Date: Fri Sep 12 00:00:00 EDT 2008
AN EGG BREAKFAST IS QUICK AND EASY
Simply beat an egg in a small bowl or coffee mug, place on high heat in the microwave for 60 seconds and add it to a toasted whole grain English muffin. Top with low-fat cheese and a slice of tomato for a balanced meal.
(source: www.enc-online.org)
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Date: Fri Sep 5 00:00:00 EDT 2008
September is Organic Harvest Month
What is Organic?
Organic meat, poultry, eggs, and dairy products come from animals that eat organically grown feed, and are not given antibiotics or growth hormones. Organic food is produced without using most conventional pesticides, genetic engineering, or radiation, and its production emphasizes using renewable resources and conserving soil and water.
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Date: Fri Aug 29 00:00:00 EDT 2008
ANOTHER USE FOR THE MICROWAVE
September is National Food Safety Education Month. Use this month as a reminder to keep clean one of the dirtiest places in your house: your kitchen sponge.
Damp sponges are perfect breeding grounds for disease-causing bacteria. Don’t hesitate to throw them out when they become dirty or smelly. If you want to hang onto your sponge longer, rinse it well and microwave it on “high” for about two minutes.
The sponge must be wet before you put it in the microwave; nuking a dry sponge is a fire hazard. Be careful taking it out, because the sponge will be hot.
For more information about National Food Safety Education Month and keeping foodborne illness out of your kitchen and away from your family, visit a registered dietitian and www.homefoodsafety.org.
(Source: www.eatright.org)
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Date: Fri Aug 22 00:00:00 EDT 2008
Who else, besides strict vegetarians, pregnant or breast feeding women may need a vitamin B12 supplement to prevent a deficiency?
Individuals with pernicious anemia or with gastrointestinal disorders may benefit from or require a vitamin B12 supplement.
Older adults and vegetarians may benefit from a vitamin B12 supplement or an increased intake of foods fortified with vitamin B12.
Some medications may decrease absorption of vitamin B12. Chronic use of those medications may result in a need for additional vitamin B12.
When adults adopt a strict vegetarian diet, deficiency symptoms can be slow to appear. It may take years to deplete normal body stores of vitamin B12. However, breast-fed infants of women who follow strict vegetarian diets have very limited reserves of vitamin B12 and can develop a vitamin B12 deficiency within months.
(SOURCE: NIH, Office of Dietary Supplements)
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Date: Fri Aug 15 00:00:00 EDT 2008
Are you eating enough fruits and vegetables?
A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that's recommended, most people need to increase the amount of fruits and vegetables they currently eat every day. For more information visit
http://www.fruitsandveggiesmatter.gov/benefits/ |
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Date: Fri Aug 8 00:00:00 EDT 2008
COOKING CORN
To cook corn, bring a large pot of water to a boil. Place the ears in the water, so that the corn is completely covered. Bring back to a full boil, then turn off the heat, wait 5 minutes and enjoy!
DO NOT add salt to the water - it toughens the corn when it cooks.
DO NOT cool hot corn by running under cold water - it makes the corn soggy.
DO NOT overcook the corn - the kernels get hard and flavor is lost.
The corn season is short, so enjoy it now! Add corn to soups, sauces, and grain dishes. Use corn to top salads and baked potatoes. Corn makes an excellent addition to a stir-fry, added to your favorite salsa recipe or straight from the cob.
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Date: Fri Aug 1 00:00:00 EDT 2008
HOW TO THAW FROZEN LOBSTER TAILS
BEST WAY TO THAW FROZEN LOBSTER TAILS
Thaw lobster tails in refrigerator for 12-18 hours
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Date: Fri Jul 25 00:00:00 EDT 2008
SEVEN LEAN CUTS OF BEEF
SEVEN LEAN CUTS OF BEEF
Lean red meat can easily be incorporated into a healthy diet, with a variety of lean cuts in the meat case. Seven cuts of beef are considered lean according to government guidelines. These cuts on average have 6.4 grams of total fat and 2.3 grams of saturated fat per 3 ounce cooked serving:
Eye round, top round, round tip, top sirloin, bottom round, top loin and tenderloin.
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Date: Fri Jul 18 00:00:00 EDT 2008
FRUIT replaceS COOKIES AS NUMBER ONE SNACK
In data collected between 2005-2007, for the first time in 20 years, fruit passed cookies as the most common snack for children under the age of six. (Cookies rank number two, milk ranks number 3, followed by crackers, juice, popcorn, candy, ice cream, chips and fruit rolls/bars/pieces.)
