tag:blogger.com,1999:blog-23587133242560563482024-03-12T19:39:20.642-04:00Families Living WellSharing information on family, food, finances, and other issues to help your family live well. <br>A service provided through Penn State Cooperative Extension.Mandel Smithhttp://www.blogger.com/profile/17734229076523854382noreply@blogger.comBlogger183125tag:blogger.com,1999:blog-2358713324256056348.post-80357580434790226952013-02-12T13:43:00.003-05:002013-02-12T13:57:41.740-05:00Families Living Well is moving! http://extension.psu.edu/healthy-lifestyles<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjodiLZ6sX48IfKUeBlXix6AXVYLV7uBLhgO8NlRCRGAZAeN3_7ndNZarOLdUf0DuF2u_Mrzp5hDvCWFFXjRo_NsmrNVmV0d3QVV3tl1YGnJkHEcYFrcvL5OtrJybtwmqIcXNFgzCN8H2I/s1600/moving+van.png" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjodiLZ6sX48IfKUeBlXix6AXVYLV7uBLhgO8NlRCRGAZAeN3_7ndNZarOLdUf0DuF2u_Mrzp5hDvCWFFXjRo_NsmrNVmV0d3QVV3tl1YGnJkHEcYFrcvL5OtrJybtwmqIcXNFgzCN8H2I/s1600/moving+van.png" uea="true" /></a>Thank you for your interest in the <em>Families Living Well</em> blog. We have enjoyed bringing you this blog for more than 4 years and hope that it has been a source of reliable, research-based information for you and your family. Our team of Penn State Extension Family and Consumer Sciences blog contributors has grown over the years. With this growth comes the need to expand the technical capabilities of this service. Therefore, the <em>Families Living Well</em> blog will change formats and join the <em>Penn State Extension Nutrition, Diet and Health </em>website. This site will offer the same up-to-date, family focused information as this original blog, but at a more extensive site. Please follow this link to the <em>Penn State Extension Nutrition, Diet and Health</em> website: <a href="http://extension.psu.edu/healthy-lifestyles">http://extension.psu.edu/healthy-lifestyles</a>.<br />
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At this new site you will find information from the current <em>Families Living Well</em> blog contributors, in addition to a host of new authors covering an even wider range of nutrition and wellness related topics. </div>
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Mandel Smithhttp://www.blogger.com/profile/17734229076523854382noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-42863012185725347832012-12-18T15:40:00.001-05:002012-12-18T15:40:56.907-05:00Expanding Nutritious Choices for the Holidays<div class="separator" style="clear: both; text-align: center;">
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The holidays offer many opportunities for eating with friends and family: parties, restaurant get-togethers, fast food pick-ups and more! Here are ideas to expand culinary options without expanding waistlines! Guess the test below for calories saved using these eating tips!<br />
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1. Pre-Party or Meal: Have a serving of fresh fruit or vegetables before leaving or to eat en route to the party to take the edge off your hunger. You will get a good dose of nutrition, as well, which may be in short supply! How many calories saved by eating an apple in place of 3 additional hot wings?<br />
<br />2. Appetizer: Eat two veggie choices for every appetizer hitting your plate. The veggies will help fill you up and slow you down. Don’t think there will be any veggies? Then pick up a package of hummus dip and bags of fresh baby carrots and fresh sugar snap peas to plate out your contribution to the table! Calories saved by eating 6 baby carrots, 6 pea pods and 1 Tablespoons hummus instead of 3 extra meatballs?<br />
<br />3. Main Dish: If you prepare it, dilute the calories and fat by adding veggies to the dish. Adding fiber, vitamins and healthy plant chemicals is a great way to push down the calories, fat and sodium. Add zucchini, carrots, broccoli, or spinach to pasta dishes to expand the volume while decreasing calories per portion. Add extra veggies to pasta salads, casseroles, soups, chicken or tuna salads and pizza toppings. The number of calories saved per portion by adding 2 cups mixed veggies to a quart of tuna casserole?<br />
<br />4. The Bread Basket: Be aware of the magically refilling basket full of French bread, cheddar biscuits, or tortilla chips. Order a side salad with light dressing or a broth-based soup to consume your attention. Calories saved by having a cup of vegetable soup in place of 20 tortilla chips?<br />
<br />5. Carry-out: Arm yourself with a lunch pack of healthy snacks as you head out on shopping trips – light yogurt, reduced fat cheese sticks, whole grain crackers, roasted almonds, a sectioned orange or other fruit – nourishing treats that will slip into your purse or pack easily as you shop – a truly refreshing break from the starchy, sugary items that rob you of energy. What saved from 2 mozzarella sticks and 2 tablespoons almonds instead of a kiosk cinnamon pretzel?<br />
<br />6. Dessert: Fill your plate from the buffet with fruits, leaving only enough space for a small serving of your favorite dessert cake or pie. You will be giving your body what it needs, and reducing empty calories. How about 10 grapes, ½ cup fresh pineapple, and 6 luscious strawberries with ½ slice apple pie? Compare it to a whole slice of apple pie, 2 chocolate mini-brownies, with 3/4 cup of soft serve? How many calories saved?<br />
<br /><strong>Calories Saved:</strong> 157 calories saved in the pre-party option. Appetizer strategy saves 107 calories. Main dish method saves 75 calories per portion and Bread Basket substitution cuts 140 calories. Carry-out snack tastes great and cuts 224 calories, while the dessert option saves 422 calories and allows you to continue shopping for your bargains with renewed energy! Use smaller plates and bowls for portion control – studies show we feel satisfied when we have consumed what we consider to be a portion, whether that portion is standard or extra-generous. Cook foods in healthy ways, and be sure to include vegetable side dishes to complete your meals. With all your calorie savings, you will feel energetic and trim as you sail through the holidays!Rayna Cooper, MS, RD, LDNhttp://www.blogger.com/profile/14444454523222347852noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-6335570353541566432012-12-09T23:28:00.000-05:002012-12-09T23:28:32.405-05:00Confused When Purchasing Fresh Fish?<br />
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I enjoy eating and cooking fish but often have questions about what to buy when I shop at my grocery or seafood store. My grocery store doesn’t carry much variety in types of fish - salmon, flounder, tilapia and a few others but decisions about wild-caught or farm raised, fresh or previously frozen, organic and place of origin can be confusing. Restaurants and seafood stores may carry other varieties of fish whose names are unfamiliar to land lubbers and choosing what to eat requires some education.
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The average American eats about 3.5 ounces per week of seafood. “Seafood” is a term that also includes shellfish. The 2010 Dietary Guidelines for Americans recommend that we increase our seafood intake to 8 ounces/week. Research has shown that consumption of an average of 250 mg per day of omega-3 fatty acids found in fish is associated with reduced cardiac deaths among individuals with and without pre-existing cardiovascular disease. <br />
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Because of the high demand for fish, some fish populations have been depleted. Large scale fish farming took off in the 70’s and tripled in size between 1995 and 2007 to address the demand for more fish at reasonable prices. Farmed fish are raised in controlled conditions in pens and fed pellets of food. This ensures year round availability of fish and lowers the cost. Wild fish are seasonal and may cost two to three times more. Wild fish often have a stronger flavor and can be firmer and less fatty due to diet variations and the need to swim in open waters. <br />
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How about contaminants? Wild ocean-dwelling fish are not likely to contain antibiotics like farmed fish and may contain fewer pesticides and environmental pollutants, but fish farming can control the water quality which may result in less pollution. Mercury is found in all fish. Certain large fish like shark, king mackerel, tilefish, ahi tuna and swordfish have higher levels and intake should be limited, especially by children and pregnant women. Mercury is a heavy metal that can affect fetal development and healthy growth in children. Mercury can also wreck havoc in adults.<br />
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By federal law, grocery and big box stores must include on the label whether a fish has been previously frozen or is fresh and its country of origin. For wild fish in the U.S. market, most come from the Pacific Ocean with fish from Alaska being greatly prized. Interestingly, Alaska salmon is often wild whereas Atlantic salmon is always farm raised. It is recommended to choose American farm raised fish which may be regulated more closely than farm raised fish from outside the U.S. <br />
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U.S. fish labels must also disclose whether color has been added to the fish. Wild salmon naturally develop a reddish-pink color from their diet. Farmed salmon are pale so farmers add carotenoids (a group of colorful antioxidants) to their fish pellets which gives the salmon color. The law requires that this fish is labeled “color added”.<br />
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Beware of an “organic” label on fish. There are no federal standards for organic seafood. <br />
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Seafood is a popular selection in restaurants and some specialize in carrying local wild fish. Some states require noting whether a fish is wild and the state of origin. No mention is usually made of whether a fish is farm raised. Ask your waiter about unfamiliar varieties of fish. Like produce, fish are seasonal and if you live near fresh or salt water, getting to know local fish may increase your appreciation of this aquaculture. <br />
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For most of us, adding more fish to our diet can improve our health. Fish can be found canned, frozen, dried or fresh and it all contributes to a healthy heart. After researching this article, I am feeling more confident about my fresh fish choices. I hope that it helps you too!<br />
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Fran Allowayhttp://www.blogger.com/profile/09799415158981765082noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-70172324200249769492012-11-17T07:41:00.000-05:002012-11-17T08:07:16.249-05:00A Vegetarian Thanksgiving <div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">What do you do when your grad student stepdaughter calls to announce that she’s bringing a friend home for Thanksgiving dinner and by the way, he’s vegetarian and doesn’t eat meat?</span><br />
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<span style="font-family: Verdana, sans-serif;">First, don’t panic. Then, take a breath and ask: does he eat dairy products? (yes) and eggs? (also yes). Okay, this is good news. After all, this is only one meal, right? You can easily incorporate vegetarian dishes into a traditional Thanksgiving meal, even with roast turkey on the table.</span><br />
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<span style="font-family: Verdana, sans-serif;">Vegetarian diets can be quite varied, but most center on plant-based foods such as vegetables, fruit, legumes (dried beans), pulses (dried split peas), along with whole grains and nuts and seeds. </span><span style="font-family: Verdana, sans-serif;">According to the USDA, vegetarian diets typically fall into three primary categories of eating patterns: </span><span style="font-family: Verdana, sans-serif;">“vegan: excludes all meat and animal products; lacto-vegetarian: includes plant foods plus dairy products, and lacto-ovo vegetarian: includes both dairy products and </span><span style="font-family: Verdana, sans-serif;">eggs” </span><br />
<span style="font-family: Verdana, sans-serif;">(</span><a href="http://www.nlm.nih.gov/medlineplus/vegetariandiet.html"><span style="font-family: Verdana, sans-serif;">http://www.nlm.nih.gov/medlineplus/vegetariandiet.html</span></a><span style="font-family: Verdana, sans-serif;">).</span><br />
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<span style="font-family: Verdana, sans-serif;">It is possible to follow a vegetarian diet and obtain the basic necessary nutrients. “The key,” says the USDA,” is to consume a variety of foods and the right amount of foods to meet your calorie and nutrient needs.” Take a look at USDA’s “10 Tips Healthy Eating for Vegetarians” </span><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet8HealthyEatingForVegetarians.pdf"><span style="font-family: Verdana, sans-serif;">http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet8HealthyEatingForVegetarians.pdf</span></a><br />
<span style="font-family: Verdana, sans-serif;">For anyone considering a vegetarian diet, a wise option is to consult your physician, healthcare provider or registered dietitian to determine the eating plan that best meets your individual needs.</span><br />
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<span style="font-family: Verdana, sans-serif;">Now, on to our Thanksgiving vegetarian menu. Baked halved acorn or sweet dumpling squash, filled with a mixture of brown rice or other whole grain such as cooked wheat berries, quinoa or whole barley,that has been simmered in vegetable broth with diced onion, carrot and celery, seasoned with your favorite herbs such as thyme, dill or marjoram and a handful of dried, sweetened cranberries makes a colorful presentation for any autumn table.</span><br />
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<span style="font-family: Verdana, sans-serif;">Here is a recipe for Brown Rice Pilaf with Sage, Walnuts and Dried Fruit, from the American Institute for Cancer Research. I had some pistachios in the cupboard, which I substituted for the walnuts.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><br /><span style="font-family: Times, "Times New Roman", serif; font-size: small;">Canola cooking spray <br />1 medium onion, chopped<br />1 medium stalk celery, ends trimmed and chopped<br />2 cups uncooked brown rice<br />2 1/2 cups water<br />2 cups reduced sodium, fat-free vegetable broth<br />1/4 cup raisins<br />1/4 cup chopped dried apricots<br />1/4 cup chopped walnuts (optional)<br />1 teaspoon dried sage<br />2 tablespoons chopped fresh sage (optional)<br />Salt and pepper to taste<br />Spray large skillet with canola oil cooking spray. Heat skillet over medium heat. Sauté onion and celery until tender, about 5 minutes. Add brown rice, and sauté for 5 minutes. Add water, broth, raisins and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes. Stir in walnuts if desired, sage, salt and pepper. Transfer to serving dish. Garnish with fresh sage and serve immediately. Makes 8 servings. Per serving: 213 calories, 1 g total fat (<1 g saturated fat), 45 g carbohydrates, 5 g protein, 4 g dietary fiber, 150 mg sodium. </span></span><span style="font-family: Verdana, sans-serif; font-size: small;">Turkey gravy aside, most traditional Thanksgiving side dishes are vegetarian-friendly. There are exceptions of course, for dishes such as stuffing or dressing which often call for chicken broth in the recipe; vegetable broth or stock is a quick and easy substitute. Be sure to read the list of recipe ingredients before heading to the grocery store.</span><br />
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<span style="font-family: Verdana, sans-serif;">Along with the stuffed squash entrée, you might serve mashed potatoes with turnips or rutabaga, some pan-fried Brussels sprouts doused with a splash of apple cider or balsamic vinegar and perhaps a tossed green salad sprinkled with shredded cheese. And don’t forget the whole grain dinner rolls or cornbread.</span><br />
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<span style="font-family: Verdana, sans-serif;">For a refreshing cranberry relish that requires no cooking, in a food processor, combine one package of rinsed fresh cranberries, one peeled orange cut into sections and one cored, firm Anjou or Bosc pear or Granny Smith apple. Pulse lightly just until ingredients are finely minced. Sweeten to taste with maple syrup or agave syrup. Cover and refrigerate before serving. </span><br />
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<span style="font-family: Verdana, sans-serif;">As for dessert, share some pumpkin pie and fresh fruit such as grapes and sliced local apples.</span><br />
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<span style="font-family: Verdana, sans-serif;">So, relax and enjoy a delicious holiday meal. Pass those vegetarian dishes around the Thanksgiving table for everyone to sample. It will make your special guest feel right at home. </span><br />
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<span style="font-family: Verdana, sans-serif;">Additional resources: </span><a href="http://snap.nal.usda.gov/professional-development-tools/hot-topics-z/vegetarian"><span style="font-family: Verdana, sans-serif;"><a href="http://snap.nal.usda.gov/professional-development-tools/hot-topics-z/vegetariannutrition">http://snap.nal.usda.gov/professional-development-tools/hot-topics-z/vegetariannutrition</a>; </span><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html"><span style="font-family: Verdana, sans-serif;">http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html</span></a><span style="font-family: Verdana, sans-serif;">; </span><a href="http://www.vrg.org/"><span style="font-family: Verdana, sans-serif;">http://www.vrg.org/</span></a><span style="font-family: Verdana, sans-serif;">; </span><a href="http://www.wholegrainscouncil.org/whole-grains-101"><span style="font-family: Verdana, sans-serif;">http://www.wholegrainscouncil.org/whole-grains-101</span></a></a>Suzanne Weltmanhttp://www.blogger.com/profile/05359270224269566714noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-66438328372551612272012-11-09T14:29:00.000-05:002012-11-09T14:29:10.817-05:00How Safe is Your Holdiay Fare ? Ask the Expert.<br />
