Confused When Purchasing Fresh Fish?

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.


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.

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.

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.

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.

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”.

Beware of an “organic” label on fish. There are no federal standards for organic seafood.

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.

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!

Being Healthy is Easier than You Think

 

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.

     Healthful Eating Basics

• Give kids a healthful variety of foods. Allow them to choose what and how much to eat from the healthy foods you offer.
• Tune into hunger cues. Teach kids to eat when they’re hungry, not just because it’s a habit.
• Eat until you are satisfied, not overly full
• Make sure everyone eats breakfast. Offer quick options such as whole grain cereal, yogurt, fruit, low-fat milk and 100% juice.

• Keep healthy snacks upfront in the fridge or cabinet so they’re easy for kids to see and grab.

When it comes to treats, size matter

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.

• Buy single-serving sizes of chips and cookies, or portion your own into re-sealable snack bags
• When you eat out, split the fries, onion rings or the dessert
• Serve beverages such as soft drinks in small glasses
• Let your kids see you enjoying small portions

      Be a Screen Time Monitor

     Try these tips to set some limits on screen time and get your kids moving.

• 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

• Devise an After-School Action Plan. Brainstorm to create a list of activities to get them on their feet and away from the screen.
• 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.

Get Active with Your Kids

Being active with your children gives you more quality time with them, boosts your energy and helps you mange stress.

Help Your Kids Strike the Right Balance

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.

Being Healthy Takes Less Time Than You Think

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.

·         Map out a week of healthful meals and snacks so you can stock up on what you need in one trip to the store.

·         Use supermarket time-savers such as rotisserie chicken, pre-washed salad greens and canned or frozen fruits and vegetables.

·         Ask kids to help you plan their lunches and family dinners

·         Enlist their help with meal prep.

For more information about this topic go to: http://ific.org/kidnetic

Going Greener Can Help Save the Planet While Saving You Money ….

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.

Make a double batch
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.

Buy the whole thing
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.

Preserve
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 http://nchfp.uga.edu/index.html
Be sure to call your local Extension office to see if they are offering any classes.

Cut back
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.

Invest
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.

Keep beans on hand
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. http://www.aicr.org/reduce-your-cancer-risk/diet/reduce_diet_recipes_test_kitchen.html

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!

Is There a Catch to Eating Fish?

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.

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?

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: http://nutrlinks.cas.psu.edu/

Honest Nutrition Information: How Do I Know What to Trust?

Have you ever been confused about what you are supposed to eat? If you answered “yes” to this question, you are not alone. Consumers are uncertain about healthy eating and proper nutrition. Misinformation is circulating through the media in the form of news articles and advertisements. Most of us have seen infomercials for weight loss products that promise rapid, easy weight loss. They appear to be everywhere we look. We know successful weight loss takes permanent lifestyle changes, but many of us are still understandably buying into quick fixes after several attempts at weight loss. In fact, Americans spent over $59.7 billion in 2010 alone on diet products. However, the confusion is not limited to weight loss. Supplements exist for seemingly every ailment and promise anything from a younger looking face to a better memory. Companies make products that sound scientific and appear effective. It is not difficult to see why people are confused.
With more people interested in nutrition than ever, there is more opportunity to encounter misleading information. According to a survey by the American Dietetic Association in 2008, 44% of consumers replied, “strongly agree” when asked if they actively seek out nutrition information. This number is up from just 19% in 2000. This growing curiosity is certainly good, but it also means there are more opportunities for consumers to come across nutrition information that may be inaccurate. About 63.4% of Americans report using television for information, while 45.1% rely on magazines. Only about 23.9% get information from the Internet, but this number is rapidly climbing in younger generations. It is interesting to note that while most people list these sources of information as their primary means of nutrition advice, they still do not find it trustworthy. Only about 14% of the respondents in the 2008 American Dietetic Association survey found television to be a trustworthy source of information. Only 22% thought the Internet was credible. Despite these findings, the majority of people rely heavily on the media because they lack access to knowledgeable health care professionals.

If you are one of many who use television, print sources, or the Internet for nutrition advice, there are some steps you can take to find dependable sources. These general guidelines can help someone evaluate news stories as well as advertisements.
 First, simply look at the language of the article. Words like “miracle,” or “revolutionary” are red flags, and you should be wary of these resources.
Next, look for the author and pinpoint his or her credentials. Registered dietitians or physicians are likely dependable. If the author’s name is not readily available on a webpage, look for the “about us” section.
When searching the Internet, another good general rule would be to look for educational sites (.edu) or professional organizations (.org) rather than commercial sites (.com). Anyone can sign up for a .com domain and post questionable material. However, keep in mind that some reputable websites, like Mayo Clinic, have a .com domain.
If you are uncertain, consider the purpose of the website. Those that try to sell you a product should most likely be avoided. When something sounds too good to be true, it probably is. Outrageous claims and promises signal inaccurate information.
Lastly, be sure that the source is current and has links to references. If you have any other doubts, talk to a health professional about the information you found for greater insight if possible
Unfortunately, nutrition science is not black and white, and sometimes it will be difficult to tell what is good information. If you use these tips to evaluate websites, television clips, and print sources, you may find it easier to determine good nutrition information that will lead you to a healthier lifestyle.
Written by Andrea Baker, Dietetic Intern with Penn State University

What's New in the Dietary Guidelines for Americans, 2010?

