly, and toss shabby ones (about every two to eight weeks, depending on use).
*  Check the top of the stove top.  If there are spills or grease spots, wipe these surfaces with hot, soapy water and rinse. 

*  Another appliance to clean on a regular basis is the refrigerator.  Check that the refrigerator temperature is set at 40 degrees or below.  Keep the refrigerator clean at all times. Look for unnoticed spills and remove lingering odors.  Wipe up spills and clean surfaces with hot, soapy water and rinse well.  Avoid using cleaners that impart a chemical taste to food or ice cubes.

*  Check the dates of products stored in the refrigerator and freezer. Discard items that are past the date. Also check the refrigerator for containers that may contain food that has mold on it.  Discard these items.

*  Also check the cupboard and/or pantry shelves.  It is a good idea to occasionally check dates on food products.  Also rotate older food products to the front and move those that were more recently purchased to the back. Remove any crumbs that you find. 

Everyone in the household will hopefully appreciate a clean kitchen.

 

Avocados

Avocados

This healthy fruit has increased in popularity in recent years. Avocados have great flavor and nutritional value.  Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid. Here are some tips for using avocados.

• When shopping, look for dark-skinned avocados.  Choose heavy, undamaged fruit with no soft spots.  For mashing, pick avocados that give under gentle pressure; for chopping or slicing, select ones that are a little firmer.
• Ripen avocados in a closed paper bag on the counter until the bottom gives slightly.  To speed up ripening, add an apple or banana to the bag for the release of ethylene gas.  Once they are ripe, store in the refrigerator for up to two days.
• Using a chef’s knife, cut the avocado in half lengthwise.  Twist the halves in different directions to separate them.  Gently tap the pit with the sharp edge of the knife with enough force so the knife edge wedges into the pit but not so hard that you cut all the way through it.  Using the edge of the knife, twist the pit out of the avocado and discard. Another option is to use a spoon and go around the pit and then pop it out.
• To mash avocado, scoop out the flesh with a spoon and mash with a fork. To dice, place avocado halt, cut-side up, on a work surface.  Make three or four evenly spaced length cuts through the flesh down to the skin, without cutting through the skin.  Make four crosswise cuts in the same fashion.  Scoop out the diced avocado flesh with a spoon.     
• They can be used in salads, in dips and topping sandwiches and burgers.   

 

 

The Lowdown on Dirty Dishes

The Lowdown on Dirty Dishes

Tips for getting the job done in record time

When the lazy, hazy days of summer are in full swing, it’s natural to want to give household chores short shift. Who wants to spend time doing dishes when the outdoors beckons?

“While it’s tempting to stock up on paper and plastic dinnerware, it’s not necessarily the best solution,” says Nancy Bock, Vice President of Education at The Soap and Detergent Association. “In addition to  environmental concerns and the extra expense involved in purchasing these disposable products, pots and pans still need to be cleaned!” So here are some tips for getting those dishes done at warp speed.

In the dishwasher:

· Load promptly. Make it a habit to put dirty dishes into the dishwasher as you use them. It gets clutter off the counter and keeps the process from becoming overwhelming.

· Follow the directions on the automatic dish detergent label so you use only as much detergent as is    necessary to clean your dishes. 

By hand:

· Preplan. Dishwashing is easier if food doesn’t have a chance to dry on the dishes. So, when cooking or baking, fill the sink with dish soap and hot water before you start. When you finish with a pot, pan, or utensil, put it directly in the water.

· Presoak so it’s easier to remove burned-on stains and cooked-on soils. This gives the detergent’s ingredients time to break down soils. As a result, it’ll minimize the amount of detergent required and the scrubbing time needed.

· Use hot water when washing dishes by hand. The hot water helps cut grease and lift dirt away, which  reduces scrubbing time. If you have sensitive hands, wear a pair of rubber gloves.

· Air-dry your dishes. It’s a time-saver.

· To learn more about products formulated to clean dishes by hand, check out The Soap and Detergent Association’s