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Have you ever encountered any of these situations? Extension Educators receive countless questions during the Holidays. Here is just a sampling. <br />
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Q. "I just discovered I cooked the turkey with the package of giblets still inside the cavity. Are the turkey and giblets safe to eat?" <br />
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A. If giblets were left in the cavity during roasting, even though this is not recommended, the turkey and giblets are probably safe to use. However, if the packaging containing the giblets has changed shape or melted in any way during cooking, do not use the giblets or the turkey because harmful chemicals from the packaging may have penetrated the surrounding meat. <br />
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Q. "This morning, I discovered the pork roast was left out all night. I took it out of the freezer to thaw for awhile last night and forgot to put it back in the fridge before I went to bed. The roast is completely thawed and warm to the touch. If I cook it, will it be safe?" <br />
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A. Unfortunately, this roast should not be eaten. It has been out of refrigeration too long. At room temperature, bacteria that may be present multiply very rapidly and some types of bacteria will produce toxins which are not destroyed by cooking and can possibly cause illness. Never thaw frozen food on the kitchen counter. Refrigerator thawing is much safer. You may also thaw foods in cold running water or in the microwave. These foods must be cooked immediately to a safe minimum internal temperature before refrigerating. <br />
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Q. "I received a gift of a smoked pheasant from a mail order company. It was packed in a box with no dry ice or frozen gel packs. It wasn't cold even though the label said "keep refrigerated." Because it is smoked, will that make it safe?" <br />
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A. Poultry and hams are smoked for flavor, not preservation. The only exceptions are country hams and dry sausages which are safe at room temperature because of their high salt content and dryness. If a product is labeled "keep refrigerated," that's a warning that it must be kept cold to be safe. Don't eat the product. If perishable food arrives warm—above 40 °F as measured with a food thermometer—notify the company. It's the shipper's responsibility to deliver the product on time, properly packaged and handled safely; the customer's responsibility is to have someone at home to receive it and refrigerate it immediately. <br />
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Q. “What should I do? I put a 20 lb turkey in a 200 °F oven before I went to bed last night, and the pop-up timer says it's already done at 7:30 this morning. We won't be eating until 3 p.m." <br />
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A. You have two problems here. First, overnight cooking of meat at a low temperature isn't a safe method so we don't recommend eating this turkey. It's not safe to cook any meat or poultry in an oven set lower than 325 °F. At 200 °F, meat remains in the "Danger Zone" too long (between 41 and 135 °F) where bacteria multiply rapidly and can form toxins. <br />
Secondly, holding a safely cooked turkey at a safe internal temperature of 140 °F or above for this amount of time can dry it out and affect the quality. If a safely cooked turkey must be held from 7:30 a.m. to 3 p.m., for optimal safety and quality it should be carved and refrigerated in covered shallow containers and served cold or reheated to an internal temperature of 165 °F. Use a food thermometer to check the internal temperature. <br />
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Q. I baked some pumpkin pies over the weekend to serve tomorrow on Thanksgiving. They've just been sitting on the counter. Should I have refrigerated them?" <br />
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A. Yes. Foods made with eggs and milk such as pumpkin pie, custard pie and cheesecake must first be safely baked to a safe minimum internal temperature of 160 °F. Then, they must be refrigerated after baking. Eggs and milk have high protein and moisture content and when these baked products are left at room temperature, conditions are ripe for bacteria to multiply. It's not necessary to refrigerate most other cakes, cookies or breads unless they have a perishable filling or frosting.</div>
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I am hopeful that this information will help keep you and your family safe so you can truly enjoy the Holidays.</div>
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For more information, podcasts, videos, recipes, activities for children, etc. please go to <a href="http://holidayfoodsafety.org/">http://holidayfoodsafety.org/</a></div>
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Source: FSIS (Food Safety and Inspection Service) USDA</div>
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Marcia Weberhttp://www.blogger.com/profile/05395106394962062238noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-27236497816393362602012-11-01T12:43:00.000-04:002012-11-01T12:43:13.211-04:00Fooled by Food: Strategies for Healthy Eating in a Country of Food Confusion<br />
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In a culture where a cheeseburger is cheaper than an apple, sometimes it is not easy deciphering what to eat, how much to eat, or even where to eat. Our nation is confused and overwhelmed with food. Unfortunately, the food industry’s misleading marketing has led to misinformed consumers, resulting in an astronomical prevalence of obesity, diabetes, and heart disease. These diseases have crept into our children, escalated health-care costs, and done a number on our aging bodies. With all of this confusion, the popular answer is to turn to the Internet, where we inevitably get more confused and deceived by self-proclaimed “experts”. Well, fear no more! Below are five simple (evidence-based) tips to navigate you through the confusion of fast food and restaurants. And the next time you are seeking advice about nutrition, pursue reliable information from a Registered Dietitian or credible health website, such as ChooseMyPlate.gov, extension.psu.edu, or nih.gov. Use these sources to become an educated consumer and role model to children. Be skeptical of advertisements and media persuasion until you do your own research! <br />
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1. Know the Facts: Plan ahead! Look at restaurant’s online nutrition facts and make a selection before you go to the restaurant. This way you won’t feel rushed at the restaurant or temped to get the 30oz steak a waiter just walked past your table. Prepare for long car trips and bring snacks to keep you and your family satisfied. Choose fruits, vegetables, low-fat string cheese, unsalted nuts, and granola bars.<br />
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2. Portion Distortion: Restaurants typically provide far more food than your body needs for one meal. Put half your meal in a box right away, split a meal with someone, or select a smaller, kid-sized portion.<br />
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3. Think your Drink: With huge cups and free refills, it is easy to drink extra calories without even thinking about it. Stick to water, unsweetened iced tea, or low-fat milk. Add lemon or lime for extra flavor! Avoid diet drinks, because they can increase hunger and cravings, making you eat more.<br />
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4. Pick your Indulgence: Only choose one indulgence, whether that is fries, dessert, or a cocktail. Pick only one guilty pleasure so you don’t go overboard with calories, fat, or sodium.<br />
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5. Little Changes Make a Big Difference: Only a small amount of additional calories every day can cause weight gain! Fortunately, little positive changes can really add up for your benefit! Start your meal with a veggie packed salad; Skip the croutons and cheese. Ask for dressing, sauces, butter, gravy, and condiments on the side. Choose whole-wheat bread or pasta. Try fruit and low-fat yogurt for dessert. Ask for steamed, grilled, or broiled dishes. Opt for low-sodium options. When ordering Chinese food, ask for brown rice, extra veggies, and sauces on the side. Top pizza with vegetables.<br />
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By: Cierra Neiswender, Penn State Dietetic Intern <br />
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Lenelle Robertshttp://www.blogger.com/profile/00510658293977580370noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-81865205045400617322012-10-29T11:54:00.002-04:002012-10-29T12:45:29.887-04:00Keep Your Food Safe during Hurricane Sandy!<br />
Hurricane Sandy is down on the East coast of the United States. If you live in this region of the country as I do, it is important that you take precautions to ensure your food stays safe during the storm. <br />
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I look out of the window of my home and see trees swaying in the wind. These swaying trees could lead to a dangerous situation. The loss of power from high winds could jeopardize the safety of your food. Follow these steps and make smart decisions to keep your food safe and minimize the potential loss of food and reduce the risk of food-borne illness during and after this historic storm. <br />
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<strong>Steps to follow to prepare for a possible weather emergency</strong><br />
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<li>Keep an appliance thermometer in your refrigerator and freeze. An appliance theremomerter will indicate the temperature in the refrigerater and freezer in case of a power outage and help determine the safety of the food.</li>
<li>Make sure the freezer is at 0 F or below and the refrigerator is at 40 F or below.</li>
<li>Freezer containers of water for ice to help keep food cold in the freezer, regrigerator, or coolers after the power goes out.</li>
<li>Freeze refrigerated items such as leftovers, milk and fresh meat and poultry that you may not need immediately-this helps keep them at a safe temperature longer.</li>
<li>Locate sources of dry ice and block ice now.</li>
<li>Store food on shelves that will be safely out of the way of contaminated water in case of flooding.</li>
<li>Have coolers on hand to keep refrigerator food cold if the power will be out for more than 4 hours. Purchase or make ice cubs and store in the freezer for use in the refrigerator or in a cooler. Freeze gell packs ahead of time for use in coolers.</li>
<li>Group food together in the freezer- this helps the food stay safe longer. </li>
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Source: A Consumer's Guide to Food Safety; Severe Storms and Hurricanes, USDA. <a href="http://www.fsis.usda.gov/">www.fsis.usda.gov</a>Mandel Smithhttp://www.blogger.com/profile/17734229076523854382noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-80607248126945227922012-10-25T16:05:00.006-04:002012-10-25T16:05:59.341-04:00Halloween Food Safety How-To<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlkepDEgBjZIOuvIp1XBHUCQbdK9A4BJ6ZoiotAEcVyO5fWdytDF00Gb4CMljQPSsqS_wmMNF5LN2AfvaVv8FuhRhnZQDdhfaZ7p2hKNmSZiLZl924PQ-YssEvNMjqYuE6vM1Lt-kA9XQ/s1600/BAC_Fighter_Badge_jpg_140px.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" oea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlkepDEgBjZIOuvIp1XBHUCQbdK9A4BJ6ZoiotAEcVyO5fWdytDF00Gb4CMljQPSsqS_wmMNF5LN2AfvaVv8FuhRhnZQDdhfaZ7p2hKNmSZiLZl924PQ-YssEvNMjqYuE6vM1Lt-kA9XQ/s200/BAC_Fighter_Badge_jpg_140px.jpg" width="200" /></a>The Partnership for Food Safety Education would like to remind you to Fight BAC (Foodborne Bacteria) during your Halloween festivities. </div>
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<strong>BAC will creep up on you if you let foods sit out for too long</strong>. Don’t leave perishable goodies out for more than two hours at room temperature (1 hour in temperatures above 90°F).</div>
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<strong>Beware of spooky cider!</strong> Unpasteurized juice or cider can contain harmful bacteria such as E.coli 0157:H7 and Salmonella. Serve pasteurized products at your Halloween party. </div>
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<strong>Scare BAC! Away by keeping all perishable foods chilled until serving time.</strong> Cold temperatures help keep most frightful bacteria from multiplying. To keep store-brought party trays cold, fill lids with ice and place trays on top. Similarly, keep salads and other perishable items in bowls cold by nesting them in larger bowls of ice. </div>
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<strong>When whipping up Halloween treats, don’t taste dough and batters that contain uncooked eggs. </strong></div>
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<strong>Try a new spin on bobbing of apples.</strong> Cut out lots of apples from red construction paper. Write activities for kids to do on each apple, such as “say ABCs” or “do 5 jumping jacks”. Place a paper clip on each apple and put them in a large basket. Tie a magnet to a string or create a fishing pole with a dowel rod, magnet and yarn. Let the children take turn “bobbing” with their magnet and doing the activity written on their apple. Give children a fresh apple for participating in your food-safe version of bobbing for apples. </div>
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for more information visit:
<a href="http://www.fightbac.org!/">www.fightbac.org!</a><br />
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Mandel Smithhttp://www.blogger.com/profile/17734229076523854382noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-84071143112271730362012-10-12T06:00:00.000-04:002012-10-12T06:00:09.373-04:00Slim Down By Filling Up!<div style="text-align: center;">
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Think you eat enough fruits and vegetables? Grab a pen, and a piece of paper. Take a minute and write down all the fruits and vegetables that you ate yesterday. Looking at that list, do you think you’ve eaten enough? The recommendations are for 1.5 - 2 cups of fruit per day and 2.5 - 3 cups of vegetables per day. Sorry to be a pessimist, but my guess is you didn’t make the cut. In fact, less than 30% of Americans are meeting those recommendations. It’s no wonder that 2/3 of our country is overweight or obese – we’re filling up on easy carbs, junk food, and soda instead of fruits and veggies. Luckily for us, there’s no time like the present to start turning things around. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4E9iwZeC0sabQm0gM2TZFMiDYun87QJjUvRaCUCdvaumVyPTT652s7hRgCIcV9E_6i-_CIvvU8EZtZc9MyjAcmUa1XVOSEGJllObGTMaRSfoAmURWTbmVhmsiPxXiAzKyYMHN5EjPE0B7/s1600/sprouts.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="236" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4E9iwZeC0sabQm0gM2TZFMiDYun87QJjUvRaCUCdvaumVyPTT652s7hRgCIcV9E_6i-_CIvvU8EZtZc9MyjAcmUa1XVOSEGJllObGTMaRSfoAmURWTbmVhmsiPxXiAzKyYMHN5EjPE0B7/s320/sprouts.JPG" width="320" /></a>There are several ways you can help yourself and your family to start eating more fruits and vegetables. One suggestion is to try different methods of preparation. Roasted vegetables are delicious. The high heat causes the starches to caramelize, and this creates a slightly sweet flavor. A favorite example of this is Brussels sprouts. Who first decided that Brussels sprouts should be boiled? That individual gave these delectable little sprouts an undeserved bad reputation because this method of cooking leaves them bitter and mushy. To enjoy roasted sprouts, just take a bag of frozen sprouts, steam them in the microwave for 5 minutes, then toss them with a little olive oil and some kosher salt, and pop them in a 400 degree oven for about 45 minutes, shaking the pan every ten minutes to ensure even browning. Try it and you’ll be surprised! Even the most stubborn of sprout haters have been converted with this method. Other vegetables that take the spotlight when roasted include sweet potatoes, asparagus, cauliflower, broccoli, radishes, and carrots. As we’re coming up on the fall and winter months, the time is ripe to try roasting seasonal vegetables such as winter squash and root vegetables. </div>
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Another option for increasing vegetable intake is to be sneaky about it, and add pureed vegetables to dishes that kids (and picky adults) already like. You can easily add steamed and pureed broccoli and cauliflower to pasta sauce when making spaghetti or lasagna. Also, click on this link for my personal <a href="http://healthyvittlesandbits.wordpress.com/2012/09/25/butternut-squash-mac-cheese/" target="_blank">favorite macaroni and cheese recipe</a> that’s concealing 20 oz of pureed winter squash. They’ll be smiling because they’re digging into your delicious mac and cheese, and you’ll be smiling because no one has guessed your healthy little secret. <br />
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If your kids (or picky adults) have some fruits and veggies that they eat willingly, why not try offering them as a first course before the main meal? By offering a cup of carrots before lunch or a spinach salad before dinner, you can fill up on the really good stuff before delving into the protein and starch components of a meal. After all, when presented with a plate of meatloaf, baked potato, and broccoli, who eats the broccoli first? No one I know. Dr. Barbara Rolls of Penn State University has done some exciting research in this area. Her studies show that offering vegetables to children before a meal is an effective strategy for increasing intake. Not only did the children in her study eat the veggies offered to them before lunch, but they also ate the vegetable that was included with the main meal, leading to a significant increase in vegetable consumption.<span style="font-size: x-small;">1</span> The bottom line is, if you serve a fruit or vegetable first, hungry people will eat it – adults and kids alike.<br />