Every five years since 1980, the United States Department of Agriculture and the Department of Health and Human Services release an updated Dietary Guideline for Americans. These are recommendations based on the latest research and statistics and direct how we should be eating to be healthy. The 2010 version was released on January 31, 2011 and will guide the food included in school and elderly lunch programs, federal grants for research, nutrition education programs, environmental policy and government publications.

So what is new? Past Guidelines have been written for healthy Americans ages 2 years and older. However, with two thirds of adults and one third of children overweight or obese, the 2010 Guidelines are intended for all Americans, even those at risk of chronic disease.

 Because obesity has been linked to higher incidence of high blood pressure, diabetes, cardiovascular disease and some cancers, encouraging Americans to trim their waistlines would increase the health of our citizens while reducing health care costs, helping to strengthen American’s long-term economic competitiveness and overall productivity.

To help Americans make healthy food choices, two lists were created - food and food components to eat less of and foods to increase. On the reduction list are sodium, saturated fat, dietary cholesterol, calories from solid fats and added sugars, refined grains and excess alcohol. Foods that we should eat more of are fruits and vegetables including more variety in our vegetable choices, whole grains, low fat dairy products, lean protein sources, oils instead of sold fats and foods that contain more potassium, dietary fiber, calcium and vitamin D.

Many of these suggestions may sounds familiar as they are included in MyPyramid, the USDA eating pattern guideline that was released in 2005. The MyPyramid website contains many tools that are useful when trying to apply the 2010 Dietary Guidelines including a food tracker that will count your calories and nutrients and let you know how your intake compares to your needs.

The Guidelines examine the latest food related research to determine which recommendation should be included. One chart listed the top six sources of calories for American adults which were grain-based desserts (#1), yeast breads, soda/energy/sports drinks, pizza, chicken and chicken dishes and alcohol.  . Other research results indicated that the types of food eaten in weight loss diets wasn't signifcant as long as the calories were decreased.

Will Americans change their eating patterns to meet these recommendations? Probably not in five years. However, setting goals and measuring progress towards better health is a good for all of us. Teaching our population how to make these changes will be the job of dietitians, nutrition educators, teachers, nurses and parents. We'd better get started. The health of our nation is at stake!

Hot Soup on a Snowy Day

Nothing fits a nice snowy day better than a hot bowl of soup. Soup is the ultimate winter comfort food. When prepared with the right ingredients soup can also be a healthy meal option. What is the best way to stir up a healthy soup? Well, start with a homemade version. Canned soups are convenient, but they are loaded with sodium. Homemade soup is simple to make and the sodium content can be controlled.

Start homemade soup with a simple broth. Make sure the broth is low fat and low sodium. Add vegetables to the broth. Tomatoes, beans, corn, carrots, potatoes and peas work well for a vegetable soup. Use your imagination. Some soups add kale, spinach, or event butternut squash. To increase the flavor of your soup, add aromatic vegetables such as onions, peppers, garlic and celery. Other ingredients that can increase the flavor and fiber are grains such as barley, brown rice or whole grain noodles. Because of the sodium concerns mentioned earlier, avoid adding salt to season soup. Herbs and salt-free seasonings such as black pepper, bay leaves, and basil add flavor without sodium.

Turkey Soup with Sweet Potatoes

1 cup cooked wild rice or brown rice
2 cups peeled, diced sweet potato, canned or fresh
1 14-ounce can low-sodium vegetable broth
1 32-ounce box low-sodium chicken broth
1 15-ounce can white beans, drained & rinsed
¾ lb. cooked turkey meat, chopped (chicken can be substituted)
1/3 cup dried cranberries or raisins
1/2 tsp. dried thyme
1 Tbsp. dried parsley
¾ tsp. black pepper
Cook rice according to package directions. Place sweet potato in medium pot and add vegetable broth. Bring to a boil, stir, lower heat and gently boil until sweet potato is cooked, about 18-20 minutes (if using canned, heat only 2-3 minutes). Add chicken broth, beans, turkey, and rest of ingredients and simmer, stirring occasionally, until soup is 165 degrees F. Makes 6 servings. Per serving: Calories 386; Total fat 3g; Sat fat <1 g: Carb 59g; Fiber 5g; 381 mg Sodium. Source: National Cancer Institute, http://www.5aday.gov/.

