Eating Out at Mexican Restaurants

Eating Out at Mexican Restaurants

There has been a proliferation of ethnic restaurants opening in our community.  It is fun to try the many entrees that are being offered.   While many of these eating establishments offer healthy options, there are some items that have lots of calories.  Here are some tips for making wise choices when eating at Mexican restaurants.     

·       Do not over consume the chips.  It is easy to eat a basket of chips which can result in consuming lots of extra calories.

·       Choose grilled items when possible.  Grilled meat and vegetables will have fewer calories than foods that are deep fat fried.

·       Take advantage of ordering a la carte.  This can reduce the expectation of needing to eat all of the food that comes with a dinner selection.

·       Drink wisely.  A margarita has a lot of sugar and calories.

·       Skip the fried tortilla shells and fried strips that often come with salads. 

Resources for Home Food Freezing of Produce

Resources for Home Food Freezing of Produce

Freezing is the easiest, most convenient, and least time-consuming method of preserving foods. Adding these to the frozen bounty of the past fall's harvest makes for tightly packed freezers. You can freeze almost any foods and a list of foods and freezing instructions can be found here: http://www.uga.edu/nchfp/how/freeze.html. For a table of foods that don't freeze well see: http://www.uga.edu/nchfp/how/freeze/dont_freeze_foods.html.

Freezing to fend off food spoilage

Food spoilage is caused by microorganisms, chemicals, and enzymes. Freezing foods to 0 degrees F. is recommended for best quality.

o   Freezing stops the growth of microorganisms; however, it does not sterilize foods or destroy the organisms that cause spoilage. A few organisms may die, but once thawed to warmer temperatures, these organisms can quickly multiply.

o   Chemical changes affect quality or cause spoilage in frozen foods. One major chemical reaction is oxidation. If air is left in contact with the frozen food oxidation will occur even in the freezer. An example is the oxidation of fats, also called rancidity.

o   Enzymes are naturally present in foods and their activity can lead to the deterioration of food quality. Enzymes present in animal foods, vegetables and fruit promote chemical reactions, such as ripening. Freezing only slows the enzyme activity that takes place in foods. It does not halt these reactions which continue after harvesting. Enzyme activity does not harm frozen meats or fish, but browning can occur in fruits while they are being frozen or thawed.  

Blanching

Blanching vegetables before freezing inactivates the enzymes. During blanching, the vegetable is exposed to boiling water or steam for a brief period. The vegetable is then rapidly cooled in ice water to prevent cooking. Following the recommended times for blanching each vegetable is important. Over-blanching results in a cooked product and loss of flavor, color, and nutrients. Under-blanching stimulates enzyme activity and is worse than no blanching at all.  

Chemical Treatment of Fruits

Fruits may also be steamed or cooked before freezing, but are more commonly treated with ascorbic acid to inactivate enzymes responsible for browning. See freezing recommendations for individual foods for specific recommended ascorbic acid usage: http://nchfp.uga.edu/how/freeze.html and http://nchfp.uga.edu/publications/uga/uga_freeze_fruit.pdf for more information.

Packing and Packaging

Packing methods include dry packs, syrup packs, sugar packs, or possibly crushed or cooked packs. Each has advantages and disadvantages. Pectin or artificial sweeteners are offered as options for specific fruits. See freezing recommendations for individual foods for specific recommended packs: http://www.uga.edu/nchfp/how/freeze.html or http://www.uga.edu/nchfp/publications/uga/uga_freeze_fruit.pdf or http://www.uga.edu/nchfp/publications/uga/uga_freeze_veg.pdf for more information.

Good packaging will help prevent air from entering the container and moisture loss. Severe moisture loss, or ice crystals evaporating from the surface of a product, produces freezer burn -- a grainy, brownish or white surface where the tissues have become dry and tough. Freezer-burned food is likely to develop off flavors, but it will not cause illness. Packaging in air-tight rigid containers or heavyweight, moisture-resistant wrap will prevent freezer burn. See: http://www.uga.edu/nchfp/how/freeze/containers.html for more specifics.