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There you have it: three easy ways to increase your intake of fruits and vegetables. Not only will you look and feel better, but by taking in so many vitamins, minerals, and antioxidants, you are protecting yourself against cancer, slowing down the aging process, and improving the health of your eyes and skin. All these benefits while keeping your waistline trim – it’s a win-win situation! Give yourself a big pat on the back, because you’re about to slim down by filling up.<br />
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Danielle Masland<br />
Danielle is a Penn State Dietetic Intern with Penn State Extension in Adams County. <br />
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Penn State is committed to affirmative action, equal opportunity, and the diversity of its workforce.<br />
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1. Spill MK, Birch LL, Roe LS, Rolls BJ. Eating vegetables first: the use of portion size to increase vegetable intake in pre-school children. American Journal of Clinical Nutrition [serial online]. 2010; 91: 1237 – 1243. Available at: http://ajcn.nutrition.org/content/91/5/1237.full?sid =2e1722e9-1358-4ab6-a344-8c1fef834da5. Accessed September 12, 2012. Rayna Cooper, MS, RD, LDNhttp://www.blogger.com/profile/14444454523222347852noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-6557222217866896132012-09-24T14:05:00.000-04:002012-09-24T14:15:17.856-04:00Fall Into Fungi…September is Mushroom Month <div class="Default" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">A longtime favorite topping on pizza, mushrooms also rank on top in Pennsylvania, where 548 million pounds were produced in the 2011-2012 growing season. The Keystone state is the leading producer in the country, supplying 62% of US production. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKYdaCXnVeL7vqiVt2mkIAqSuo4L7WUq4vkUzgH_2d_anUJSPUMSCKwXZfBrZ7EMTvMnhEsguqrb0Wf3eyUpQq4IJfGhhB63Bi_vAzL9wEiVWDDIUARD0kgd0EkAJ7yabPLOtyI8h431Q/s1600/Grouping_of_Mushrooms_in_a_bowl-sized-150x150.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" hea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKYdaCXnVeL7vqiVt2mkIAqSuo4L7WUq4vkUzgH_2d_anUJSPUMSCKwXZfBrZ7EMTvMnhEsguqrb0Wf3eyUpQq4IJfGhhB63Bi_vAzL9wEiVWDDIUARD0kgd0EkAJ7yabPLOtyI8h431Q/s1600/Grouping_of_Mushrooms_in_a_bowl-sized-150x150.jpg" /></a><span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;">Of the many different varieties of edible mushrooms, the most popular varieties for consumers are the white or button mushroom, and criminis and portabellas, known as brown mushrooms.</span><br />
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Mushrooms also play a leading role in the kitchen and on menus, where this versatile vegetable is sliced, diced, sautéed, stir-fried, marinated, grilled, stuffed, breaded, baked and more.<o:p></o:p></span></div>
<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">While the value of last year’s mushroom crop totaled $487 million, this does not mean you have to spend a fortune in the produce aisle of your supermarket. Watch for mushrooms when they go on sale.<o:p></o:p></span><br />
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<span style="font-family: Calibri;"><span style="mso-bidi-font-family: Arial;">Mushrooms are low in calories and sodium, and offer important nutrients such as selenium and vitamin<span style="color: #666666;"> D. The fantastic fungi</span></span> also provide B vitamins, such as riboflavin, and niacin. A serving of 4 to 5 white mushrooms contains almost 300 mg of potassium.</span></div>
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<span style="font-family: Calibri;">Mushrooms are described as having “umami,” or the fifth taste (after sweet, sour, salty and bitter), a substantial meaty flavor and texture, making them ideal to use in main dish recipes where they may replace a portion of ground meat. This substitution is a savory way to add a serving of vegetables to your meal in addition to helping lower the overall cost of ingredients and stretching the number of portions. </span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-font-kerning: 18.0pt;">Anytime Pizza</span></b><span style="mso-font-kerning: 18.0pt;"> <span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 2;"> </span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 10pt; mso-font-kerning: 18.0pt;">Yield</span></b><span style="font-size: 10pt; mso-font-kerning: 18.0pt;">: <span style="mso-spacerun: yes;"> </span>2 servings</span><span style="mso-font-kerning: 18.0pt;"> <o:p></o:p></span></span></div>
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<span style="font-size: 10pt; mso-font-kerning: 18.0pt;"><span style="color: purple; font-family: Calibri;"><a href="http://recipefinder.nal.usda.gov/recipe">http://recipefinder.nal.usda.gov/recipe</a></span></span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="mso-font-kerning: 18.0pt;"><span style="font-family: Calibri;">Ingredients<o:p></o:p></span></span></b></div>
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<span style="mso-font-kerning: 18.0pt;"><span style="font-family: Calibri;">1/2 loaf wholegrain Italian bread, cut in half lengthwise (or 2 wholegrain English muffins, split)<o:p></o:p></span></span></div>
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<span style="mso-font-kerning: 18.0pt;"><span style="font-family: Calibri;">1/2 cup prepared pizza sauce<o:p></o:p></span></span></div>
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<span style="mso-font-kerning: 18.0pt;"><span style="font-family: Calibri;">1/2 cup shredded low-fat mozzarella or Cheddar cheese<o:p></o:p></span></span></div>
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<span style="mso-font-kerning: 18.0pt;"><span style="font-family: Calibri;">3 tablespoons chopped green or red bell pepper (optional)<o:p></o:p></span></span></div>
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<span style="mso-font-kerning: 18.0pt;"><span style="font-family: Calibri;">3 tablespoons sliced mushrooms, fresh or canned<o:p></o:p></span></span></div>
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<span style="mso-font-kerning: 18.0pt;"><span style="font-family: Calibri;">Other optional vegetable toppings: cooked broccoli flowerets, chopped spinach<o:p></o:p></span></span></div>
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<span style="mso-font-kerning: 18.0pt;"><span style="font-family: Calibri;">Dash of dried oregano or Italian seasoning<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Instructions<o:p></o:p></span></b></div>
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<span style="font-family: Calibri;">1. Toast the bread or English muffin until slightly brown.</span></div>
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<span style="font-family: Calibri;">2. Top bread or muffin with pizza sauce, vegetables and low-fat cheese.</span></div>
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<span style="font-family: Calibri;">3. Sprinkle with Italian seasonings as desired.</span></div>
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<span style="font-family: Calibri;">4. Return bread to toaster oven (or regular oven preheated to 350 degrees).</span></div>
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<span style="font-family: Calibri;">5. Heat until cheese melts.</span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 10pt;">Cost</span></b><span style="font-size: 10pt;">: Per recipe: $2.38; Per serving: $1.19<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 10pt;">Source:</span></b><span style="font-size: 10pt;"> </span><span style="font-size: 10pt; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';">University of Massachusetts, Extension Nutrition Education Program</span></span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">Sloppy Garden Joes</span></b><span style="mso-tab-count: 3;"> </span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 10pt;">Yield</span></b><span style="font-size: 10pt;">: 12 servings</span></span></div>
<table border="0" cellpadding="0" class="MsoNormalTable" style="mso-cellspacing: 1.5pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td></tr>
<tr style="mso-yfti-irow: 1; mso-yfti-lastrow: yes;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-size: 10pt;"><span style="font-family: Calibri;">Serving size<o:p></o:p></span></span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-size: 10pt;"><span style="font-family: Calibri;">1 open-faced sandwich<o:p></o:p></span></span></div>
</td></tr>
</tbody></table>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Ingredients<o:p></o:p></span></b></div>
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<span style="font-family: Calibri;">1 small yellow onion, chopped</span></div>
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<span style="font-family: Calibri;">1 medium carrot, shredded</span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">1 green or red bell pepper, chopped</span></div>
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<span style="font-family: Calibri;">1 pound ground turkey or chicken</span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">1 can (8-ounces) tomato sauce, low or no sodium</span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">1 can (15-ounces) whole tomatoes, crushed</span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">1 (8-ounce) can sliced mushrooms, drained</span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">1/4 cup prepared barbecue sauce</span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">6 whole wheat hamburger buns or rolls, split in half to make 12</span></div>
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<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td></tr>
<tr style="mso-yfti-irow: 1;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td></tr>
<tr style="mso-yfti-irow: 2;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td></tr>
<tr style="mso-yfti-irow: 3;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"></td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td></tr>
<tr style="mso-yfti-irow: 4; mso-yfti-lastrow: yes;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"></td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;"><span style="font-family: Calibri;"></span></td></tr>
</tbody></table>
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-size: 12.0pt;"><span style="font-family: Calibri;">Instructions<o:p></o:p></span></span></b><br />
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<span style="font-family: Calibri;">1. In large saucepan over medium heat, cook onions, carrots, green pepper and ground turkey or chicken for 5 minutes. </span></div>
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<span style="font-family: Calibri;">2. Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce, and seasonings and bring to boil. </span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">3. Reduce heat and simmer for 10 minutes, stirring occasionally. </span></div>
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<span style="font-family: Calibri;">4. Uncover and cook for an additional 3 minutes or until thick. </span></div>
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<span style="font-family: Calibri;">5. Serve open-faced on toasted or plain whole-wheat buns. </span></div>
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<span style="font-family: Calibri;">6. Refrigerate leftovers within 2 hours.</span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 10pt; mso-bidi-font-family: Arial;">Cost</span></b><span style="font-size: 10pt; mso-bidi-font-family: Arial;">: </span><span style="font-size: 10pt;">Per recipe: $8.15; Per serving: $0.68</span><span style="font-size: 10pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 10pt; mso-bidi-font-family: Arial;">Source:</span></b><span style="font-size: 10pt; mso-bidi-font-family: Arial;"> </span><span style="font-size: 10pt;">Oregon State University Cooperative Extension Service,<span style="color: black;"> </span><a href="http://healthyrecipes.oregonstate.edu/all-recipes"><span style="color: black;">Healthy Recipes</span></a></span><span style="font-size: 10pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
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<span style="mso-no-proof: yes;"><span style="font-size: x-small;"><v:shape alt="Nutrition Facts Panel" id="Picture_x0020_27" o:spid="_x0000_i1025" style="height: 171pt; mso-wrap-style: square; visibility: visible; width: 89.25pt;" type="#_x0000_t75"><v:imagedata o:title="Nutrition Facts Panel" src="file:///C:\DOCUME~1\sxw53\LOCALS~1\Temp\msohtmlclip1\01\clip_image003.gif"><span style="color: black; font-family: Calibri;"></span></v:imagedata></v:shape></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><strong>Sources:</strong></span><br />
<a href="http://www.agmrc.org/commodities__products/specialty_crops/mushrooms/"><span style="color: windowtext;"><span style="font-family: Calibri;">http://www.agmrc.org/commodities__products/specialty_crops/mushrooms/</span></span></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="http://www.mushroomcouncil.org/"><span style="color: windowtext;"><span style="font-family: Calibri;">http://www.mushroomcouncil.org/</span></span></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="http://mushroominfo.com/myplate/"><span style="color: windowtext;"><span style="font-family: Calibri;">http://mushroominfo.com/myplate/</span></span></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="mso-bidi-font-family: 'Times New Roman'; mso-bidi-font-style: italic;"><a href="http://www.nass.usda.gov/pa/"><span style="font-family: Calibri;"><span style="color: windowtext;">www.nass.usda.gov/pa</span><span style="color: windowtext; mso-bidi-font-style: normal;">/</span></span></a></span><span style="mso-bidi-font-family: 'Times New Roman';"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="http://www.panen.org/snap/mushrooms"><span style="color: windowtext; mso-bidi-font-family: Arial; mso-fareast-font-family: 'Times New Roman';"><span style="font-family: Calibri;">www.<span style="mso-bidi-font-weight: bold;">panen</span>.org/snap/<span style="mso-bidi-font-weight: bold;">mushrooms</span></span></span></a><span style="mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 14.4pt; margin: 0in 0in 0pt -27.4pt;">
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Suzanne Weltmanhttp://www.blogger.com/profile/05359270224269566714noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-90218793993019798872012-09-21T18:59:00.000-04:002012-09-21T19:04:21.536-04:00Leave the Screen, Be Active and Find a Balance <span style="font-family: Symbol; font-size: 12pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"><span style="font-family: Calibri;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"> Everyone enjoys watching their
favorite TV shows, a good movie, being on social media websites and surfing the
web. These activities are enjoyable but are they really beneficial for our
health</span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Tahoma; mso-bidi-font-size: 11.0pt;">?</span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"> All of these activities can
be referred to as screen time. Television became the number one leisure activity in 1980 for the United States and has stayed number one ever since. People are spending a large part of
their days in front of electronic screens; kids alone are spending over 5 hours
of their day in front of a screen. This amount of time is the second highest
activity that kids spend their time doing, the first is sleeping. It is very
disturbing that our nation’s youth is spending this much time inactive looking
at a screen. The time to change this is now,<span style="mso-spacerun: yes;">
</span>and in order to do this the entire family has to be involved. That is
the key factor to making this change work.</span></span></span></span></span><br />
<span style="font-family: Symbol; font-size: 12pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"></span></span></span><br />
<span style="font-family: Symbol; font-size: 12pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"><div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">Many different factors play a role
in the reasoning of why a large amount of screen time is bad for adults and
kids. The decrease in activity level is a major factor; this inactivity causes
the body to store more calories which causes an increase in weight. Also, it
has been seen that with more screen time there is an increase in caloric
consumption, this increase causes calories to be stored and not burned
resulting in weight gain. One pound of fat is equal to about 3500 calories, meaning
if a person eats about 500 calories less a week they will lose one pound in one
week. A person will burn more calories sitting down working on homework than a
person sitting down watching TV. </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyswk02VKNhZr9HTsp_JI1vqmUlBDwtiTkG1HtxuWVYA64u8qird2aw815e3z0YJMGgYpZgNZD-oWNRaIzAwkBWW-ghwrNMGzoYSK1YRybcImj7Ln4gBNjkTlp1DORz7QH3IRxg89vmHo/s1600/familyplaying1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyswk02VKNhZr9HTsp_JI1vqmUlBDwtiTkG1HtxuWVYA64u8qird2aw815e3z0YJMGgYpZgNZD-oWNRaIzAwkBWW-ghwrNMGzoYSK1YRybcImj7Ln4gBNjkTlp1DORz7QH3IRxg89vmHo/s320/familyplaying1.jpg" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"></span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">To help prevent obesity in children </span></span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">there needs to be a decrease in screen time. This has to be an effort by both
the parents and the kids. The parents need to set the rules and also follow the
rules put in place for limiting the screen time for the kids. Kids learn by
example and they will be more willing to follow along if the whole family is
making an effort. This limit on screen time will give families more time to
spend together. Family activities that can be done together are walks, bike
rides, soccer games, basketball games, and going to the parks to play.</span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">With the limitation of screen time
and an increase in activity, families also need to be eating healthy foods.