Holiday Sides Start with Healthy Foods

I love Thanksgiving! Every year the family congregates at my house and celebrates being together for another year of feasting. There can’t be a more exalted occasion for a foodie. Some of our dishes could be in the archeological archives, they have been in the family so long. And with each addition to the family, must-have recipes are included, resulting in a groaning board of colors, aromas and gustatory excellence. I’m starting to salivate already!

Are the recipes “healthy”? This is where the angel and devil on the shoulders appear. My devil attitude towards Thanksgiving is that it should be enjoyed, in all of its excellence. My dietitian background however, reminds me that the two pounds of butter that was used in the mashed potatoes will clog the arteries of even the marathon runners at the table.

Lots of Vitamin A! Let’s look at some of our traditional Thanksgiving sides. The base ingredients of most of these dishes abound with healthy nutrients that are touted daily in the media for reducing the incidence of chronic diseases. Pumpkin and sweet potatoes are high in vitamin A (beta-carotene), a powerful antioxidant, linked to blocking carcinogens causing cancer of the gastric, breast, lung and colorectal systems. Vitamin A also boosts healthy eyesight and some claim, limits age related wrinkles. If you mix your sweet potatoes and pumpkin into a pie, you’ll add calcium rich milk and cinnamon, recently linked to assisting diabetics regulate blood sugar. These foods are starting to sound as healthy as low-fat granola!

Whole Grain? How about stuffing? The basic stuffing recipe with white bread cubes, lots of butter and seasoning is hard to defend as healthy, especially covered with turkey gravy. However, including whole grain bread cubes (cornbread counts), substituting low fat chicken broth for some of the butter and adding vegetables or nuts will lower the fat content. Diabetics need to decide which carbohydrate-rich sides they have to have. Thanksgiving sides like potatoes, rolls, stuffing, macaroni and cheese, root vegetables, cranberry sauce and pies will have your blood sugar scaling the Eiffel Tower in short time. Either choose small portions or pick your favorites and leave others to taste as leftovers in another meal.

Don't forget the cranberries. Inflammation is a hot topic in preventative care and berries are one of the components of the anti-inflammation diet, linked to improving cardiovascular risk, some cancers and Alzheimer’s disease. Cranberries have long been associated with decreased urinary infections because of their proanthocyanidins, a phytochemical that can prevent bacteria from adhering to the urinary tract wall. The whole berry version also contains fiber. Our family enjoys cranberry chutney which includes apples, raisins, nuts and orange juice – all healthy additions.

Even Brussel Sprouts!? Another traditional side that has healthy base foods are Brussels sprouts, a member of the cruciferous family, linked to decreased cancers and greens, high in beta carotene. Season these with oils, rather than animal fats like butter, cheese and bacon. Many families have traditional vegetable dishes that are only eaten at holidays. Exposure to these foods may encourage children to expand their variety of vegetable likes and dislikes. Even less popular vegetables, like parsnips might be a traditional side that children learn to eat.

Bon Aperitif! The devil on my shoulder is telling me that one meal isn’t worth worrying about a healthy makeover, but the angel says that even Thanksgiving foods can be updated to include ingredients that contain less fat, sodium and sugar. Enjoy your holiday – and enjoy the feast. Give thanks that you have another year with family and friends and hopefully, your good health due to healthy eating the rest of the year. Bon aperitif!

Boggling Thoughts on Cranberries

Pedaling through the seascapes on the bicycle paths of Cape Cod in early October, cranberries intruded on my thoughts. An early visitor to New England in 1663, John Josselyn stated that “The Indians and English use them much, boyling them with sugar for sauce to eat with their meat, and it is a delicious sauce.” Interesting facts about cranberries are that they bounce and they float. Cranberries are so bounce-able when good and ripe, they are also called bounce berries! Because of the little air pockets surrounding the seeds, cranberries float and some farmers harvest them from the vines by flooding the bog with water. The season for fresh cranberries is from September to December, with its peak in November – cranberry festivals abound in the New England growing areas along with autumn festivities. The cranberry gets its name from the Pilgrims who called it a “crane berry.” Vines bloom in the late spring and the flowers’ light pink petals twist back, resembling the head and bill of a sand hill crane.

Cram-packed with healthy phyto-nutrients, cranberries are easily accessible, and they add a tangy zing to any recipe. Choose plump, colorful, unblemished berries -- not those that are soft, shriveled or have a dull appearance. Fresh cranberries can be stored in a plastic bag in the refrigerator for up to 4 weeks. Cranberries purchased in the bag can be frozen, unopened and you can use the berries without thawing. Berries purchased in bulk or freshly harvested can be frozen on a tray and then packed into rigid containers or flexible freezer bags. Wash and remove stems prior to freezing and plan to use frozen berries within 9 months for best quality. To prepare cranberries, simply wash, boil and eat! What could be easier?