According to government statistics from 2006, more than one-third of children aged 2-19 were considered overweight or obese.
Snacking makes up about 25 percent of a child’s daily caloric intake. Therefore, always provide nutrient-dense healthy snacks to help develop good eating patterns later in life.
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Date: Fri Jul 11 00:00:00 EDT 2008
TIPS FOR GRILLING CHICKEN BREASTS
When buying skinless, boneless chicken breasts they have a tapered shape and attached tenderloin. For grilling purposes it is best to remove the tenderloin (or grill it separately) since it's thin shape will cook too quickly compared to the rest of the breast. To even out the breasts, pound to about 1/2 inch thickness. This will give the breasts a uniform thickness and break up the meat, which will allow the marinade to absorb into the poultry better.
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Date: Fri Jul 4 00:00:00 EDT 2008
Is it cold enough?
Is it cold enough? … Make sure your refrigerator is set below 40 degrees Fahrenheit. This will keep perishable foods out of what's called the "danger zone" — 40 degrees Fahrenheit or above. Keep a refrigerator thermometer inside your refrigerator at all times!
Refrigerate Foods Promptly Below 40 degrees Fahrenheit
Refrigerate foods quickly and at a proper temperature to slow the growth of bacteria and prevent food borne illness.
Leftover foods from a meal should not stay out of refrigeration longer than two hours. In hot weather (90 degrees Fahrenheit or above), this time is reduced to one hour.
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Date: Fri Jun 27 00:00:00 EDT 2008
SUMMER FOOD SAFETY
Summer food safety is four easy steps away.
The four basic steps are: wash your hands often, keep raw meat separate from other foods, cook food thoroughly and refrigerate leftover food promptly after cooking. For more information on food safety, please visit: www.fightbac.org.
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Date: Fri Jun 20 00:00:00 EDT 2008
KEEPING DIABETES IN CHECK
One in four people born today are expected to develop Type 2 Diabetes during their lifetimes.
Shedding excess weight and exercising more can cut Type 2 diabetes risk by 58 percent.
Choosing foods in their least processed (unrefined) state -- brown rice and whole-wheat pasta, for instance -- can help keep blood sugar levels from spiking.
Exercise improves blood sugar control by increasing insulin sensitivity.
(Source: NY TIMES, June 4, 2008)
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Date: Fri Jun 13 00:00:00 EDT 2008
GET READY TO COOK LOBSTER TAILS
Do not boil lobster tails, which leads to soggy lobster meat. The best way to cook a lobster tail is in the oven, baked or broiled.
Always defrost lobster tails in the refrigerator for 8-10 hours. Avoid defrosting in the microwave because this can partially cook the lobster meat.
Once the tails have been completely defrosted, they will be ready to cook.
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Date: Fri Jun 6 00:00:00 EDT 2008
FREEZING CALIFORNIA AVOCADOS
Avocados can be frozen for later use when you have more ripe fruit than
you can use. Avocados are not satisfactorily frozen whole or sliced. They
are best frozen as puree for use in salads, sandwiches, and dips.
Select ripe, softened fruit that yield to gentle pressure.
Avoid fruit with dark blemishes on the skin.
Wash the fruit, cut in half, then remove the pit and peel.
Mash the flesh and add lemon juice to prevent discoloration.
Add 3 tablespoons lemon juice to each quart of puree or add one tablespoon lemon juice for each 2 pureed or mashed avocados.
Pack the puree into a rigid container, leaving 1/2 inch of headspace.
Seal and label the containers, then put them in the freezer.
Use the puree within 4 to 5 months.
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Date: Fri May 30 00:00:00 EDT 2008
MARINATING TIPS
Meats and vegetables need as little as 30 minutes to take on the flavor of a marinade. If you want the flavor to be stronger, I recommend marinating overnight, always in the refrigerator. Fish should not be marinated for longer than one hour, because the flesh is too delicate and long marinating will make it mushy. For food safety, remember to discard the marinade before cooking (do not reuse it!)
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Date: Fri May 23 00:00:00 EDT 2008
HOW TO MICROWAVE FRESH CORN ON THE COB
Remove the husks entirely and wrap the cobs in damp paper towel. Microwave on medium or high power for 1-3 minutes, depending on the power of your microwave.