Eating together as a family at a table is a great way to increase family time and
healthy eating habits. Eating as a family and not in front of a screen can
decrease mindless eating which will decrease the amount of unneeded calories. In
a recent Canadian research study it was found that if kids eat with their
family at a table with no TV or electronic screen on they will have higher
nutritional and psychological benefits from their meals. It has been seen that
foods that are consumed in front of electronic screens are calorie dense, high
fat, high sugar, and high sodium foods. Make sure that snacks are healthy such
as fruits, vegetables, low fat yogurt, nuts, or wheat pretzels. Be aware of
portion sizes on snacks be sure to read the nutrition facts labels and portion
out snacks into a container instead of eating right out of the bag. Get creative
with snacks and meals; involve the whole family in making the healthy snack and
meal choices to keep them involved in the kitchen. </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">Remember be sure to leave the
screen, be active and find a balance. Enjoy the time away from the screen, be
active outside as a family and find that balance in foods and eating healthy. </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;"></span></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">Snack idea
to make as a family: </span></span></b></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">Yogurt Drops </span></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Symbol; font-size: 12pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">12 oz of Flavored Fat Free Greek Yogurt</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Symbol; font-size: 12pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">1 Quart sized Plastic zip bag </span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l1 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Symbol; font-size: 12pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">Cookie sheets </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">1.) Mix yogurt to make sure flavoring is incorporated into
the entire yogurt. </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">2.) Spoon yogurt into the plastic bag and cut the corner of
the bag to be able to make little yogurt dots. </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">3.) Make dots of yogurt on the cookie sheet then place in the
freezer. </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">4.) The dots should be done within an hour and they are ready
to eat! </span></span></div>
<div class="MsoListParagraph" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<span style="font-family: Symbol; font-size: 12pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;">This recipe can be altered to make different flavors
such as Pumpkin by mixing pumpkin puree in vanilla yogurt and add some pumpkin
spice for a nice fall flavor or even drop the yogurt on a layer of toasted oats
or graham cracker crumbs</span></span></div>
<div class="MsoListParagraph" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo2; text-indent: -0.25in;">
<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Calibri;"></span></span> </div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">References:</span></b></div>
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<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman";">Dunn C, Albright J, Andersen K,
Bates T, Beth D, Ezzell J,Schneider L, Sullivan C and Vodicka<span style="mso-tab-count: 1;"> </span>S. Tame the Tube. February 2008.
Available atwww.eatsmartmovemorenc.com</span></div>
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<span style="font-size: 12pt; mso-bidi-font-family: ArialMT; mso-fareast-font-family: ArialMT;">Tina Liang, Stefan Kuhle and Paul J Veugelers (2009). Nutrition and
body weights of Canadian<span style="mso-tab-count: 1;"> </span>children
watching television and eating while watching television. Public Health<span style="mso-tab-count: 1;"> </span>Nutrition,12, pp 24572463
doi:10.1017/S1368980009005564</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">Written by:</span></b></div>
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<span style="font-size: 12pt;">Colleen Sesock </span></div>
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<span style="font-size: 12pt;">Penn State Dietetic Intern <o:p></o:p></span></div>
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</span></span></span><br />Marcia Weberhttp://www.blogger.com/profile/05395106394962062238noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-38117944030092968852012-09-07T08:00:00.000-04:002012-09-07T08:00:20.129-04:00Being Healthy is Easier than You Think<div>
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School is back in session, schedules are packed with various activities, and parents are scrambling to get everything accomplished. Ask any parent what their biggest challenge is for taking steps to be a good healthy role model for kids and they’ll tell you it’s not enough time. Even with today’s hectic lifestyles, being a good role model takes less time than you think. </div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"> Healthful Eating Basics<o:p></o:p></i></b></div>
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<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo1; tab-stops: list .5in;">Give kids a healthful variety of foods. Allow them to choose what and how much to eat from the healthy foods you offer.</li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo1; tab-stops: list .5in;">Tune into hunger cues. Teach kids to eat when they’re hungry, not just because it’s a habit.</li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo1; tab-stops: list .5in;">Eat until you are satisfied, not overly full</li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo1; tab-stops: list .5in;">Make sure everyone eats breakfast. Offer quick options such as whole grain cereal, yogurt, fruit, low-fat milk and 100% juice.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKmvM1SRZNvcUUbyC1B647LG1hLrUBLHKV9Z_9k4-KE0BySRm1HZXnVMDpV_eN0C81EBjYwqfL8GlhkS2_E3_7DfINs_LLrGrhEipnCnahHxgF4AjgcI8XjTehT-Mp7yHfl1suXItKAck/s1600/strawberries.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" hea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKmvM1SRZNvcUUbyC1B647LG1hLrUBLHKV9Z_9k4-KE0BySRm1HZXnVMDpV_eN0C81EBjYwqfL8GlhkS2_E3_7DfINs_LLrGrhEipnCnahHxgF4AjgcI8XjTehT-Mp7yHfl1suXItKAck/s1600/strawberries.jpg" /></a></div>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo1; tab-stops: list .5in;">Keep healthy snacks upfront in the fridge or cabinet so they’re easy for kids to see and grab.</li>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">When it comes to treats, size matter</i></b></div>
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You don’t have to banish kids’ favorite treats such as chips, cookies and candy. Just offer them once in awhile and in sensible portions.</div>
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<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo2; tab-stops: list .5in;">Buy single-serving sizes of chips and cookies, or portion your own into re-sealable snack bags</li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo2; tab-stops: list .5in;">When you eat out, split the fries, onion rings or the dessert</li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo2; tab-stops: list .5in;">Serve beverages such as soft drinks in small glasses</li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo2; tab-stops: list .5in;">Let your kids see you enjoying small portions</li>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"> Be a Screen Time Monitor</i></b></div>
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Try these tips to set some limits on screen time and get your kids moving.</div>
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<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo3; tab-stops: list .5in;">Set a Screen Time Budget – allot kids one to two hours per day to spend on TV, Video games or fun time on the computer</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpwQp7CaO3Y7gaMSN0uUwbAC6R1KFty58BGuSsGbVGdW_NZgL024q90YfwKQRCIEXKsyn_yVe72h6Sr_YoQKKqqucUUXfxROLSxrF0i9qJ1Y2Y1k2jlh-i0YZjvTuuIj96NyTnFDoEoBg/s1600/Z5D00CAPCOQHQCATYP6FECABOPFOFCAZW5EQ0CA7YQPQ1CANHZR9VCASJBL5KCA0E65CZCA5C6QSQCATVCRHMCA2UASKICABCA2AWCASMKVIQCAUBLQ5SCAPKP3M4children+playing+2.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; height: 91px; margin-bottom: 1em; margin-right: 1em; width: 121px;"><img border="0" hea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpwQp7CaO3Y7gaMSN0uUwbAC6R1KFty58BGuSsGbVGdW_NZgL024q90YfwKQRCIEXKsyn_yVe72h6Sr_YoQKKqqucUUXfxROLSxrF0i9qJ1Y2Y1k2jlh-i0YZjvTuuIj96NyTnFDoEoBg/s1600/Z5D00CAPCOQHQCATYP6FECABOPFOFCAZW5EQ0CA7YQPQ1CANHZR9VCASJBL5KCA0E65CZCA5C6QSQCATVCRHMCA2UASKICABCA2AWCASMKVIQCAUBLQ5SCAPKP3M4children+playing+2.jpg" /></a></div>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo3; tab-stops: list .5in;">Devise an After-School Action Plan. Brainstorm to create a list of activities to get them on their feet and away from the screen.</li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo3; tab-stops: list .5in;">Click it off at Meal Times. A ‘no’ TV’ policy during family meals channels your attention into what’s going on in each other’s lives.</li>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Get Active with Your Kids<o:p></o:p></i></b></div>
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Being active with your children gives you more quality time with them, boosts your energy and helps you mange stress. </div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Help Your Kids Strike the Right Balance<o:p></o:p></i></b></div>
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One of the most important skills you can ‘model’ for your kids is how to maintain a healthy weight by balancing the calories in the foods you eat with the calories you burn through physical activity. Set an example by eating moderately-sized portions and be physically active yourself. </div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Being Healthy Takes Less Time Than You Think<o:p></o:p></i></b></div>
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If not having enough time is your biggest barrier to being healthy, you are not alone. With today’s hectic lifestyles, many parents feel the same way. </div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span>Map out a week of healthful meals and snacks so you can stock up on what you need in one trip to the store.</div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span>Use supermarket time-savers such as rotisserie chicken, pre-washed salad greens and canned or frozen fruits and vegetables.</div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span>Ask kids to help you plan their lunches and family dinners</div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span>Enlist their help with meal prep.</div>
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For more information about this topic go to: <a href="http://ific.org/kidnetic">http://ific.org/kidnetic</a></div>
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Marcia Weberhttp://www.blogger.com/profile/05395106394962062238noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-76843388630312768742012-08-16T15:03:00.002-04:002012-08-16T15:07:18.990-04:00The Importance of "Non-Vitamins"!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNmkclPmkE0Rre6fIfsATZYIKzNoI6lOubmWFTBCW4Vv8Gn_FtN2zwn_gnzc0MGkQljyNNvsV62CcEgZPi6zdEdJouPG47YUiqjCBUotPuAWDA2x9p2pg07yAYM_v_SHRcGLYJ_gstZ-JC/s1600/melons%255B1%255D.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNmkclPmkE0Rre6fIfsATZYIKzNoI6lOubmWFTBCW4Vv8Gn_FtN2zwn_gnzc0MGkQljyNNvsV62CcEgZPi6zdEdJouPG47YUiqjCBUotPuAWDA2x9p2pg07yAYM_v_SHRcGLYJ_gstZ-JC/s320/melons%255B1%255D.jpg" width="320" /></a></div><br />
Taking your vitamins? What about non-vitamins? Non-vitamins can be just as important to our health as traditionally recognized vitamins and minerals. Foods that come from plants contain a rich mixture of compounds that are biologically active in humans – we call them phyto-chemicals or phyto-nutrients (phyto – meaning plant!). These non-vitamins have many properties that affect our health positively.<br />
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What is the difference? Vitamins are defined as “organic components in food that are needed in minute amounts for normal growth and health maintenance”. The origin of the word “vitamin” comes from the combination of “vita” for life and “amine” for a chemical group identified with the first vitamin-like substance, therefore “a substance necessary for life”. Phyto-chemicals are not recognized as vitamins; however their contribution to health is being proven repeatedly in studies of human nutrition. Fruits and vegetables are rich mixtures of fiber, water, vitamins, minerals, and a vast array of phyto-nutrients(1).<br />
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In a recent study(1)on phytonutrient intake, the authors conclude that research on carotenoid phyto-chemicals suggests potential for reduced heart disease risk: specific examples show lycopene with preventive potential for prostate cancer; lutein and zeaxanthin may be important in reducing age-related macular degeneration of the eye. The phenolic and flavonoid classes are also beneficial. For example, flavonoids have been studied for their anti-inflammatory characteristics and possible protection against cancer and cardiovascular disease; anthocyanidins show potential for improving cognitive and motor function with aging; a form of hesperetin may support healthy vascular tissue; quercitin may inhibit bone loss and ellagic acid may reduce DNA damage.(1)<br />
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The research published in the Journal of the Academy of Nutrition and Dietetics specifies the amounts of phyto-nutrients from fruits and vegetables consumed by adults in the United States(1). We don’t currently have recommended allowances for these nutrients. The difficulty stems from the sheer number of possibly beneficial phyto-nutrients present in plant tissue. For example, there are more than 600 carotenoid nutrients present in nature, but research has focused on a few, such as alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene. These have received more attention due to their presence in the human body and in food – suggestive of a correlation. Carotenoids are present in carrots, tomato products, pumpkin, spinach, lettuce, collards, broccoli, cucumber, vegetable mixtures, corn, oranges and watermelon and other produce in various quantities. Due to food preferences, American adults get their greatest amounts of these nutrients from carrots, oranges/orange juice, spinach and tomato products. <br />
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Rich sources of the flavonoids and phenolics (in general) include grapes, berries, bananas, citrus, tea, onions, apples, leafy lettuce, tomatoes, walnuts and pecans. Again, because of consumption patterns, American adults consumed the largest percentage of these phenolics/flavonoids from a few food sources: oranges/orange juice, tea, onions, berries, grapes, and bananas.<br />
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The pattern of phyto-nutrient content is very specific to a fruit or vegetable, making variety an important aspect of food selection. In this study, an expected finding was that those adults who consumed the recommended servings of fruits and vegetables had considerably greater intakes of these valuable phyto-nutrients. Another finding was that few adults consume the recommended servings, resulting in low overall phytochemical consumption. <br />
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Next time you pop a vitamin pill, consider all the other life and health giving properties not included in that capsule! Ensure you are getting enough phyto-chemicals by eating the recommended servings of fruits and vegetables! For a person consuming 2,000 calories a day, U.S. Dietary Guidelines suggest 2 cups of fruit and 2 1/2 cups of vegetables per day. Weekly recommendations are also made for specific colors and types of vegetables to ensure adequate phyto-nutrient and vitamin/mineral content: 1½ cups dark green veggies, 5 ½ cups red and orange veggies, 1 ½ cups beans and peas, 5 cups starchy vegetables and 4 cups other veggies each week! Get your non-vitamins by assuring there is adequate and varied fresh produce on your table! <br />