Ways to Use Cranberries:

• Put cooked cranberries in hot cereals for a refreshing taste
• Try taking some dried cranberries with you as you travel – no refrigeration needed!
• Make a blender smoothie with a cup each of citrus flavored yogurt, orange juice, and fresh or frozen cranberries
• Include a few fresh or dried cranberries in muffin or pancake recipes
• Spread spinach or romaine lettuce leaves with reduced fat cream cheese and top with fresh, cooked or dried cranberries. Roll up, if desired
• Find a recipe for a cranberry crisp (or blend with apples or peaches for a double fruit crisp)
• Cranberry sauce is a breeze to make, using the microwave or a saucepan – stir in a tablespoon of orange marmalade and some whole blanched almonds to dress it up
• Check labels or on-line for cranberry-orange relish or chutney recipes
• Add to apples, when cooking them for applesauce or apple pie
• Add color and nutrients by including in salads

According to the University of Maine Cooperative Extension Services, one cup of raw cranberries has about one fourth of the current Recommended Daily Allowance for vitamin C for an adult, and 5 grams of fiber, plus significant amounts of vitamin A and potassium. This one cup serving has only 50 calories. In addition to their nutritional value, cranberries contain beneficial phytochemicals, including anthocyanins, quercetin, and proanthocyanidins. Research suggests these plant chemicals prevent E. coli (the bacteria that often cause urinary tract infections) from sticking to the walls of the urinary tract, preventing them from causing infection. These substances may also be protective against cardiovascular disease, and have anti-cancer properties. Native Americans pounded dried lean game with cranberries (or other berries) and mixed in rendered fat to make Pemmican, a mixture rich in protein and fat, as well as the all-important scurvy-preventing vitamin C. Cranberry sauce contributes both nutrients and color to our Thanksgiving Day meal, one of the season’s requirements, along with turkey, stuffing, mashed potatoes and pumpkin pie!

Bicycling over a cranberry bog that had been in production for over a hundred years was a reminder of the enduring qualities of this berry in our nation’s history and traditions.

For recipes using cranberries, check out Pacific Coast Cranberry Research Foundation at http://www.cranberrymuseum.com/pages/recipes.html For more information about Urinary Tract Infections, check out the National Institutes of Health website: http://www.niddk.nih.gov/health/urolog/pubs/uti/uti.pdf

Eating a good breakfast boosts chances for school success

William Nichols - Writer

Katherine French – Mercer County Extension Educator

Your mother was right -- breakfast is the most important meal of the day, according to an expert in Penn State's College of Agricultural Sciences.

Eating breakfast improves concentration, memory and problem-solving ability, said Katherine French, registered dietitian and extension educator in Mercer County. "Eating breakfast improves the brain's ability to function and gives you the energy to get you going and keep you going throughout the day."

This is especially important for school-age children because those who eat breakfast are more alert, less irritable, participate more fully in learning activities and have better behavior, noted French. "These kids have longer attention spans, get better test scores and are tardy and absent less often," she said. "Breakfast-eaters even make fewer visits to the school nurse."

Since breakfast-skippers consume more calories and fat later in the day than breakfast-eaters, researchers suggest that eating a nutritious breakfast helps to control body weight.

Despite the advantages of eating breakfast, some children (and adults) choose not to. They believe they don't have time, aren't hungry or just don't like breakfast foods. "But when it comes to kids not eating breakfast, the main reason they may not eat is that there may not be a parent or caregiver around at breakfast time," French said. "They need encouragement to eat and to help them to put together a quick, easy breakfast."

To encourage breakfast-time consumption, French suggested having quickly accessible breakfast items, such as ready-to-eat cereals, instant oatmeal, fresh fruits or juices, mini-bagels, muffins, toast, yogurt, string cheese and milk. "Set the breakfast table the night before," French urged. "For children, just seeing the bowl, spoon and box of cereal on the table is a good cue that they will be eating breakfast."

Read the entire article  http://live.psu.edu/story/47703/rss69.

 

Planning for Camp

As I sit helping my daughter collect all the last minute items needed to attend field hockey camp, I think back to the planning that went into making sure she has a safe experience. It started before registration. Finding an accredited camp and asking questions: What policies are in place to keep kids safe? What are camp procedures on handling medical emergencies and dealing with routine health needs? Do they have certified medical professional on site at all times? It is also a good idea to ask your network of friends for feedback from previous camper’s experiences.

As time for camp came closer, I went into my mother hen mode, making sure all safety gear fit and performed as designed to protect. Another safety item to consider: Is your camper prepared for the physical demands? During high heat index days, experts recommend scheduling exercise in early morning or evening hours when temperatures are cooler. But as July rolled around, my daughter scheduled her runs during the heat of the day to better prepare for the demands of camp.