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Date: Fri May 16 00:00:00 EDT 2008
Free magazines from the American Heart Association
Sign up for your free subscription today!
Heart Insight Magazine at www.heartinsight.com
A quarterly magazine to help patients, their families and caregivers manage and prevent cardiovascular disease and related conditions.
Stroke Connection Magazine at www.strokeassociation.org
A bi-monthly magazine is a must-have for stroke survivors and their caregivers.
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Date: Fri May 9 00:00:00 EDT 2008
100 MORE CALORIES A DAY...
CONSIDER THIS:
If you eat 100 more food calories a day than you burn, you’ll gain about 1 pound in a month. That’s about 10 pounds in a year. The bottom line is that to lose weight, it’s important to reduce calories and increase physical activity. Visit the government’s “My Pyramid” Food Guidance System at www.MyPyramid.gov
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Date: Fri May 2 00:00:00 EDT 2008
EAT MORE VEGGIES, TIPS TO MAKE IT EASIER
First choose fresh vegetables that are in season. They cost less and are likely to be at their peak flavor.
Stock up on frozen vegetables for quick and easy cooking in the microwave.
Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of precut baby carrots or celery sticks for quick snacks.
Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
Vary your veggie choices to keep meals interesting.
Try crunchy vegetables, raw or lightly steamed.
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Date: Fri Apr 25 00:00:00 EDT 2008
Cooking and BBQ Meats
Remember that all meats continue to cook after they are removed from heat. It is best to remove steaks and chops 5 degrees F, and roasts 10 degrees F before their desired doneness. The meat will continue to cook in the time it takes to serve. Let roasts sit loosely covered in foil for 10 - 20 minutes before slicing. This will allow the meat to rest, juices to redistribute evenly, and the temperature to continue to rise to the desired doneness.
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Date: Fri Apr 18 00:00:00 EDT 2008
FOR A HEALTHFUL PASSOVER…
To keep the fiber up and fat down, during this week of Passover, cook with Imagine Organic Cooking Stock, on sale through April 24th.
Choose organic ingredients to support Earth Day and always offer plenty of seasonal fruits and vegetables at the Passover table.
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Date: Fri Apr 11 00:00:00 EDT 2008
FOR A HEALTHFUL PASSOVER
To keep the fiber up and fat down, during this week of Passover, choose whole-wheat matzo and use all fruit jam and low fat cottage cheese or ricotta cheese as a spread.
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Date: Fri Apr 4 00:00:00 EDT 2008
APRIL IS SOY FOODS MONTH
Quick Ways to Enjoy Soy FoodsPour SILK or WESTSOY soymilk over your morning cereal or serve with KASHI TLC cookies. Use SILK soy yogurt and fresh fruit to make parfaits. Combine soymilk and fruit in a blender to make a smoothie. Enjoy a refreshing treat with non-dairy, soy-based frozen ice cream. Snack on soy nuts. Sprinkle edamame (whole soybeans) over a salad. Spread GALAXY NUTRITIONAL FOODS veggie (soy) cheese over the top of your homemade pizza or in a grilled cheese sandwich. Use soymilk in cake, pancake and muffin recipes. Also use soymilk instead of cream in soups and salad dressings. Make a fast food meal with LIGHTLIFE veggie burgers and veggie hot dogs. Blend pureed tofu into a traditional HASS AVOCADO guacamole. Make a healthful sandwich using LIGHTLIFE deli slices and GALAXY NUTRITIONAL FOODS veggie cheese. |
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Date: Fri Mar 28 00:00:00 EDT 2008
Nutrition Myth: Carbs Make You Fat
Myth: Eating carbohydrates causes weight gain.
Fact: Calories cause weight gain. Excess calories from carbohydrates are no more fattening than calories from any source. Despite the claims of low-carb diet books, a high-carbohydrate diet does not promote fat storage. Eating too many calories is the problem.
(Source: www.eatright.org)
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Date: Fri Mar 21 00:00:00 EDT 2008
What is the Diabetes Risk Test?
On Diabetes Alert Day, the American Diabetes Association will "Sound the Alert" about the dangers of diabetes. People are encouraged to take the Diabetes Risk Test. The risk test requires users to answer seven simple questions about weight, age, lifestyle and family history -- all potential risk factors for diabetes. People scoring 10 points or more are at a high risk for type 2 diabetes and are encouraged to see a health care professional for further evaluation.