Safe Defrosting

Never defrost foods on the kitchen counter, in a garage, basement, car, dishwasher or outdoors. These methods can leave your foods unsafe to eat. There are three safe ways to defrost food: in the refrigerator at 40 degrees Fahrenheit or lower, in the microwave immediately before cooking, or in running cold water for very short periods of time. Foods thawed in the microwave or by the running cold water method should be cooked thoroughly immediately after thawing occurs. 

Using and Cooking Frozen Foods

Frozen fruits are often eaten without cooking. Many are best if eaten while they still contain a few ice crystals. Vegetables may be cooked after thawing or while still frozen. Raw or cooked meat, poultry or casseroles can be cooked or reheated from the frozen state. However, it will take approximately one and a half times the usual cooking time for food that has been thawed. Always cook foods to the recommended internal temperature using a food thermometer.

The original version of this page written by Brian A. Nummer, Ph.D., National Center for Home Food Preservation, 2004. Revised November 2012 by Elizabeth L. Andress, Ph.D. and Kasey Christian, M.Ed.

 

CDC's 2014 State Maps Detailing the Prevalence of Adults with Obesity

CDC’S 2014 State Maps Detailing the Prevalence of Adults with Obesity

Today, the CDC Division of Nutrition, Physical Activity, and Obesity released its 2014 state- and territory-specific data on the percentage of adults with obesity using self-reported information from the Behavioral Risk Factor Surveillance System (BRFSS). New adult obesity prevalence maps are available online at www.cdc.gov/obesity/data/adult.html. This new data shows that the proportion of adults in the United States with obesity remained high in 2014, with estimates across states/territories ranging from 21.3% in Colorado to 35.9% in Arkansas.

Obesity continues to be a common, serious, and costly public health problem. Findings from the 2014 BRFSS include the following:  No state had less than 20% of adults with obesity. Nineteen states had 30% to less than 35% of adults with obesity.  Three states—Arkansas, Mississippi, and West Virginia—had 35% or more of adults with obesity. The Midwest had the highest percentage of adults with obesity (30.7%), followed by the South (30.6%), the Northeast (27.3%), and the West (25.7%).

In addition, for the second year, maps of adult obesity by race/ethnicity have been released by CDC in which 2012-2014 data is combined. These maps highlight disparities in the epidemic. Combining data from 2012 to 2014:

• Non-Hispanic blacks had the highest prevalence of self-reported obesity (38.1 percent), followed by Hispanics (31.3 percent), and non-Hispanic whites (27.1 percent).
• In 33 states, at least 35% of the Non-Hispanic black adult population has obesity in contrast to only one state with at least 35% of the Non-Hispanic white adult population with obesity.

BRFSS is the nation's state-based data tracking system that collects self-reported information (through telephone surveys) from U.S. residents about their health-related behaviors, chronic health conditions, and use of preventive services.  BRFSS collects data in all 50 states, as well as the District of Columbia and select U.S. territories.  

BRFSS is only one of several data sets that allows obesity in the United States to be monitored. Data from the BRFSS, as well as from other data sets, including the National Health and Nutrition Examination Survey (NHANES) in which weight and height are measured, indicate that obesity continues to be a major public health problem.

There are several ways organizations can create a supportive environment to promote healthy living behaviors that prevent obesity: http://www.cdc.gov/obesity/strategies/index.html

 More CDC Resources: 

•  Body Mass Index (BMI) provides a reliable indicator of body fatness for most people and is used to screen for weight categories, such as obesity, that may lead to health problems like heart disease and diabetes.  CDC’s adult BMI calculator is now available in both English and Spanish and can be accessed here. 
• Defining Overweight and Obesity
• What Causes Overweight and Obesity?
• Strategies to  Help Prevent Obesity
• Fact Sheet: Health Disparities in Obesity

September 21, 2015

Resource of the Month

Resource of the Month    

September is National Childhood Obesity Awareness Month.
Set a good example for children with these MyPlate tips
available in English and Spanish.