With camp only one week away, it is now important to focus on another item often missed in the rush of other summer activities. Offering well balanced meals and snacks to make sure dietary needs are being met for optimum health. When purchasing camp snacks look for items that contain a combination of carbohydrates and protein. Good nonperishable items consist of dried fruit and nuts, granola bars (read the nutritional facts for good choices), and whole wheat crackers with peanut butter.

One other key to staying safe at summer camp is being well hydrated. The human body consists of 60-70% water which is critical in many body functions, and thirst is the body’s first sign of dehydration. We can help combat this by reminding youth to drink plenty of fluids, such as water, and offering foods high in water content, such as fruits and vegetables. Foods can contribute up to 20% of the water needed in our bodies. Knowing my camper will be in the heat and running much of the day, sport drinks (make sure to read labels before purchasing) are appropriate, but one to two a day is all that is generally needed to keep electrolytes balanced.

Knowing we have prepared for camp ensures she has a safe fun experience while she learns new skills, makes new friends and builds lifelong memories.

Vegetarian Nutrition on the Grill

Summer breezes speak of picnics, barbecues, and family get-togethers – what better opportunity to fire up the grill? Standard fare of hamburgers and hot dogs may need some meatless choices these days to satisfy all guests and family. With veggie burgers and links available in most supermarkets, how do they rate nutritionally? The American Dietetic Association’s publication, the ADA Times (Summer 2009), examined some meatless burgers and hot dogs, and offered some observations and tips:

photo from www.vegeterianlife.com

Protein: Veggie burgers with moderate levels of protein (about 10 grams or less per serving) rely on actual vegetable content, such as mushrooms, onions, celery, carrots, peppers, tomatoes, spinach, broccoli and whole grains like brown rice, oats and bulgur. The veggie burgers with higher amounts of protein rely on a soy protein or wheat gluten base, which provides more protein, but few actual vegetables or whole grains. Overall, veggie burgers offer about 11 grams of protein, an excellent source, though it is about half of what you would consume in a 3 oz. beef or turkey burger.

Vegan Versions: Some brands offer vegan burgers (containing no animal products), which are similar to non-vegan products nutritionally, except for the lack of ingredients derived from animals.

Common Allergens: People with food allergies should check the ingredients of meatless burgers and hot dogs with care. Most contain soy and wheat. Many products also contain eggs, dairy and nuts. With careful shopping, however, you can locate products that do not contain, soy, wheat or other common allergens.

Veggie hot dogs: Most veggie hot dogs have nutritional advantages over traditional meat hot dogs in all areas. They have fewer calories, less fat, less sodium and more protein than the common meat frank.

Veggie burgers: Veggie burgers are better than standard fare in some areas, and tilt the scale in the other direction in other areas. They are a good source of fiber; with an average of 3-4 grams (meat burgers have no fiber). The veggie version has only 1/3 the amount of fat and 1/7 the amount of saturated fat as typical meat versions. Sodium levels, however, are between 250 and 500 mg per burger (average of 350 mg) in veggie burgers. This is moderate, representing about 15% of the daily value. Meat hamburgers vary in sodium, depending on how much salt and other seasonings are added, but unseasoned burgers have only 1/5 the amount of sodium as the veggie counterpart.

When you decide to grill meatless hot dogs and burgers, oil the grill to prevent them from sticking and crumbling. Use low to medium heat with no direct flame to prevent them from drying out. Veggie burgers and hot dogs vary a great deal, so sample a few to find your favorites. Another delicious option is to make your own veggie burgers, using one of the many recipes available on the internet or in vegetarian cookbooks at your local library!

http://www.theveggietable.com/recipes/veggieburgerindex.html

http://vegetarian.about.com/od/veggieburgerrecipes/tp/bestburgers.htm

Enjoy Your Local Farmers' Market

Shopping at a farmers market can be fun, and also good for you and your community. Some of the many reasons for shopping at a farmers’ market include. The freshest foods are available. You can meet the farmer who grew your food. You can save money, especially on organic produce. Farmers markets also provide a livelihood for many farmers who might not be farming without the market opportunity.

Enjoy your time at the market. Take time to browse before buying. Take time also to compare the offerings of different vendors. Try new foods. Buy something you’ve never had before. Ask the farmer the best way to enjoy it. Never cook kohlrabi? At the farmers market, a grower can probably tell you how to select and prepare it. Chat with the farmers. Getting to know the local growers or farmers is part of the fun of shopping at farmers markets. You’ll become a wiser shopper.

After shopping go straight home. Plan to bring your purchases home before running any more errands. If you leave fresh produce sitting in a hot car it can wilt.

Farmers’ markets have different days and hours of operation so check that your local market is open before you leave home to shop. Here a few additional tips for shopping at a farmers’ market.