1 “Phytonutrient Intake by Adults in the United States in Relation to Fruit and Vegetable Consumption”; Mary M. Murphy, et al., Journal of the Academy of Nutrition and Dietetics, February, 2012, 222-229.Rayna Cooper, MS, RD, LDNhttp://www.blogger.com/profile/14444454523222347852noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-89722750963658118352012-07-30T11:56:00.000-04:002012-07-30T12:09:09.733-04:00Like a Good Steak on the Grill?While there are endless foods that tickle my taste buds when grilled, there is nothing like a good steak. <br />
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Did you know that beef has been becoming more lean over the past 40 years? Many changes in cattle breeding, management practices and retail trimming have resulted in the increased accessibility of leaner beef. Today, more than two-thirds (69%) of beef sold at retail, including popular cuts like sirloin steak, tenderloin, t-bone steak and 95% lean ground beef meet the government guidelines for lean. The USDA definition of “lean” is meat that contains less than 10 g of total fat, 4.5 g or less of saturated fat and less than 95 mg of cholesterol per serving or per 100 grams.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-Sx0w2TVNnxHFNi5XQpqhFKb2R3_oN1yaGTrtox9CySuVcSeJau0gThikJvf2GwsSN51F7U0vUQ4KlMvmRZdL4iADCisu1DJw4nugNmTJL7bJrkMVzpsYl-EWxyKpm-SBVH4iMh7J70/s1600/MP900182751%5B1%5D.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" eda="true" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-Sx0w2TVNnxHFNi5XQpqhFKb2R3_oN1yaGTrtox9CySuVcSeJau0gThikJvf2GwsSN51F7U0vUQ4KlMvmRZdL4iADCisu1DJw4nugNmTJL7bJrkMVzpsYl-EWxyKpm-SBVH4iMh7J70/s200/MP900182751%5B1%5D.jpg" width="200" /></a>The demand for leaner cuts and increased trimming at the market began after The 1980 Dietary Guidelines for Americans recommended consuming lean meats and “trimming excess fat off meats”. Today’s cuts have 80% less external fat than those sold 26 years ago. Twenty years later, Dietary Guidelines (2010) recommend “choosing lean meats and poultry, including meat cuts that are low in fat and ground beef that is extra lean (at least 90% lean). Trim or drain fat from meat and remove poultry skin before cooking or eating.”<br />
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Beef typically contains more saturated fat than poultry but total fat content may be less. A three ounce skinless chicken breast contains .9 g of saturated fat and 3.0 g of total fat. But there are 29 cuts of lean been that contain less saturated and total fat than a three oz. skinless chicken thigh at 2.6 g saturated fat and 9.2 g of total fat. This includes those steaks that taste so good on the grill!</div>
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Food choices have changed over the years and beef consumption has dropped as the emphasis on eating more seafood and meatless meals has increased. However, a 2010 study found that Americans are consuming beef in moderate amounts at an average of 1.7 oz daily. And total fat content of the beef has dropped. For example, a completely trimmed sirloin steak has 34% less total fat than in 1963 and 17% less saturated fat than in 1990.</div>
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A recent study, the Beef in an Optimal Lean Diet (BOLD), found that eating lean beef, as part of a heart-healthy diet and lifestyle, can lower LDL cholesterol (bad) by up to 10%, as much as any other recommended heart-healthy diet intervention. One reason for this is that half of the fatty acids in beef are monounsaturated, the type found in olive oil. Beef is also an excellent source of protein, zinc, vitamin B12, B6, niacin and selenium. Recent U.S. dietary survey data found that fresh beef is the number one source of protein, vitamin B12 and zinc in the American diet.</div>
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Is this an advertisement for beef? As a dietitian, I can’t recommend chucking your vegetarian diet or limits on beef consumption. However, we don’t have to feel guilty eating lean cuts of beef. The 2010 Dietary Guidelines for Americans recommend: choose a variety of food from the protein foods group. If you choose lean cuts, don’t slather them with butter – yes I know that they do this in restaurants - and pair your steak with lots of low fat fruits and vegetables, beef is an excellent choice.</div>
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This material was taken from beefnutrition.org. All statistics found in this article are referenced in the flyer, The Evolution of Lean Beef.<br />
<br />Fran Allowayhttp://www.blogger.com/profile/09799415158981765082noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-13260863496242256882012-07-20T13:18:00.000-04:002012-07-20T13:18:57.882-04:00Food Recall Basics<div class="separator" style="clear: both; text-align: center;">
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The Partnership for Food Safety Education launched the <strong><em>Recall Basics for Consumers</em></strong> campaign to educate consumers about the importance to be aware of food recalls. Most Americans say they pay attention to food recalls, but less than 60% actually take action by actually checking their homes for recalled food items, according to a study done by the Food Policy Institute at Rutgers University. The focus of the campaign is to give consumers some basic steps to take action. <br />
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The <strong><em>Recall Basics</em></strong> campaign provides consumer information about identifying specifics on food products that consumers can match with recall notices. Getting consumers to actually look for the recalled food products in their homes is a challenge. <br />
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Recall notices can be found in the news, at the store and on-line. To identify if a recalled product is in your home, match the identifying marks on the label with the recall notice details such as product name, brand, container codes and container. <br />
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Many times the food recall may happen several days or weeks after purchase. Check your freezer, refrigerator and pantry for possible items. Keep in mind that if one form of the product is being recalled, that does not automatically mean that all forms are being recalled. Sometimes the recall will be expanded to include additional products as more information becomes available. <br />
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If you determine you have a recalled product in your home, do not eat the product or open the package. Do not give the product to the food bank or feed it to your pets, they can get sick from the food as well. Instead, return it to the store or dispose of it following the recall notice guidelines. If you handle the product, wash your hands carefully with warm water and soap.<br />
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Almost all food recalls are voluntary, initiated by the product manufacturer. The USDA Food Safety and Inspection Service (FSIS) inspects and regulates meat and poultry products and pasteurized eggs that are produced in federally inspected plants. The Food and Drug Administration regulates all food products not regulated by the FSIS. <br />
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After learning about a major food recall, check to see if you have the specific product in your pantry, refrigerate or freezer. Different products require you to look for different things. Match the details of the recall notice to the identifying information on the food product. If the product details do not match the recall notice details there is no need to be concerned or take action. <br />
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If you think you or family members have been adversely affected by a food product, you can contact your local health department or the Pennsylvania Department of Agriculture. <br />
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Consumers can learn more about recalls by going to <a href="http://www.recalls.gov/">http://www.recalls.gov/</a> and <a href="http://www.foodsafety.gov/">http://www.foodsafety.gov/</a> .<br />
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<strong>What to look for: </strong><br />
<u><em>Fresh, frozen, canned foods, Meat & Poultry Products</em></u> - Product name, brand, weight/size, establishment number (look for USDA inspection seal), lot code, date code<br />
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<em><u>Fresh Produce, Fruits & Vegetables</u> - </em><br />
Is recall of whole fresh produce or of produce in the packaged form? For bulk produce without a label, check with the store where you bought the product. For packaged produce check for brand, best if used by date (BIUB) and production code.<br />
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<u><em>Frozen Products</em></u> <em>-</em> Product name, brand, weight/size, code, best if used by date<br />
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<em>Canned Products - </em>Product name, brand, size (ounces), UPC Code<br />
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<em><u>Other Processed Food Products</u> - </em>Product name, brand, weight/size, code, best if used by date<br />
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<em><u>In-store Prepared or Deli Products (pre-made sandwiches, </u></em><em><u>salads, etc.)</u> - </em>Product type (salad, sandwich, etc.) store brand, look for label information as listed in recall notice, consult your food retailer<br />
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Source: <a href="http://www.fightbac.org/campaigns/recall-basics">http://www.fightbac.org/campaigns/recall-basics</a><br />
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Prepared by Nancy WikerNancy Wikerhttp://www.blogger.com/profile/11354381566363376392noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-45669680557661315092012-07-19T22:26:00.002-04:002012-07-19T22:31:41.622-04:00Cool Produce for Hot Weather<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: "Trebuchet MS", sans-serif;">If the mere thought of turning on the oven for preparing dinner during this seemingly endless heat wave causes you to perspire, there are cooler alternatives to be had in the summer kitchen.<span style="mso-tab-count: 1;"> </span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">It’s the perfect time of year to consider seasonal fresh fruits and vegetables that are both crisp and juicy.</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Here are a few core recipes to build upon, from which you can easily create a snack, salad or main dish.</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Bon appétit in the heat! </span></div>
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<strong><i style="mso-bidi-font-style: normal;"><span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Core Recipe: Fresh Corn, Tomato & Black Bean Salsa</span></span></i></strong></div>
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<span><span style="font-family: "Trebuchet MS", sans-serif;">2 ears fresh corn, cut off the cob</span></span></div>
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<span><span style="font-family: "Trebuchet MS", sans-serif;">1 medium ripe tomato, cored and diced</span></span></div>
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<span><span style="font-family: "Trebuchet MS", sans-serif;">1 (15 ounce) can black beans, rinsed and drained (to reduce sodium content by as much as 40%)</span></span></div>
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<span><span style="font-family: "Trebuchet MS", sans-serif;">Juice of 1/2 fresh lime</span></span></div>
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<span><span style="font-family: "Trebuchet MS", sans-serif;">Pinch of salt</span></span></div>
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<span><span style="font-family: "Trebuchet MS", sans-serif;">Dash of hot sauce, to taste</span></span></div>
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<span><span style="font-family: "Trebuchet MS", sans-serif;">Combine all ingredients in medium bowl. Season to taste. Cover and refrigerate until serving time.</span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><u><span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">Quick Lunch</span><span style="font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"></span></u></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>Slightly mash the Corn, Tomato & Black Bean Salsa with fork.<span style="mso-spacerun: yes;"> </span>Place several spoonfuls of salsa on one-half of a whole grain tortilla. Sprinkle with lowfat Cheddar cheese and fold in half. Heat until cheese is just melted.<span style="mso-spacerun: yes;"> </span>Let cool, then cut into wedges and serve with your family’s favorite tossed green salad on the side.</span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><u><span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">Easy Dinner</span><span style="font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"></span></u></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>Cook desired amount of whole wheat pasta such as small shells or rotini according to package directions. Drain, rinse and toss with 1 to 2 tablespoons olive oil. Add Corn, Tomato & Black Bean Salsa and mix.<span style="mso-spacerun: yes;"> </span>Season to taste and serve. Sprinkle with an optional spoonful of shredded Jack cheese.</span></span></div>
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<strong><span style="font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;"></span></span></strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0auixzUV_YhrXGUirIoQ9rnCL7OumBcQai4k1FAXc9bQ2YU44ebNtzwWU_EfIxNBkSHIekyY6F8fxNxK4K2tbdX7VJ9Gu_12mm4dxsWXzukk9P1g8tcUvJACiRhXoPhju9O0yQV8Qjww/s1600/Cucumber.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" hda="true" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0auixzUV_YhrXGUirIoQ9rnCL7OumBcQai4k1FAXc9bQ2YU44ebNtzwWU_EfIxNBkSHIekyY6F8fxNxK4K2tbdX7VJ9Gu_12mm4dxsWXzukk9P1g8tcUvJACiRhXoPhju9O0yQV8Qjww/s200/Cucumber.jpg" width="200" /></a></div>
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<strong><i style="mso-bidi-font-style: normal;"><span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Core Recipe: Cool Cucumber Salad</span></span></i></strong></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>1 medium cucumber, peeled if desired, cut in half lengthwise, seeded</span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>2 tablespoons finely minced red onion</span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>2 tablespoons chopped fresh dill</span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>Greek yogurt, 0% fat</span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>Splash of apple cider vinegar or lemon juice </span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>Pinch of garlic powder</span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>Salt and pepper to taste</span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><u><span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">Quick Side Dish</span><span style="font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"></span></u></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span>For a cool change from the usual mayonnaise-dressed potato salad, add 4 or 5 cooked, cooled and diced red bliss potatoes to <i style="mso-bidi-font-style: normal;">Cool Cucumber Salad</i>. Season to taste and toss. Cover and refrigerate until serving time.</span></span></div>
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<u><span style="mso-bidi-font-weight: bold;"><span style="font-family: "Trebuchet MS", sans-serif;">Burger or Sandwich Topping</span></span></u></div>
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<span style="mso-bidi-font-weight: bold;"><span style="font-family: "Trebuchet MS", sans-serif;">Spoon chilled <i style="mso-bidi-font-style: normal;">Cool Cucumber Salad</i> on top of a freshly grilled turkey burger tucked into a whole wheat pita bread pocket.</span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><b><i style="mso-bidi-font-style: normal;">Core Recipe: Mom’s All-Time Favorite Summer Tomato Salad</i></b><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"></i></b></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">2 perfectly ripe tomatoes, cored and cut into small wedges</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">1 tablespoon diced red onion or shallot</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Splash of red wine vinegar</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Dash of olive oil</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Salt and black pepper to taste</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Pinch of salt</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">1 tablespoon chopped parsley leaves (optional)</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Combine all ingredients in bowl. Toss gently. Cover and refrigerate until serving time.</span></div>