Whole Grains Month

Whole Grains Month

Help others eat more whole grains and purchase and store whole-grain foods
with MyPlate tips. Suggest using a whole-grain pasta instead of white pasta -
and share the recipe for Spaghetti with Quick Meat Sauce!

National Mushroom Month

National Mushroom Month

Mushroom and onion risotto

 Search What’s Cooking: USDA Mixing Bowl for recipe ideas, like Caramelized Mushroom and Vidalia Onion Risotto. Additional resources available here!

Freezing Peppers

Freezing Peppers

Peppers are ripening quickly in garden.  Below are steps for freezing peppers. 

Bell or Sweet Peppers (Green, Red, Yellow, Orange, Purple)

Select crisp, tender peppers.

1.       Wash.

2.       Cut out stems and cut peppers in half.

3.       Remove seeds and membrane — save time by using a melon baller or the tip of a spoon to scrape out seeds and membrane.

4.       Cut peppers into strips, dice or slice, depending on how you plan to use them.

5.       Freeze peppers in a single layer on a cookie sheet with sides, about an hour or longer until frozen. This method is often referred to as “tray freezing.”

6.       Transfer to a “freezer” bag when frozen, excluding as much air as possible from the bag. The peppers will remain separated for ease of use in measuring out for recipes.

7.       Pour out the amount of frozen peppers needed, reseal the bag and return to the freezer.

Hot Peppers (including Jalapeno Peppers)

Wash and stem hot peppers. Package, leaving no headspace.  Seal and freeze. It is not necessary to cut or chop hot peppers before freezing. Caution: The National Center for Home Food Preservation warns, “Wear plastic or rubber gloves and do not touch your face while handling or cutting hot peppers. If you do not wear gloves, wash hands thoroughly with soap and water before touching your face or eyes.” HOT TIP: If your mouth is burning from eating hot peppers, help put out the fire with milk and other dairy products.

Storage Time

To extend the time frozen foods maintain good quality, package foods in material intended for freezing and keep the temperature of the freezer at 0 degrees F or below. It is generally recommended frozen vegetables be eaten within about 8 months for best quality.

 Cook It Quick, University of Nebraska Extension

Art in the Garden and Farm to School Month!

Art in the Garden and Farm to School Month!

Check out the September newsletter from the Wisconsin School Garden Initiative - resources and stories all about Art in the Garden and Farm to School Month!  Direct link: http://eepurl.com/bx1Y-9

Harvest Time Apple Relish

Harvest Time Apple Relish

With the availability of apples this fall, this is a great recipe to make.

·       8 pounds apples (crisp cooking variety such as Honey Crisp, Cameo, or Pink Lady)

·       3 cups distilled white vinegar (5%)

·       2½ cups sugar

·       2 cups water

·       2 teaspoons ground cloves

·       8 pieces stick cinnamon (3 inches each)

·       1 tablespoon ground allspice

·       4 teaspoons ground ginger

·       4 tablespoons (¼ cup) finely chopped red Serrano pepper (about 4-6 peppers as purchased)

Yield: About 7 to 8 pint jars

Caution: Wear plastic or rubber gloves and do not touch your face while handling or cutting hot peppers. If you do not wear gloves, wash hands thoroughly with soap and water before touching your face or eyes.

Procedure:
1. Wash and rinse pint or half-pint canning jars; keep hot until ready to fill. Prepare lids and ring bands according to manufacturer’s directions.

2. Rinse apples well, peel if desired for best quality, and core. Immerse prepared apples in a solution of 1 teaspoon ascorbic acid and 4 quarts of water to prevent browning. Coarsely shred with food processor or dice by hand and return to ascorbic acid bath as you work.