Bring your own bag. Bring a basket or a light shopping cart. Recycle plastic bags, by bringing them with you and asking the farmers to use them instead of theirs. Keep an inexpensive cooler in your car to keep produce fresh and safe during hot weather.

Shop early. You’ll find the best selection early in the day, so try to get there when the market first opens.

Go without a firm list. This probably goes against what you’ve learned in the past, but the point of going to the farmers’ market is to get the freshest possible produce. So plan on buying whatever looks best and plan your meals around your purchase.

Victory Gardens

Victory Gardens, first introduced during World War I and II, have found their way back into the American landscape. Victory gardens were started as a way to encourage families and communities to help offset the financial hardship Americans were experiences during war times, similar to the struggles Americans are experiencing today. The emphasis was placed on gardening as a family and community activity and not one of drudgery, but a national pastime and duty. I n 1943 over 20 million Americans planted a garden which produced a harvest that accounted for about 1/3 of the produce grown in our country that year.

In 2009 Victory Gardens returned. With support and encouragement from the White House, Victories Gardens are sprouting up all over the country. With the increasing rise in Childhood obesity, increase incidents of food borne illness, global warming and the continual rise in food cost, now is a great time for you to consider starting a Victory Garden of your own.

For those of you who have a plot of good soil in your own back yard to those who don’t, Victory Gardens can be created in a variety of ways. Here are some suggestions: 1. Plant vegetables in flower pots, boxes, and beds. Place these containers on your deck, rooftop or any other place you get sun. 2. Perhaps your neighbor has the yard space but not the time or ability to grow a garden. You could barter space in exchange for some of the harvest. 3. Your community or place of worship may have space for you to create a community garden. This can be a great way to meet members of you own community and share a common goal.

Once you have committed to planting a garden you will need to decide what it is you would like to grow. Plant what you enjoy eating. If spinach is not a favorite in your household, then don’t plant it. Use your space and efforts to meet the food likes of your family. You may want to check out the following resources to assist you in cultivating a successful garden. http://www.heirloomseeds.com/schedule.htm Seed sources: http://www.victoryseeds.com For container seeds: http://www.containerseeds.com Heirloom seeds: http://www.heirloomseeds.com How to start plants indoors: http://gardening.about.com/od/gardenprimer/ss/SeedStarting.htm Still not sure how to get started? Contact your local Extension office and speak with a Master Gardner. http://www.csrees.usda.gov/Extension

Pack a healthier sandwich

Sandwiches are a lunchtime staple for many people. Packing a homemade sandwich can stretch your food budget and, if done right, be a healthy addition to the lunch menu. So what are some of the ingredients to consider when building a sandwich? The type of bread is important, along with what goes between the bread.

When many of us think sandwich, we think bread, meat and mayo. But there are a host of sandwich additions that can make that plain, old ham on white seem obsolete. Let’s take a look at how to change a dull sandwich into the envy of all of your lunchtime friends.

Choose a healthier bread option. When selecting bread look for whole wheat. Whole wheat bread will give you more fiber, at least 2 grams per slice. You can make sure that the bread you pick is whole wheat by checking the label. The first ingredient on the ingredient list should be 100% whole wheat. Think outside the slice. When it comes to breads you have other options. Whole wheat tortillas or wraps are great for adding a different texture to your sandwich. The next time you are in the grocery store bread aisle, explore some of the whole wheat possibilities that can be used.

Read the food label when shopping for healthier meat options. Many processed, cold cuts and deli meats, will contain high amounts of sodium. Tuna canned in water is a low fat option, but when you add mayonnaise, you add fat and calories.

Vegetables can be used to add color and interesting taste to your sandwich. Lettuce and tomato are what most of us think of when adding vegetables to a sandwich. Spinach leaves, Shredded carrot, cucumber and green and red pepper can add a rainbow of color and taste.

Don’t forget dairy choices. Cheese is a good source of calcium and protein. If you are concerned with adding fat and calories, try a low fat version of your favorite cheese.

Cut out the high fat mayonnaise and add low or no fat condiments to your sandwich. Mustard is a fat free choice. Low fat salad dressings also work well on sandwiches and wraps.

Iowa State Extension has a fun activity on their Nutrition Diet and Health Website. You can actually practice building a healthy sub-sandwich. This link will take you to the site: http://www.extension.iastate.edu/healthnutrition/nutrition/sandwich.htm.

A Healthy Start for the New Year

Christmas will be here in a little over a week, and New Year’s Eve will soon follow. When you start making your annual list of New Year’s resolutions, why not put getting more exercise and developing a healthy diet at the top.

Use the USDA MyPyramid MyPyramid.gov to map a healthy eating plan that focuses on grains, fruits and vegetables for plenty of fiber, vitamins and minerals. As a bonus, foods high in fiber can help with weight loss since they are lower in calories and more filling. Complete your eating plan with low-fat milk or milk products, lean meat, poultry or fish, and legumes. Cut back on fat if your diet is currently high in fat. Do not forget that portions count, so follow MyPyramid recommendations to keep them reasonable. Plan for occasional small indulgences of favorite foods to avoid feeling deprived and ending up overeating.