To take the test visit www.diabetes.org and follow the links.
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Date: Fri Mar 14 00:00:00 EDT 2008
WHAT IS CORNED BEEF?
Corned beef is typically a beef brisket that has been salt-cured to give it a special, tangy taste. It’s called corned beef because the Irish practice was to cure it with corn-sized grains of salt. Today, producers inject the brisket with a seasoned saline solution.
To braise corned beef, trim off any excess fat, place the corned beef in a heavy pot, and add cold water. Simmer until the meat is firm but tender, 2 to 3 hours.
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Date: Fri Mar 7 00:00:00 EST 2008
HAPPY ST. PATRICK'S DAY
As Saint Patrick's Day approaches on March 17th, we seem to find a “wee bit of Irish” in most of us. The holiday of green and gold, shamrocks and luck is filled with fun parties and large family gatherings. Traditional foods are corned beef and cabbage, potatoes, Irish soda bread and other traditional Irish dishes. Most importantly, St. Patrick's Day is a traditional day for offering prayers for missionaries worldwide.
The St. Patrick's Day custom came to America in 1737 and was first celebrated in Boston.
Today, people celebrate the day with parades, wearing green, and enjoying the spirit of the Irish! St. Parick's Day takes place just a few days before the first day of spring… and is the first “green” of spring!
DON’T FORGET TO PICK UP… Irish Soda Bread
BUBBLE AND SQUEAK
1 cup mashed potatoes and 1 cup cooked cabbage
Salt and pepper to taste
Sauté together with a teaspoon of oil! Enjoy!
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Date: Fri Feb 29 00:00:00 EST 2008
AVOCADOS AND BABIES
The avocado’s smooth and creamy texture makes it one of the first fresh fruits a baby can enjoy. Sodium and cholesterol free, avocados contain valuable nutrients including folic acid, fiber, potassium, vitamin E and iron. One serving is one-fifth of a medium avocado or about 1 ounce (2 Tablespoons). Visit www.avocadocentral.com |
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Date: Fri Feb 22 00:00:00 EST 2008
BUILD STRONG BONES
Drinking milk is a well-known way to strengthen your child’s growing bones, but there are other foods that can contribute to the health of their bones.
Yogurt, cheese and pudding are all calcium-rich, bone-building foods. So are calcium-fortified juice, soy beverages and tofu, as well as dark green vegetables like broccoli and kale.
Regular weight-bearing activities such as dancing, soccer, running, weight lifting, tennis and volleyball are important since they trigger bone tissue to form.
(Adapted from www.eartright.org)
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Date: Fri Feb 15 00:00:00 EST 2008
FEBRUARY IS SNACK MONTH
FOR WEIGHT LOSS, EAT HALF YOUR MEALS AND SAVE HALF FOR SNACKS. EAT SMALL PORTIONS EVERY 2-3 HOURS AND CHOOSE HIGH FIBER, LOW FAT FOODS. VEGGIES ARE TYPICALLY THE LOWEST IN CALORIES SO EAT PLENTY OF NON-STARCHY VEGGIES THROUGHOUT THE DAY. |
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Date: Fri Feb 8 00:00:00 EST 2008
HAPPY VALENTINE'S DAY
Dark chocolate pleases, but go easy! The primary fat in dark chocolate is stearic acid, a saturated vegetable fat that acts like the monounsaturated fat in olive or canola oils. Chocolate also contains antioxidants, and does not stick to teeth like some other sweets. Chocolate does contain some caffeine, but not nearly as much as coffee or cola. Don't replace healthy foods with chocolate. Most people's diets have plenty of sweets. Visit the King Kullen floral department for Valentine roses and gifts. |
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Date: Fri Feb 1 00:00:00 EST 2008
GO LEAN WITH BEEF
There are 29 cuts of beef considered lean which means that a 3 ½ ounce serving contains less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 milligrams. There are also a few cuts that qualify as extra lean, which means that a 3 ½ ounce serving contains less than 5 grams of total fat, 2 grams or less of saturated fat and less than 95 milligrams of cholesterol.
Consumers searching for the leanest cuts should look for the word loin or round in the name, like sirloin and top round. Always trim excess fat before cooking (this can reduce the total fat by up to 50 percent). Use low-fat cooking methods, such as broiling, grilling and roasting, or moist-heat cooking methods such as braising and stewing.