3. Rinse peppers and remove stem ends; trim to remove seeds then finely chop.

4. Combine vinegar, sugar, water, cloves, cinnamon sticks, allspice, ginger and red pepper. Heat while stirring to dissolve sugar; bring to a boil.

5. Drain apples and add to hot syrup. Bring back to a boil. Boil gently 5 minutes, stirring occasionally, until apples are mostly translucent. Turn off heat. Remove cinnamon sticks from relish mixture and place one piece in each jar.

6. Fill hot fruit with syrup into hot jars, leaving ½-inch headspace, making sure fruit is completely covered with syrup. Remove air bubbles and adjust headspace if needed. Wipe rims of jars with a dampened, clean paper towel. Apply and adjust prepared canning lids.

7. Process in a boiling water canner according to the recommendations in Table 1. Let cool, undisturbed, 12 to 24 hours and check for seals.

Table 1. Recommended process time for Harvest Time Apple Relish in a boiling-water canner.
		Process Time at Altitudes of
Style of Pack	Jar Size	0 - 1,000 ft	1,001 - 6,000 ft	Above 6,000 ft
Hot	Pints or Half-pints	10 min	15	20

Notes: Peeling apples is preferred for quality. Refrigerate any leftover relish from filling jars and enjoy freshly made! Refrigerate the canned relish once jars are opened for use.

Developed at The University of Georgia, Athens. Released by Elizabeth L. Andress, Ph.D., Department of Foods and Nutrition, College of Family and Consumer Sciences. April 2015.

 

Summer Squash Relish

Summer Squash Relish

Here is a great way to use the remaining summer squash that is available.

• 4 pounds fresh, firm yellow and/or zucchini summer squash (as purchased)
• ½ cup diced sweet onion (about 2.4 ounces prepared)
• 2 cups cider vinegar (5%)
• 2¼ cups white sugar
• 2 teaspoons celery seed
• 2 teaspoons turmeric
• 4 teaspoons mustard seed

Yield: About 5 pint jars

Procedure:

1. Wash and rinse pint or half-pint canning jars; keep hot until ready to fill. Prepare lids and ring bands according to manufacturer’s directions.
2. Rinse squash well, remove blossom and stem ends and shred in a food processor. Peel onions and remove root and stem ends. Rinse well and dice, or shred in a food processor.
3. Combine remaining ingredients and bring to a boil. Carefully add squash and onions. Return combined ingredients to a boil; boil gently for 5 minutes, stirring often.
4. Pack hot vegetables with liquid into hot jars, leaving ½-inch headspace. Remove air bubbles and adjust headspace if needed. Make sure liquid covers the top of the food pieces. Wipe rims of jars with a dampened, clean paper towel. Apply and adjust prepared canning lids.
5. Process in a boiling water canner according to the recommendations in Table 1. Let cool, undisturbed, 12 to 24 hours and check for seals.

Table 1. Recommended process time for Summer Squash Relish in a boiling-water canner.
		Process Time at Altitudes of
Style of Pack	Jar Size	0 - 1,000 ft	1,001 - 6,000 ft	Above 6,000 ft
Hot	Pints or Half-pints	15 min	20	25

Notes: Recipe may use all yellow squash, all zucchini squash or a combination of both. (One choice we liked is ¾ yellow and ¼ zucchini squash; another was half and half.) Squash may be diced or shredded by hand instead of being shredded in food processor. For recipe development, Vidalia onions were used. Any variety of onion is acceptable. Celery salt may be used in place of celery seed as taste preference.

Additional Note: Refrigerate any leftover relish from filling jars, if any, and enjoy freshly made! Refrigerate the canned relish once jars are opened for use.

Developed at The University of Georgia, Athens. Released by Elizabeth L. Andress, Ph.D., Department of Foods and Nutrition, College of Family and Consumer Sciences. April 2015.