Those who are successful at losing weight and keeping it off are physically active. So, plan to start exercising this year. Exercise not only helps with weight maintenance, it also reduces the risk of heart disease, diabetes, high blood pressure and some cancers.

Here are a few simple lifestyle changes that can help you prevent weight gain during the winter months:

-If you have a job where you are in one place all day, stand up and walk around a little every hour. Walk to the water fountain, but not to the vending machine. Make it a rule to not eat at your desk. Many people have become computer potatoes at work, just like couch potatoes at home.

- When you do watch television, do something active. This can be housework, a craft or even exercise. At least, keep your hands busy with a worthwhile project instead of an unhealthy snack.

Remember, it is important to focus on the positive changes that you are making each day. Developing a healthy lifestyle takes time and commitment. Many times we are fast to acknowledge the negative setbacks and slow to pat ourselves on the back for positive changes.

In the New Year, make taking care of yourself a top priority. Incorporate these and other healthy lifestyle changes into your daily activities.

Mindless Eating Over the Holidays

The last thing that anyone wants to be reminded of two days before Thanksgiving is that they should watch how much they eat. However, Thanksgiving kicks off a month of holiday events that usually involve (great!!) food. I participated in a webinar last week that included a presentation by Dr. Brian Wansink, Professor of Marketing and Nutritional Science at Cornell University and author of Mindless Eating – Why We Eat More Than We Think. Included in his book were some studies he had conducted with his students and colleagues that I found very interesting. In one study, he invited students to a Superbowl event in two rooms, one where the popcorn was served in 1) three 4 liter bowls and 2) six 2-liter bowls. His results showed that 45% more popcorn was eaten from the room with the larger bowls. Some of the popcorn in larger bowls was even stale and in this room, participants still ate 34% more than the smaller bowlroom. Consequent studies with children showed that eating from larger cereal bowls encouraged them to eat larger portions. Did you know that plates have increased in size 30% since 1960? Could this be one reason why we eat more? Is the clean plate club encouraging greater portions? How many of you have a copy of Joy of Cooking on your recipe shelf? Wansink and Payne, (2009) looked at the 8 editions that have been published from 1937 – 2006. All but one comparable recipe in all editions had increased in calories or serving size. Should we be cooking from our great grandmother’s cookbooks? His most recent study (Wansink and Smith, 2010) looked at calorie trends for classic Thanksgiving Recipes 1900 to 2000. Good news! Because the Thanksgiving dinner classics haven’t changed much over the years, the calories/ounce are very similar over the century. However,are our serving sizes the same? Do we share the food with the same size families? And finally, Wansink mentioned that people eat more when expectations are high – which is true for most holiday meals. Even mediocre tasting food is consumed with gusto when Grandma is known to be a good cook or restaurants title their entrees with savory descriptions. Good company can also extend the eating period into second, third and fourth servings. This article’s purpose is not to dampen the wonderful holiday this week. However, after you stuff yourself with all the turkey and trimmings on Thursday, don’t be a mindless eater in the month to come. Most of us have a lot to thankful for but obesity isn't one of them. Enjoy the holiday season!

Getting Enough of the Sunshine Vitamin When Daylight Savings Time Ends

I don’t know about you, but my summer really ends when we move the clocks ahead (spring back, fall forward) and lose any daylight left in our evenings. In this last week of Daylight Savings Time, I have been rushing home from work to squeeze in a final walk or chore before it gets too dark. Dinner has just had to wait - I’m not sure how happy my family is about this but we all know that it will end soon. Darker evenings and shorter days mean that we have less time in the sunlight. Even those who have daylight hours to enjoy outside may be deterred by cold weather. All this can lead to lower absorption of sunlight on our skin, leading to Vitamin D deficiencies. Vitamin D is often referred to as the ‘sunshine vitamin” because about 10-15 minutes of exposure to the sunlight on a person’s face, hands and arms daily (without sunscreen) can be sufficient to meet our needs. Vitamin D is essential for calcium absorption, which is why it is added to milk. All cow’s milk is fortified with Vitamin D– whole, low-fat or skim. Vitamin D deficiency in children leads to poor bone formation (rickets) and to weak bones (osteomalacia) in older adults. Present recommendations for Vitamin D intake for children and adults up to age 50 are 200 International Units (IU) per day. Older adults lose some of their ability to turn sunlight into its active form so 400 IUs are recommended for those 50 – 70 years old and 600 IU for adults older. Some researchers would like to see the recommendation increase up to 2,000 IUs, especially for older adults and other high risk populations. Vitamin D is a fat soluble vitamin and is retained in our fat cells for weeks. Naturally, it is found in foods containing fat, especially fatty fish such as salmon, tuna and sardines. It can also be found in fortified foods such as orange juice, cereals and margarine and multivitamins. Some proponents of fish oil supplements such as cod liver oil have suggested that this may be another way to increase Vitamin D intake in the winter. A note of caution, however, as too much Vitamin D is toxic. No tolerable upper limit has been established but “more is better” is not a good motto with Vitamin D supplements. Nature’s answer to too much sunlight is usually a bad case of sunburn! As winter approaches, try to get outside during the day – with your children, friends and older adults. I’ll just tell my boss that I need a walk at lunch to get my Vitamin D for the day! Contact your local Penn State Cooperative Extension office for flyers about Vitamin D http://extension.psu.edu