Remember that a 3-ounce portion of lean meat is equal in size to a deck of cards.
95 percent lean/5 percent fat ground beef is also considered lean.
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Date: Fri Jan 25 00:00:00 EST 2008
February 3rd is BIG GAME SUNDAY
Plan a feast that will score big! Call the King Kullen deli to cater your party from fruit and vegetable platters, meat, cheese and shrimp platters, heroes, wraps, dips, salads, cakes and more.
(King Kullen will make heroes with lower sodium and lower fat meats and cheeses.)
In honor of the Aztecs, who played a type of football using padding and helmets, start with baked corn chips and dips like salsa, hummus and bean dip… Look in the “natural aisle” of your King Kullen grocery store for low fat and low sodium alternatives.
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Date: Fri Jan 18 00:00:00 EST 2008
SOUPS ON
Non-cream soups before, during and in-between meals will help curb your winter appetite and may aid in weight loss.
Try Health Valley, Imagine and Pacific brands found in our natural food aisles. They are lower in sodium and do not contain MSG.
Also, add fresh or frozen vegetables to these prepared soups to increase fiber and fullness!
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Date: Fri Jan 11 00:00:00 EST 2008
January is Oatmeal Month, Try KASHI Heart To Heart Instant Oatmeal
Eating Oatmeal May Help Reduce Cholesterol
High cholesterol is one of the major risk factors for heart disease. Kashi’s Heart To Heart Instant Oatmeal includes 1g of soluble fiber from oats in each serving of Heart to Heart instant oatmeal. Soluble fiber combines with water in the digestive tract to help remove cholesterol. In a diet low in saturated fat and cholesterol, three grams of soluble fiber daily from whole grain oat foods, like Heart to Heart, may reduce the risk of heart disease by helping to lower cholesterol.
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Date: Fri Jan 4 00:00:00 EST 2008
WEIGHT LOSS TIP FOR 2008
If you want to lose weight, eat breakfast everyday, exercise on most days (with physicians consent), and eat 5 mini meals each day.
For example one mini-meal = 1 cup nonfat vanilla yogurt with ½ cup fresh fruit or 12 ounces non-cream, vegetable based soup with 1 slice bread.
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Date: Fri Dec 28 00:00:00 EST 2007
Make Diet Sense for the New Year…
Become more active. It’s best to boost your metabolism with daily activity.
Try substitutions. When craving chocolate, make a fat free milk shake with fat free milk, cocoa powder, banana and honey. Reach for an apple instead of a cookie.
Don’t deprive yourself. A special treat in a controlled amount is okay once in awhile (not everyday!)
Eat more whole foods. Make the most of fresh vegetables, fruits and whole grains.
Take the time to plan. Healthful meals and snacks should be easy, interesting and delicious.
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Date: Fri Dec 21 00:00:00 EST 2007
Check out the American Heart Association’s newest website
Check out the American Heart Association’s newest website:
www.americanheart.org/caregiver
The site features all of the tools and advice you will need to take care of someone with heart disease—and to most importantly take care of yourself!
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Date: Fri Dec 14 00:00:00 EST 2007
Recipe for Healthful Christmas Cookies…
PEANUT BUTTER COOKIES
1/2 cup sugar in the raw
1/2 cup applesauce
1/4 cup canola oil
1/2 cup natural (lightly salted) peanut butter, creamy
1 egg, beaten
1 teaspoon vanilla
1 cup flour (Bob's Red Mill)
¼ cup whole wheat pastry flour (Bob's Red Mill)
3/4 teaspoon soda
1/2 teaspoon baking powder
In a large bowl, combine sugar, applesauce, and oil. Add peanut butter, egg, and vanilla. Mix thoroughly.
In a medium bowl, combine flours, soda and baking powder.
Gradually add to peanut butter mixture until completely combined.
Cover bowl and chill for 1 hour.
Preheat oven to 375 degrees F. Lightly spray a cookie sheet(s) with non-stick cooking spray. Shape dough into 1-inch balls. Place on cookie sheet 3 inches apart. Flatten balls in a criss-cross pattern with a fork dipped in flour. A flour-dipped cookie press or the flat bottom of a small glass may also be used.
Bake 10 to 12 minutes.
Store in a loosely covered container, like a cookie jar, for harder-crisper cookies. For softer cookies, store in an airtight container.
Makes about 3-dozen cookies.