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<u><span style="font-family: "Trebuchet MS", sans-serif;">Watermelon Salad<span style="mso-spacerun: yes;"> </span>(really- try it!)</span></u></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Add chunks of seeded watermelon and cucumber to <i style="mso-bidi-font-style: normal;">Mom’s All-Time Favorite Summer</i></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><i style="mso-bidi-font-style: normal;">Tomato </i></span><span style="font-family: "Trebuchet MS", sans-serif;"><i style="mso-bidi-font-style: normal;">Salad</i>. Sprinkle with feta cheese crumbles. Surprisingly refreshing.</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-spacerun: yes;"> </span><u>Easy Dinner Idea</u></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Top a mound of cooked, cooled cous-cous (small “instant” pasta made from semolina </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">wheat) with </span><span style="font-family: "Trebuchet MS", sans-serif;"><i style="mso-bidi-font-style: normal;">Mom’s All-Time Favorite Summer Tomato </i>mixed with a can of drained,</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">rinsed chickpeas or garbanzo </span><span style="font-family: "Trebuchet MS", sans-serif;">beans. Season to taste with ground cumin. Cover and</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">refrigerate until serving time.</span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Core Recipe: Mom’s All-Time Cooked Summer Fruit Compote</span></i></b></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">4 or 5 very ripe peaches, sliced (peeled is optional)</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">1/2 cup cold water</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Pinch of ground cinnamon or nutmeg</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Combine ingredients in medium-sized saucepan. Simmer over low heat until fruit is tender. Let cool before serving. No need for added sugar!<span style="mso-spacerun: yes;"> </span>Cover and refrigerate until serving time.</span></div>
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<u><span style="font-family: "Trebuchet MS", sans-serif;">Super Quick Dessert</span></u></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Stir some of <i style="mso-bidi-font-style: normal;">Mom’s All-Time Cooked Summer Fruit Compote into </i>a small dish of plain or vanilla nonfat yogurt. Less sugar and more flavor than the commercial variety! Sprinkle with lowfat granola or wheat germ.</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Spoon <i style="mso-bidi-font-style: normal;">Mom’s All-Time Cooked Summer Fruit Compote </i>over a small slice of Angel Food Cake. Heavenly!</span></div>
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<br /></div>Suzanne Weltmanhttp://www.blogger.com/profile/05359270224269566714noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-79351165966632454592012-07-06T13:57:00.000-04:002012-07-06T13:57:06.268-04:00<div class="separator" style="clear: both; text-align: center;">
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<em>Calling All Grill Masters!!</em></div>
Okay, so you made it safely through the Annual Fourth of July picnic. I am guessing that some of you slid through unscathed, and without tummy troubles because you were just plain lucky! Remember just because it happens to be the lazy hazy days of summer you can’t relax your food safety techniques. You want to make sure your grilled goodies don’t make your guests sick with a foodborne illness.<br />
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Here are some things you want to pay close attention to:<br />
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1. When shopping–Separate raw meat and poultry from other food in the shopping cart. To guard against cross-contamination which can happen when raw meat or poultry juices drip on other food place packages of raw meat and poultry into plastic bags.<br />
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2. Plan to drive directly home from the grocery store. You may want to take a cooler with ice for your perishables.<br />
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3. Defrost safely–Completely defrost meat and poultry before grilling so it cooks more evenly. Use the refrigerator for slow, safe thawing. You can defrost in the microwave if the food will be placed immediately on the grill.<br />
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4. Marinating – Meat and poultry can be marinated for several hours or days to tenderize or add flavor. Marinate food in the refrigerator, not on the counter. <br />
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5. Transporting-When carrying food to another location, keep it cold to minimize bacterial growth. Use an insulated cooler with sufficient ice or ice packs to keep the food at 40º or below.<br />
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6. Keep cold food cold. – Keep meat and poultry refrigerated until ready to use. Only take out the meat and poultry that will immediately be placed on the grill. When using a cooler, keep it out of the direct sun by placing in the shade or shelter. Avoid opening the lid too often.<br />
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7. Keep everything clean- Be sure there are plenty of clean utensils and platters. To prevent foodborne illness, don’t use the same platter and utensils for raw and cooked meat and poultry.<br />
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8. Precooking – precooking food partially in the microwave, oven or stove is a good way of reducing grilling time. Just make sure that the food goes immediately on the preheated grill to complete cooking.<br />
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9. Cook thoroughly-Cook food to a safe internal temperature to destroy harmful bacteria. Meat and poultry cooked on a grill often browns very fast on the outside. Use a food thermometer to be sure the food has reached a safe internal temperature. <br />
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• Poultry - 165ºF,<br />
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• Hamburgers made of ground beef 160ºF, <br />
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• Ground poultry 165ºF,<br />
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• Beef, veal, lamb steaks, roasts and chops-145ºF. <br />
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• All cuts of pork should reach 160ºF.<br />
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10. Keep hot food hot – After coking meat and poultry on the grill keep it hot until served -140ºF or warmer.</div>
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11. Serving the food – When taking the food off the grill, use a clean platter. Don’t put cooked food on the same platter that held raw meat or poultry. Any harmful bacteria present in the raw meat juices could contaminate safely cooked food. In hot weather (above 90ºF), food should never sit out for more than one hour.</div>
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12. Leftovers – Refrigerate any leftovers promptly in shallow containers. Discard any food left out more than 2 hours (1 hour if the temperatures are above 90ºF).<br />
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Adapted from information from the UDSA’s Food Safety and Inspection Service </div>
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For more information go to <em>http://www.fsis.usda.gov</em></div>
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<br /></div>Marcia Weberhttp://www.blogger.com/profile/05395106394962062238noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-47296210556995270562012-06-22T16:11:00.000-04:002012-06-22T16:11:55.333-04:00Caring for Reusable Grocery Bags<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0U47ZODXQ418Q4ZjzX1Vr8qsjCdM3WaGNF-zo5oL_K6YTL-rmThZ08asPt8zJxCecFHaEK8U8AfkPRKMQoqxD2gbJyNYb533tXIr70ePU-cVGFYPwEPMPcKVTTNowuCJ98VC-eWQrEE8/s1600/grocery+Bag.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0U47ZODXQ418Q4ZjzX1Vr8qsjCdM3WaGNF-zo5oL_K6YTL-rmThZ08asPt8zJxCecFHaEK8U8AfkPRKMQoqxD2gbJyNYb533tXIr70ePU-cVGFYPwEPMPcKVTTNowuCJ98VC-eWQrEE8/s200/grocery+Bag.jpg" width="200" /></a> Bringing groceries home in a reusable bag is a simple way to go green and make a positive contribution toward helping the environment. It is also important to know that while moving away from plastic or paper bags is good for the Earth; reusable bags can have food safety short comings if they are not handled properly once the groceries are put away. Joint food safety research conducted at the University of Arizona and Loma Linda University in California discovered troubling issues linked to consumer habits related to reusable grocery bags. The research focused on assessing the potential for cross contamination (or the physical movement or transfer of harmful bacteria from one person, object, or place to another) of food products from reusable bags used to carry groceries. <br />
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The researchers revealed large numbers of bacteria in almost all bags and coliform bacteria in half. E.coli and other bacteria were found in 12% of the bags. The results show that reusable bags can play a role in the cross contamination of foods if they are not cared for properly. The good news is that there are some simple steps consumers can take to eliminate these potential risks. <br />
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These basic safety tips will keep your bags safe and ready for use: <br />
• Put unpackaged produce in disposable bags. Not only can bacteria from the produce contaminate other foods, the produce can pick up bacteria from the bag itself. If the produce is not cooked, the bacteria will survive. <br />
• Never store unwashed, reusable bags in a how car where bacteria can thrive. <br />
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Reusable grocery bags are good for the environment, but keep them clean so they can be good for your health too!Mandel Smithhttp://www.blogger.com/profile/17734229076523854382noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-14524139273554849372012-06-12T23:31:00.000-04:002012-06-12T23:39:11.723-04:00What is Agave Nectar?I recently attended a cooking class where the instructor prepared a chocolate mousse recipe using agave nectar. The mousse was wonderful and it sparked my curiosity to find out more about this sweetener. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidigMIZ1nzrSKiUintaEZhC1awmiLc1rKsSknSTiBUAUQONYZ_dnfVJmb8T6hR9gkxRIQAhX98Icrhu_zL74mnBWkLH0_QYILyrmV0f2OU_2rxLMvlEgdqq965k1cNGUXJ6c0PK9fg7q0/s1600/MP900438328%5B1%5D.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" pca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidigMIZ1nzrSKiUintaEZhC1awmiLc1rKsSknSTiBUAUQONYZ_dnfVJmb8T6hR9gkxRIQAhX98Icrhu_zL74mnBWkLH0_QYILyrmV0f2OU_2rxLMvlEgdqq965k1cNGUXJ6c0PK9fg7q0/s320/MP900438328%5B1%5D.jpg" width="320" /></a>Agave nectar, sometimes called agave syrup, is produced from several species of the agave plant including the Blue Agave Americana plant commonly found in Mexico. Agave is also the source of tequila and is related to the aloe plant. To produce the nectar, the leaves are removed when the plant is 7 to 14 years old and the juice is expressed from the core of agave plant. The juice is heated to break down the polysaccharides into simple sugars, mainly fructose. Agave nectar can be light or dark in color, depending on the degree of processing.<br />
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Sweeter than sugar, agave nectar, has been promoted as a sweetener that is natural and because of its high fructose content, has a lower glycemic index than table sugar and corn syrup. The low temperature processing also qualifies agave nectar for inclusion in a “raw” diet. For vegans, it is a honey substitute and can be substituted one-for-one. There have been some recent rumblings about how agave nectar compares to high fructose corn syrup as the latter comes under fire for contributing to the obesity crisis.</div>
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I found agave nectar in my local grocery store, grouped with the syrups. Because it dissolves quickly, it can be used as a sweetener for cold beverages such as cocktails, smoothies and iced tea. Wanting to experiment, I successfully baked muffins, substituting the sugar with agave nectar. It was recommended to use 2/3 of the sugar quantity to account for the increased sweetness. Substituting a liquid sweetener will not be appropriate in recipes where the sugar content adds significant volume and some lessening of the liquid ingredients may be needed.</div>
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Domino Foods, Inc, the sugar people, recently jumped into the agave market with Domino Organic Agave Nectar, sold in light and amber versions. They are promoting the nectar to use over fruits, cereals, in beverages, sauces and in baked goods. </div>
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As the United States addresses the increase in obesity and the accompanying diabetes diagnoses, sweeteners are on the hot seat. We like our sweet foods and have increased our intake of sweetened foods significantly in recent years. People with diabetes are looking for sugar substitutes that are safe, and often natural. Agave nectar, with its heightened sweetness can be enjoyed, as other sweeteners, in limited amounts and may have the advantage of raising the blood sugar less than other sweeteners. And if rising blood sugar is not your issue, you might like the flavor of agave nectar and a new product to enjoy in the food market. I have a bottle in my refrigerator so will be experimenting with this sweetener until the bottle is empty!</div>
<br />Fran Allowayhttp://www.blogger.com/profile/09799415158981765082noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-78959779607697341072012-06-08T18:13:00.000-04:002012-06-08T18:13:57.555-04:00Food and Nutrition TrendsWere you ever enticed by a new diet fad? Ever heard a new trendy nutrition term and wondered what it meant? Every year, new food and nutrition trends sweep our nation from fad diets to super foods. What are some current trends, what’s their terminology, and what’s driving their popularity?<br />
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Phil Lempert, a correspondent for NBC news, states that the farm to fork trend is one of this year’s top trends. With this trend comes a menu of trendy terms. Test yourself on the terminology:<br />
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<b>Organic versus Natural:</b> “Organic” is a strict, federally regulated term. Certified organic foods must meet USDA farming and production regulations regarding pesticide exposure and other agricultural practices. “Natural” is a broad term that has the implication that nothing artificial is added, however these foods require no specific federal regulations, except when applied to meat and poultry. Natural meat and poultry products must not have artificial colors, preservatives, flavors, sweeteners or other ingredients that do not naturally occur in the food. Other foods using the term “natural” need only meet standard food regulations.<br />
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<b>Cage Free versus Free Range:</b> In both instances the animal lives in an open area, usually indoors, which allows for some natural behaviors. Free range applies to poultry raised for meat and requires some outdoor exposure. Time and quality of outdoor exposure are not specified in the federal regulations. <br />
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<b>Processed:</b> Controlled changes are made to food before it is available for consumption. The process can be as simple as cleaning and separating spinach leaves or as complex as grinding, refining, or bleaching. Corn, for example, comes in many forms like canned, frozen, popped, chips, or syrup. <br />