Street Corners Markets —Drugs, Gangs, and Obesity!

We all know the dangers of drugs and gangs facing our children at the nearest street corners. But what most parents don't realize is that corner market may also be endangering the health our children. Leading obesity researchers across the nation consider "food environment" a major contributing factor of the obesity epidemic. A recent research study at Temple University in Philadelphia found that adolescents are consuming large quantities of calories through snacks purchased from their local corner market. More than 50 percent of the kids from this study said they shopped at corner stores once a day, five days a week. Nearly 30 percent visited the stores twice a day -- before and after school. For the full articles on the study: http://pediatrics.aappublications.org/cgi/content/abstract/peds.2009-0964v1

In most urban to suburban areas, corner markets or convenience stores are abundant making them very accessible for youth while walking to and from school. For little over a dollar an adolescent can choose from an assortment of snacks, but few are aware of the possible 350 calorie price tag. What can be done? The following are suggestions to change present patterns and possibly slow growing obesity rates.

In The Home:

• Being a healthy role model.
• Pack snack from home.
• Teach adolescents to read nutritional facts labels.
• Serve them a healthy choice food before going to school.
• Promote healthier choices like milk, water, and fruits and vegetables.

In The Community:

• Endorse school's wellness policy at home.
• Support healthy alternatives for school activities.
• Promote healthy snacks for intramural sport leagues.
• Request healthier options at the local market.
• Contract other interested parents to get involved.

There is no magic to prevent obesity. But through developing healthy lifestyle goals for family and community partners, we can set a new direction. Start with small changes to yield long term results to improve the quantity and quality of children's food intake and to build new habits and lower the obesity risk. For more on healthy choices check out http://www.mypyramid.gov/kids/index.html

100 Calorie Snack Packs--Thinning On Your Wallet or Your Waist?

A few years ago 100 calorie snack packs hit grocery store shelves. The explosive demand for 100 calorie snack packs has generated nearly 200 million in sales last year alone. Selections range from crackers pretzels, chips, pudding to yogurt. But are the manufacturers thinning our wallet or our waist? You decide.

You're paying for the extra packaging! With a full bag of pretzels, the cost is about 17 cents an ounce as compared with a 100-calorie snack pack, that same pretzel cost nearly 40 cents an ounce. Single-use packaging also means more waste for the environment.

Are they really a healthy choice? I recently purchased an assortment of 100 calorie snacks. The first thing I noticed was that there wasn't much in each package. Upon reading nutrition facts labels many are free of trans-fats and low in sugar, but don't confuse them with a nutritious snack. Most are highly processed, and not nearly as good for you as fresh fruits and vegetables. Plus, 100 calorie snack packs don't always taste exactly like their regular counterparts. That said, some 100-calorie packs do contain less fat and sugar than regular cookies and crackers. Just remember while junk food may satisfy your craving, it does little to satiate your hunger. But for those times when only a cookie will do and you are faced with a full-size version of your favorite indulgence and weak willpower, then a 100 calorie snack maybe what you need.

What is a healthy 100 calorie snack? Look for choices that will satisfy your hunger and meet your nutritional needs. To keep your appetite in check, make sure your snacks include a bit of protein, fiber, carbohydrate, and fat.

Fatten your wallet and thin your waist! Prepare your own 100-calorie snacks built around foods you like to eat. Read nutritional fact labels on foods to determine the appropriate serving size for 100 calories.

The following are a few ideas to get you started:

• Half an apple with 2 teaspoons of peanut butter
• An orange and a few dry-roasted nuts
• 10 almonds
• 3 ounces low-fat cottage cheese and 3 whole-wheat crackers
• 1/4 cup fat-free ranch dressing with mixed raw veggies
• 6 Wheat Thins crackers with two teaspoons of peanut butter (or any nut butter)
• 1/2 cup frozen orange juice, eaten as sorbet
• 3 handfuls of unbuttered popcorn, seasoned with herbs
• 4-6 ounces of no-fat or low-fat yogurt
• Half a "finger" of string cheese with 4 whole-wheat crackers