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Date: Fri Dec 7 00:00:00 EST 2007
December is Colorectal Cancer Education and Awareness Month
Colorectal cancer is the second leading cause of death from cancer in the U.S. The colon is part of the body’s digestive system, which removes and processes nutrients from foods. Finding and treating colorectal cancer early is essential. Drinking alcohol or smoking may increase the risk. Regular exercise and a healthy diet are protective factors that work against genetic factors. For more information, see your physician. |
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Date: Fri Nov 30 00:00:00 EST 2007
WHY CHOCOLATE COINS DURING CHANUKAH?
It is traditional to give all children Chanukah “gelt” (money).
Chanukah gelt is given to children after lighting the menorah. The children should be encouraged to give charity from a portion of their money.
If chocolate “gelt” is preferred, look for dark chocolate coins, as opposed to milk chocolate, because they typically contain more cocoa (source of antioxidants).
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Date: Fri Nov 23 00:00:00 EST 2007
CHANUKAH IS APPROACHING
Begins at sunset on Tuesday, December 4th (eight nights of candle lighting) through nightfall on Wednesday, December 12th. The candles stay lit until nightfall on Wednesday, December 12th.
The first candle is lit on the night of December 4th, and the last candle is lit on the night of December 11th, 2007.
The traditional Chanukah table is bountiful with foods fried in oil to commemorate the “miracle of the oil”. For good health, reduce oil in recipes by baking or sautéing. Potato pancakes or latkes, homemade or frozen, are served with applesauce or sour cream (choose reduced fat brands). Latke tip: Add grated vegetables (carrots and zucchini) and your favorite spices to potato mixture. Check out the frozen potato pancakes in the King Kullen freezer case (Golden’s is low fat and all natural).
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Date: Fri Nov 16 00:00:00 EST 2007
What is a "HOTEL STYLE" Turkey Breast?
WHAT'S THE DIFFERENCE BETWEEN A TURKEY BREAST LABELED HOTEL-STYLE AND ONE THAT ISN'T?
Hotel-style breasts have whole wings attached and usually include portions of the back, neck, skin, ribs, giblets, and neck. The hotel-style breasts typically are bigger (7 to 9 pounds compared to 4 to 8 pounds), and they contain some dark meat. Giblets can be used to make gravy.
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Date: Fri Nov 9 00:00:00 EST 2007
NOVEMBER IS VEGAN MONTH
Vegans do not eat meat, eggs, dairy products, or processed foods containing these or other animal-derived ingredients like gelatin. Some vegans also avoid eating foods that are made using animal products such as sugar and some wines. There is also some debate as to whether honey fits into a vegan diet (because it is produced by the bee).
More importantly, what do vegans eat? A vegan diet includes all grains, beans, legumes, vegetables, fruits, nuts and seeds. Many vegan versions of popular foods are available in the grocery store. For example you can easily find soy or veggie hot dogs, soy or rice-based ice cream, soy yogurt, soy or almond cheese and vegan mayo. Vegans tend to also avoid the use of animal-tested products and even sometimes animal-derived non-food products, such as leather, fur and wool.
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Date: Fri Nov 2 00:00:00 EDT 2007
DOES MENOPAUSE CAUSE WEIGHT GAIN?
Many overweight woman attribute weight gain to menopause. Data from the Massachusetts Women’s Health Study showed this is not true. The study concluded that menopause was not related to weight gain.
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Date: Fri Oct 26 00:00:00 EDT 2007
If I have diabetes, can I eat foods with sugar in them?
For almost every person with diabetes, the answer is yes! Eating a piece of cake made with sugar will raise your blood glucose level. So will eating corn on the cob, a tomato sandwich, or lima beans. The truth is that sugar has gotten a bad reputation. People with diabetes can and do eat sugar. In your body, it becomes glucose, but so do the other foods mentioned above. With sugary foods, the rule is moderation. Eat too much, and 1) you'll send your blood glucose level up higher than you expected; 2) you'll fill up but without the nutrients that come with vegetables and grains; and 3) you'll gain weight. So, don't pass up a slice of birthday cake. Instead, eat a little less bread or potato, and replace it with the cake. Taking a brisk walk to burn some calories is also always helpful.