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<b>Slow Food:<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCQWeasGCyZvSryvCTbmB0zL6131XiMSVrd2huA9qa8E3oHjw_iq8Xes2jWXKrWuXpVf4xSqCpSDCa9kIeuFUrgQnjaduflxMmG3oTjXhDoPsYQcFa6aV9TyMf36NXQIEw-rCeSn0j3dZI/s1600/Trends.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="194" width="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCQWeasGCyZvSryvCTbmB0zL6131XiMSVrd2huA9qa8E3oHjw_iq8Xes2jWXKrWuXpVf4xSqCpSDCa9kIeuFUrgQnjaduflxMmG3oTjXhDoPsYQcFa6aV9TyMf36NXQIEw-rCeSn0j3dZI/s320/Trends.jpg" /></a></b> An international movement that started in Italy in 1986. Beliefs include living an un-hurried life, beginning at the table. Supports organic principles and lobbies against genetically engineered crops. Their motto is good, clean, fair food. This farm to fork trend has an impact on the increase in organic and natural items hitting our supermarket shelves. Why is this trend is so popular? Driving forces behind this trend include the green initiative, food safety concerns, and increased nutrition knowledge. <br />
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A second trend that continues is the super food trend. What makes a food super? Consumers believe that super foods are high in nutrients such as vitamins and minerals and low in negative properties such as saturated fat. They may believe the foods will improve their health. There are no official regulations regarding this term, so consumers should be wary of super food claims.<br />
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Two of the year’s hottest selling super foods are chia and flax seeds. Chia seeds were once made famous as the amazing “chia pets”. They are high in omega 3’s, antioxidants, minerals and protein. Proponents claim chia seeds promote weight loss by gelling in the stomach and cause the consumer to feel fuller for longer. However, there does not seem to be sufficient scientific evidence to support this claim. Flax seeds are also high in omega 3’s in addition to fiber and antioxidants. These trends are driven by the desire for instant health improvement, increased nutritional awareness of the public, and media marketing. <br />
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As consumers, it’s easy to become confused as new trends emerge. What does all the terminology mean? Which trends have validity? Before adopting new trends, seek out reputable sources and evidence based research in order to distinguish fact from fiction. <br />
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By Megan Dean, Penn State Dietetic Intern in Adams County.Rayna Cooper, MS, RD, LDNhttp://www.blogger.com/profile/14444454523222347852noreply@blogger.com1tag:blogger.com,1999:blog-2358713324256056348.post-43829773849278310022012-05-21T15:12:00.001-04:002012-05-21T15:12:28.929-04:00<div style="text-align: center;">
<strong>The Facts about Irritable Bowel Syndrome and </strong></div>
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<strong>Inflammatory Bowel Disease</strong></div>
Have you or anyone you’ve known ever complained of diarrhea, constipation, or abdominal pain for day on end? Individuals who suffer from either Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD) battle these symptoms frequently. One in five Americans has IBS-related symptoms and approximately 1.4 million people suffer from IBD each year in the US. If you haven’t already encountered a person dealing with IBS or IBD-related symptoms, chances are you will.<br />
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<strong>What is IBS?</strong></div>
IBS is classified as a functional gut disorder caused by an alteration in the function of the intestine without the presence of a structural or biochemical abnormality. While IBS can cause quite a bit of discomfort with symptoms such as cramping, abdominal pain, bloating, constipation, and diarrhea, the intestines will not be permanently damaged. IBS is more common in women, lower socioeconomic groups, and in people under the age of 50. People with IBS may be more sensitive to stress, large meals, certain foods, medicines, caffeine, or alcohol compared to other people. Fortunately, symptoms can be managed through medication, stress management, and dietary intervention.<br />
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<strong>What is IBD?</strong></div>
IBD is an autoimmune inflammatory disease of the digestive tract. Excessive inflammation can cause damage. IBD is more common in men and people between the ages of 15-30 years of age. There are two major types of IBD: Ulcerative Colitis and Crohn’s Disease.<br />
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<strong>Ulcerative Colitis:</strong> The inner lining of all or part of the large intestine becomes inflamed. Symptoms include diarrhea, cramping abdominal pain, severe urgency to have a bowel movement, nausea, and fever. Complications include deep ulcerations, rupture of the bowel, severe abdominal bloating, and an increased risk of colon cancer. </div>
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<strong>Crohn’s Disease</strong>: Any part of the digestive tract can be affected. The inflammation of Crohn’s disease can extend through the full thickness of the intestinal wall. Symptoms include persistent diarrhea, cramping abdominal pain, fever, and rectal bleeding. Ulcers can develop and blockages from swelling and scar tissue can occur within the intestines. </div>
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<strong>Nutrition-Related Concerns for IBS and IBD</strong></div>
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Nutrient deficiencies are common in people with both IBS and IBD. Dehydration can also be of concern. Due to a lack of appetite and other IBS and IBD-related symptoms, many people unintentionally lose weight and may become underweight or malnourished. For children, growth may be affected and puberty delayed.</div>
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<strong>Nutrition Recommendations for IBS and IBD </strong></div>
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First and foremost, it is important that a person experiencing IBS or IBD-related symptoms seek medical advice from a physician. Symptoms, food sensitivities, and nutritional needs will vary from person to person. A Registered Dietitian is a valuable resource for people with IBS and IBD. A Registered Dietitian can develop a diet to manage symptoms while meeting nutritional needs. </div>
<strong>Other nutrition therapy tips include:</strong><br />
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Keep a food journal to identify food sensitivities</div>
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Drink 6-8 cups of water per day to prevent dehydration</div>
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Eat 4-6 small meals daily</div>
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Consume foods with prebiotics and probiotics such as yogurt with live active cultures or kefir</div>
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For IBS specifically, meals and snacks should be consumed on a regular schedule. Fiber intake should gradually be increased to 25-35 grams per day. A low-fat diet may also help reduce symptoms. </div>
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For IBD, if symptoms are present low fiber foods are recommended. When symptoms are not present, fiber intake should gradually increase.</div>
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<strong>Popular Diets Associated with IBS and IBD</strong></div>
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The internet is full of nutrition misinformation that can be misleading and potentially harmful. Many diets associated with IBS and IBD will recommend eliminating certain foods from the diet. Examples include the FODMAP, Paleo, and Specific Carbohydrate diet. It is important to remember that each person has unique nutritional needs and food sensitivities. If you have concerns or are interested in an IBS or IBD-related diet, talk to your doctor and a Registered Dietitian. </div>
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<strong>Alexandra Moyer</strong></div>
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<strong>Penn State Dietetic Intern</strong></div>
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<strong>Lancaster County Extension</strong></div>
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</div>Nancy Wikerhttp://www.blogger.com/profile/11354381566363376392noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-42210873554288555002012-05-11T14:15:00.001-04:002012-05-11T14:21:20.387-04:00Asparagus for the Curious<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Verdana, sans-serif;">Can you name the vegetable that is a member of the lily family and takes 3 years before harvesting?<span style="mso-spacerun: yes;"> </span>Under ideal conditions, these stalks can grow 7 to 10 inches in twenty-four hours.<span style="mso-spacerun: yes;"> </span>Give up?<span style="mso-spacerun: yes;"> </span>Asparagus.</span></div>
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<span style="font-family: Verdana, sans-serif;">A prized springtime delicacy, asparagus spears start from a crown planted in sandy soil, taking several years to develop a sturdy root system. The spears break through the surface during the spring and early summer months and grow vigorously for weeks, depending upon the region and growing season.</span></div>
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<span style="font-family: Verdana, sans-serif;">Asparagus is a nutrient-dense food that contains folic acid, potassium, fiber, vitamin B6, vitamins A and C and thiamin. An average serving of five spears has just 20 calories.<span style="mso-spacerun: yes;"> </span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">A one pound bunch of asparagus, about 12-15 spears typically serves 2 to 4 people. The number of servings may vary, depending on size and menu selection as side dish or main course.</span></span></div>
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<span style="font-family: Verdana, sans-serif;">When choosing fresh asparagus, look for firm spears with compact, closed tips. Select bright green spears that are similar in size so they cook evenly. </span></div>
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<span style="font-family: Verdana, sans-serif;">Some cooks and gardeners prefer larger asparagus spears, while others reach for slim, slender stalks. It’s a matter of personal preference.<span style="font-family: "Times New Roman", "serif"; line-height: 115%; mso-fareast-font-family: "Times New Roman";"> </span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Select the size asparagus which works for your cooking method. Thicker spears are ideal for barbecuing on the grill or roasting in the oven. Thinner spears can be cut on an angle and added to a vegetable stir fry recipe.</span></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Asparagus spears have a natural breaking point. To trim, simply hold the woody stem end in one hand, with the pointed tip in the other. Gently bend until the spear snaps. Save the woody ends to make soup or compost instead. If you like, take a vegetable peeler and pare a few peelings off the end. It’s optional.</span><i style="mso-bidi-font-style: normal;"></i></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="font-size: small;">To store fresh asparagus, wrap a dampened paper towel around the stems, place in a plastic produce bag and refrigerate in the produce drawer.<span style="mso-spacerun: yes;"> </span>A bunch of spears may also be refrigerated standing upright in a pan of an inch or so of cold water. For maximum taste and quality, fresh asparagus is best when prepared and eaten within two to three days</span>. </span></div>
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<strong><i style="mso-bidi-font-style: normal;"><span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">Basic Roasted Asparagus</span></i></strong></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">1 pound medium green asparagus, woody ends snapped off at natural breaking point</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">1 tablespoon olive oil</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Salt</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Lemon slices</span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;">Preheat oven to 400°F.<span style="mso-spacerun: yes;"> </span>Place asparagus on rimmed baking sheet and drizzle with oil. Gently toss until coated; sprinkle with a pinch of salt. Roast 10 to 15 minutes, turning occasionally, until done to your likeness. Serve with baked or broiled tilapia. Add a whole grain like hot cooked brown rice and call it dinner</span>.</span></div>
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<span style="font-family: Verdana, sans-serif;">For a change-of-pace pasta topping, cut asparagus on an angle into 2-inch pieces. Mix in 2 or 3 cloves of chopped fresh garlic, according to your family’s taste. Toss in a cupful of grape tomatoes and a pinch of dried basil, and roast. Watch the cooking time, as it may take less due to the smaller size of vegetables. </span></div>
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<span style="font-family: Verdana, sans-serif;">Should there be any leftover asparagus, toss cut pieces into a whole grain or mixed greens salad. For a burst of flavor, squeeze a wedge of fresh lemon over the asparagus and top with shredded or grated Parmesan cheese. Tuck a few roasted asparagus spears into your next vegetable wrap. </span></div>
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<span style="font-family: Verdana, sans-serif;">Snip some fresh basil, dill or lemon thyme growing near your back door or kitchen window to season asparagus. For a cool dish, top cooked asparagus with crumbled feta cheese, a splash of olive oil and chopped mint, or try a classic of chopped hard-boiled egg.</span></div>
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<span style="font-family: Verdana, sans-serif;">If there are leftover roasted potatoes from Sunday dinner, combine them with roasted asparagus pieces, diced red bell pepper and chopped red onion, and toss with a light herb vinaigrette for an easy potato-asparagus salad.</span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"><span style="font-family: Verdana, sans-serif;">This recipe for</span> <em><span style="font-family: Verdana, sans-serif;">fri</span></em></span><span style="color: black; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"><em><span style="font-family: Verdana, sans-serif;">t</span>tata</em></span><span style="color: black; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">, an Italian open-faced omelet, makes use of leftover asparagus.<span style="mso-spacerun: yes;"> </span>Perfect for dinner, lunch or brunch, it’s quick and easy—about 10 minutes to prepare and 10 minutes to cook. Makes 6 servings. </span></span></div>
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<b><i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Asparagus Frittata</span></i></b></div>
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<u><span style="font-family: Calibri;">Ingredients</span></u></div>
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<span style="font-family: Calibri;">6 large eggs, beaten</span></div>
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<span style="font-family: Calibri;">1 tablespoon grated Parmesan</span></div>
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<span style="font-family: Calibri;">1/4 teaspoon ground black pepper</span></div>
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<span style="font-family: Calibri;">Pinch of salt</span></div>
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<span style="font-family: Calibri;">1 teaspoon olive or canola oil</span></div>
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<span style="font-family: Calibri;">1/2 cup chopped roasted asparagus</span></div>
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<span style="font-family: Calibri;">1 tablespoon chopped parsley leaves</span></div>
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<span style="font-family: Calibri;">Optional:<span style="mso-spacerun: yes;"> </span>1/2 cup cooked, diced ham or leftover cooked sausage</span></div>
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<u><span style="font-family: Calibri;">Directions</span></u></div>
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<span style="font-family: Calibri;">1. Preheat oven to 400°F.</span></div>
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<span style="font-family: Calibri;">2. In medium bowl, with a fork, mix together eggs, Parmesan, pepper and salt. </span></div>
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<span style="font-family: Calibri;">3. Heat oil in a large oven-safe skillet (cast iron works well) over medium high heat.</span></div>