Tips to Help Kids Maintain a Healthy Weight

Tips to Help Kids Maintain a Healthy Weight

You've probably read about it in newspapers and seen it on the news: in the United States, the number of obese children and teens has continued to rise over the past two decades.¹ You may wonder: Why are doctors and scientists troubled by this trend? And as parents or other concerned adults, you may also ask: What steps can we take to help prevent obesity in our children?  

Why is childhood obesity considered a health problem?

Doctors and scientists are concerned about the rise of obesity in children and youth because obesity may lead to the following health problems:

·       Heart disease, caused by:

o   high cholesterol and/or

o   high blood pressure

·       Type 2 diabetes

·       Asthma

·       Sleep apnea

·       Social discrimination 

Childhood obesity is associated with various health-related consequences. Obese children and adolescents may experience immediate health consequences and may be at risk for weight-related health problems in adulthood.

Psychosocial Risks

Some consequences of childhood and adolescent overweight are psychosocial. Obese children and adolescents are targets of early and systematic social discrimination.² The psychological stress of social stigmatization can cause low self-esteem which, in turn, can hinder academic and social functioning, and persist into adulthood.³

Cardiovascular Disease Risks

Obese children and teens have been found to have risk factors for cardiovascular disease (CVD), including high cholesterol levels, high blood pressure, and abnormal glucose tolerance. In a population-based sample of 5- to 17-year-olds, almost 60% of overweight children had at least one CVD risk factor while 25 percent of overweight children had two or more CVD risk factors.² 

What can I do as a parent or guardian to help prevent childhood overweight and obesity?

To help your child maintain a healthy weight, balance the calories your child consumes from foods and beverages with the calories your child uses through physical activity and normal growth.

Remember that the goal for overweight and obese children and teens is to reduce the rate of weight gain while allowing normal growth and development. Children and teens should NOT be placed on a weight reduction diet without the consultation of a health care provider. 

Balancing Calories: Help Kids Develop Healthy Eating Habits

One part of balancing calories is to eat foods that provide adequate nutrition and an appropriate number of calories. You can help children learn to be aware of what they eat by developing healthy eating habits, looking for ways to make favorite dishes healthier, and reducing calorie-rich temptations.

Encourage healthy eating habits.
There's no great secret to healthy eating. To help your children and family develop healthy eating habits:

·       Provide plenty of vegetables, fruits, and whole-grain products.

·       Include low-fat or non-fat milk or dairy products.

·       Choose lean meats, poultry, fish, lentils, and beans for protein.

·       Serve reasonably-sized portions.

·       Encourage your family to drink lots of water.

·       Limit sugar-sweetened beverages.

·       Limit consumption of sugar and saturated fat.

Remember that small changes every day can lead to a recipe for success! 

Remove calorie-rich temptations!
Although everything can be enjoyed in moderation, reducing the calorie-rich temptations of high-fat and high-sugar, or salty snacks can also help your children develop healthy eating habits. Instead only allow your children to eat them sometimes, so that they truly will be treats! Here are examples of easy-to-prepare, low-fat and low-sugar treats that are 100 calories or less:

·       A medium-size apple

·       A medium-size banana

·       1 cup blueberries

·       1 cup grapes

·       1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus 

Help kids stay active.
Children and teens should participate in at least 60 minutes of moderate intensity physical activity most days of the week, preferably daily.¹¹ Remember that children imitate adults. Start adding physical activity to your own daily routine and encourage your child to join you.

Reduce sedentary time.
In addition to encouraging physical activity, help children avoid too much sedentary time. Although quiet time for reading and homework is fine, limit the time your children watch television, play video games, or surf the web to no more than 2 hours per day. Additionally, the American Academy of Pediatrics (AAP) does not recommend television viewing for children age 2 or younger.¹² Instead, encourage your children to find fun activities to do with family members or on their own that simply involve more activity.  

 

Source: Centers for Disease Control and Prevention