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<span style="font-family: Calibri;">4. Add asparagus (and ham or sausage, if using) to skillet and cook for 2 to 3 minutes. </span></div>
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<span style="font-family: Calibri;">5. Pour egg mixture over asparagus and stir with heatproof rubber spatula. Cook for 4 to 5 minutes or until egg mixture has set on the bottom and edges. </span></div>
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<span style="font-family: Calibri;">6. Using a potholder, place skillet into oven and bake for 3 to 5 minutes, until lightly browned and fluffy and eggs are thoroughly cooked. Remove hot skillet from oven and let sit for 2 minutes. Cut into 6 servings, sprinkle with parsley and serve right away. </span></div>
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<span style="font-family: Verdana, sans-serif;">The next time you entice your family to try asparagus, tell them they’re about to eat an ancient vegetable that was first cultivated about 2,500 years in Greece.<span style="mso-spacerun: yes;"> </span>Asparagus arrived in the United States centuries later, around the 1870's.<span style="mso-spacerun: yes;"> </span>But don’t wait… create your own family mealtime history and cook up some asparagus for dinner tonight.</span></div>
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<span style="font-size: 9pt;"><span style="font-family: Calibri;">Bittman, Mark. <i style="mso-bidi-font-style: normal;">How to Cooking Everything: Vegetarian. </i>Wiley Publishing: New Jersey, 2007.<i style="mso-bidi-font-style: normal;"></i></span></span></div>
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<span style="font-size: 9pt;"><span style="font-family: Calibri;">Brown, Alton. </span></span><a href="http://www.foodnetwork.com/recipes/alton-brown/frittata-recipe/index.html"><span style="font-size: 9pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="color: purple; font-family: Calibri;">http://www.foodnetwork.com/recipes/alton-brown/frittata-recipe/index.html</span></span></a><span style="font-size: 9pt;"></span></div>
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<span style="font-size: 9pt;"><span style="font-family: Calibri;">California Asparagus Commission. </span></span><a href="http://www.calasparagus.com/"><span style="font-size: 9pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="color: purple; font-family: Calibri;">http://www.calasparagus.com/</span></span></a><span style="font-size: 9pt;"></span></div>
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<span style="font-size: 9pt;"><span style="font-family: Calibri;">Daeleman, Kathleen. </span></span><a href="http://www.foodnetwork.com/recipes/kathleen-daelemans/baked-asparagus-recipe/index.html"><span style="font-size: 9pt;"><span style="color: purple; font-family: Calibri;">http://www.foodnetwork.com/recipes/kathleen-daelemans/baked-asparagus-recipe/index.html</span></span></a><span style="font-size: 9pt; mso-bidi-font-weight: bold;"></span></div>
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<span style="font-size: 9pt;"><span style="font-family: Calibri;">Michigan Asparagus Advisory Board. </span></span><a href="http://www.asparagus.org/maab/facts.html"><span style="font-size: 9pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="color: purple; font-family: Calibri;">http://www.asparagus.org/maab/facts.html</span></span></a><strong><span style="font-family: "Calibri", "sans-serif"; font-size: 9pt; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"></span></strong></div>
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<span style="font-family: "Calibri", "sans-serif"; font-size: 9pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">Schneider, Elizabeth. <i style="mso-bidi-font-style: normal;">Vegetables from Amaranth to Zucchini: The Essential Reference</i></span><i style="mso-bidi-font-style: normal;"><span style="font-size: 9pt;"></span></i></div>
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<span style="font-size: 9pt; line-height: 115%;"><span style="font-family: Calibri;">Harper Collins: New York, 2001.</span></span></div>
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<br /></div>Suzanne Weltmanhttp://www.blogger.com/profile/05359270224269566714noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-55501624757685881912012-05-04T08:00:00.000-04:002012-05-04T08:00:09.662-04:00Going Greener Can Help Save the Planet While Saving You Money ….<br />
Going greener… does that mean more 'green' for me to spend or that perhaps I am doing something worthwhile that will help save the planet? I think you will find that the suggestions in this article will help put more 'green' back into your wallet, and in a small way will help our planet at the same time. <br />
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<strong><em>Make a double batch</em></strong><br />
You’ve decided to cook something that your family really loves, why not double the recipe? You can freeze portions for later use. Not only do you save time, you cut costs, too. Every time you shop, cook and clean up, you incur expenses that add up, i.e. transportation costs, utility usage and the potential for food waste. <br />
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<strong><em>Buy the whole thing</em></strong><br />
You’ll save when you choose and use produce in its whole form. Produce that’s not pre-cut or washed is sold at a lower price point. This usually means less packaging as well.<br />
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<strong><em>Preserve </em></strong><br />
When you buy fruits and vegetables at the peak of their season, you get them at the height of ripeness for the best price. Take this opportunity to try preserving them. You can find a great deal of information on the USDA website for Home Preservation <a href="http://nchfp.uga.edu/index.html">http://nchfp.uga.edu/index.html</a><br />
Be sure to call your local Extension office to see if they are offering any classes.<br />
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<strong><em>Cut back </em></strong><br />
Buy smaller amounts of higher priced proteins like steaks and fish and fill out plates with complimentary vegetable, bean and grain sides. The New My Plate advocates that half your plate should be filled with fruits and vegetables. Less high priced protein saves money and enhances your health.<br />
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<em><strong>Invest </strong></em><br />
Get shopping and cooking done on weekends, when you have time to plan. A few hours on the weekend can save time cooking and preparing food during the week.<br />
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<em><strong>Keep beans on hand</strong></em><br />
Beans are a great value. When paired with a grain they are a complete protein, and an affordable, satisfying meat substitute. Go to this website for some very yummy recipes. <a href="http://www.aicr.org/reduce-your-cancer-risk/diet/reduce_diet_recipes_test_kitchen.html">http://www.aicr.org/reduce-your-cancer-risk/diet/reduce_diet_recipes_test_kitchen.html</a><br />
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In the end, the best route to limiting food expenses and saving the planet is simply by getting into the kitchen. The more foods you can prepare for yourself, the greater your savings. You’ll eat better too!<br />
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<br />Marcia Weberhttp://www.blogger.com/profile/05395106394962062238noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-37977195215486942082012-04-27T17:01:00.000-04:002012-04-27T17:01:51.254-04:00Need to Build a Better Credit Report?<div class="separator" style="clear: both; text-align: center;">
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Your credit report is your financial reputation at a glance. It is a record of your bill paying habits, outstanding debt and available credit, the length of your credit history, types of credit used, and new accounts that you’ve opened. </div>
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Your credit report can affect whether you will get a loan, the terms of the loan, your homeowner and auto insurance rates. It is used by employers to make hiring decisions and by landlords to decide if they will rent to you. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsXkmBEslYORHZ7mYAcH4GMv3_dbWvEMw0_DVRy-C3iyU3TNWZFHXz4jwed20OoiR03VAe_ihhOVCEWlm9jHLR4exwz6wrQMe0-RDejrRW-i02F4JzxDHIBA9E4MFzTGmA3cMFIO0Aaik/s1600/Hammer.gif" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsXkmBEslYORHZ7mYAcH4GMv3_dbWvEMw0_DVRy-C3iyU3TNWZFHXz4jwed20OoiR03VAe_ihhOVCEWlm9jHLR4exwz6wrQMe0-RDejrRW-i02F4JzxDHIBA9E4MFzTGmA3cMFIO0Aaik/s1600/Hammer.gif" /></a></div>
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To build a better credit report, you don't need a hammer and nails. The first thing you need to do is to know what’s actually on the report. If you haven’t already, go to www.annualcreditreport.com to get a free copy of your report from each of the three major credit reporting bureaus. The credit score does not come with the report, however. To see your score, you need to contact the three bureaus, Equifax, Trans Union, and Experian or Fair Isaac. </div>
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Check the accuracy of the information you find there. Are there accounts that aren’t yours? Is there information that should have been removed? Correct any inaccuracies. </div>
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The most important factor in determining your credit score (35%) is whether you’ve paid your bills on time. Consider having automatic payments made so that you don’t inadvertently forget a payment.</div>
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Keep your credit balances low. Credit utilization is the second most important factor (30%). It is a ratio of your credit balance on each account to its credit limit as well as the overall credit use among all accounts to your total available credit. This means that you don’t want to max out any one card, while leaving another card unused as a spare, for example. Keep the balance on each card at about 25% or less. </div>
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Closing an account could actually hurt your score. There are a couple things to keep in mind on this one. First, it will increase your credit utilization rate as was just discussed. If it raises the rate beyond 25%, leave the account open. You don’t have to use it—except perhaps for one small charge every now and then to prevent the issuer from closing the account due to lack of use. Second, length of credit history is another factor in determining the credit score. You may want to consider keeping one of your older accounts, even if it is one with a high interest rate. Again, you don’t have to use it. But if you do, charge only a small amount and pay in full when the statement arrives so you don’t have any interest charges. By paying the full amount each billing cycle, you will never pay a cent of interest. </div>
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A fourth part of your credit score has to do with inquiries. Checking your report will not affect your score, whether it is you or someone else looking at it. What does affect it is applying for credit. If you’re buying a house or car, do your loan shopping within a short period of time and it counts as only one inquiry. It can vary, but about 30 days for a house or 14 days for a car. The inquiry won’t bring the score down a lot, maybe about five points per inquiry, but if you are in a borderline case, even those few points can count. </div>
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You need to use credit to have a credit score. Use of cash or a debit card is not reported to the credit bureaus, so that cannot help improve your score. If you’re unable to get a credit card, think about getting a secured card. With a secured card, you make a deposit up front with the issuer. In return, you get a credit limit of the amount of the deposit or somewhat more. It looks like a normal credit card, but because of the high interest rates, charge only what you can repay in full. It should be used only to rebuild credit by paying on time not as another credit card. </div>
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Another option could be to start with a gas company or department store card. They are generally not as difficult to get, but they also don’t count as much toward building a good report. Nevertheless, they may be a good place to start. </div>
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The credit score is important when you will be applying for a loan. If it is not in a good place at the moment, start working on it now. It likely didn’t get there overnight, and it won’t magically improve overnight either. </div>
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See the following resources for additional information on improving a credit report: </div>
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<li><a href="http://www.ftc.gov/bcp/edu/pubs/consumer/credit/cre03.shtm" target="_blank">Building a Better Credit Report</a></li>
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<a href="http://money.msn.com/credit-rating/raise-your-credit-score-to-740-weston.aspx?page=2" target="_blank">Raise Your Credit Score to 740</a></div>
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<li><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<a href="http://www.myfico.com/CreditEducation/" target="_blank">Fair Isaac Company - Credit Education</a></div>
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</ul>
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<br /></div>Robert J. Theehttp://www.blogger.com/profile/16296421679090401669noreply@blogger.com0tag:blogger.com,1999:blog-2358713324256056348.post-21322548629107260362012-04-13T12:20:00.002-04:002012-04-13T12:25:59.394-04:00Is There a Catch to Eating Fish?<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPGCE8QeQFwxX2H43zYxPcEkl3QCkwtg2VrLOPb5YFhC1UClR7RVrFCkE1KVPBTJgTThcauBhOMoq5jx9B0ma4RIoZbw6aor2Bkku38cMIzViEi55p8DhbwfpkS1nizymZ3yK9z6A2k6M/s1600/fish+photo.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" qda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPGCE8QeQFwxX2H43zYxPcEkl3QCkwtg2VrLOPb5YFhC1UClR7RVrFCkE1KVPBTJgTThcauBhOMoq5jx9B0ma4RIoZbw6aor2Bkku38cMIzViEi55p8DhbwfpkS1nizymZ3yK9z6A2k6M/s200/fish+photo.jpg" width="200" /></a>Fish and shell fish are an important part of a healthy Diet. They contain high-quality protein and other essential nutrients and they are low in saturated fat, and contain healthy omega-3 fatty acids. Humans cannot make omega-3 fats, so we must get them from the foods we eat. All three types of omega-3 fats have long names: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). The first two are found in fish, especially oily fish, while ALA is in certain plant foods.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div>Along with benefits to the brain, nerves and eyes, omega 3 fats also reduce the risk of heart disease, stroke, dementia, and Alzheimer’s. A well balanced diet that includes a variety of fish and shellfish can also contribute to children’s proper growth and development. It is easy to see the nutritional benefits of including fish or shellfish in your diet. So what is the catch?<br />
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Nearly all fish and shellfish contain traces of mercury. Mercury occurs naturally in the environment, but can also be released into the air through industrial pollution. Mercury falls from the air and can accumulate in streams and oceans and can turn into the type of mercury that can be harmful to an unborn baby or young child. The risk depends on the amount of fish and shellfish eaten and the amount of mercury they contain. Choose varieties of seafood that are higher in omega-3’s and lower in mercury such as salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific (not King) mackerel. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise women that may be pregnant, pregnant women, nursing mothers and young children to avoid certain types of fish and eat fish and shellfish that are lower in mercury. Women and young children should avoid eating Shark, King Mackerel, or Tilefish because they contain high levels of mercury. The 2010 Dietary Guidelines recommend 8 oz per week of low mercury seafood for adults and up to 12 oz per week for pregnant women. Further references are posted on the Nutrition Links website: <a href="http://nutrlinks.cas.psu.edu/">http://nutrlinks.cas.psu.edu/</a><br />
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</div>Mandel Smithhttp://www.blogger.com/profile/17734229076523854382noreply@blogger.com0