(Source: www.diabetes.org)
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Date: Fri Oct 19 00:00:00 EDT 2007
October is Vegetarian Month
For a 2000 calorie diet, eat 6 servings of whole grains (1 serving= ½ c oatmeal, 1 slice bread, ¼ cup granola), 5 servings of a variety of vegetables (1 serving= 1 cup raw salad, ½ cup cooked, chopped broccoli), 4 servings of fruit (1 serving= 1 cup berries, 1 medium fruit, ¼ cup dried fruit), 3 servings of dairy or equivalents (1 serving= 1 cup nonfat milk, 1 cup plain nonfat yogurt, ½ cup soy cheese), 3 servings of protein (1 serving= ½ cup cooked beans, 1 egg or 2 egg whites, ½ cup tofu), and 3 servings of healthy fats (1 serving= ¼ cup avocado, 2 T nuts, 1 T peanut butter, 2 T ground flaxseed). |
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Date: Fri Oct 12 00:00:00 EDT 2007
Celiac disease is also known as gluten intolerance.
People with celiac disease can’t tolerate gluten – a certain protein found in wheat, rye, barley and perhaps oats.
New research is showing that the prevalence of celiac disease is much higher than previously thought – it’s found in about three out of every 400 people.
For people with this condition, consuming gluten damages the lining of the small intestine and limits the absorption of nutrients, which can lead to malnutrition.
Symptoms of celiac disease include weakness, appetite loss, weight loss, chronic diarrhea and abdominal cramps and bloating.
If you have any of these symptoms, contact your physician for a diagnosis because they could be due to other causes.
Health-care practitioners and researchers say consulting with a skilled dietetics professional is the first step in managing celiac disease, caused by an immune response to the gluten in certain common grains.
A panel convened by the National Institutes of Health assessed all of the available scientific evidence on celiac disease.
Based on its assessment, the panel identified six elements essential to treating celiac disease once it is diagnosed:
C: Consultation with a skilled registered dietitian
E: Education about the disease
L: Lifelong adherence to a gluten-free diet
I: Identification and treatment of nutritional deficiencies
A: Access to an advocacy group
C: Continuous long-term follow-up.
Previously believed to be rare, celiac disease is present in 0.5 to 1 percent of the U.S. population, 10 times higher than former estimates. The panel found that increasing awareness and appropriate use of available testing may lead to earlier diagnosis and better outcomes for celiac patients.
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Date: Fri Oct 5 00:00:00 EDT 2007
What are sources of dietary iron?
The most absorbable form of iron, called “heme” iron, is found in oysters, meat, poultry and fish (animal sources). Non-heme iron is also found in these foods, as well as in dried fruit, molasses, leafy green vegetables, tofu, spinach, lentils, beans, whole grains, iron-enriched and iron-fortified foods (vegetarian sources). Acidic foods (such as tomato sauce) cooked in an iron pan can also be a source of dietary iron. Eating acidic foods with non-heme iron rich foods will increase the iron absorption in the body. |
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Date: Fri Sep 28 00:00:00 EDT 2007
What is bruschetta?
Toasted bread seasoned with garlic and drizzled with olive oil, typically served with tomatoes or other various toppings. In the grocery store, there are many bottled sauces labeled bruschetta. These sauces are supposed to be used on toasted bread. They are usually tomato based and contain olive oil and garlic.
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Date: Fri Sep 21 00:00:00 EDT 2007
FRUITS AND VEGGIES-MORE MATTERS
September is National Fruits and Vegetables Month
Visit the government website www.mypyramid.com to calculate how many cups of fruits and vegetables you should consume daily.
A 40-year old woman who exercises less than 30 minutes each day, needs 2.5 cups of veggies and 1.5 cups fruit daily. Eating fruits and vegetables at least three times each day, reduces the risk of disease and may aid in weight loss. Teenagers who eat more fruits and veggies have better bone health.
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Date: Fri Sep 14 00:00:00 EDT 2007
APPLE TIPS:
Apples come in all shades of reds, greens, yellows.
Apple blossom is the state flower of Michigan.
2500 varieties of apples are grown in the United States.
7500 varieties of apples are grown throughout the world.
100 varieties of apples are grown commercially in the United States.
A medium apple is about 80 calories.
The pilgrims planted the first United States apple trees in the Massachusetts Bay Colony.
Apple trees take four to five years to produce their first fruit.
Most apples are still picked by hand in the fall.
Apple varieties range in size from a little larger than a cherry to as large as a grapefruit.
The apple variety ‘Delicious` is the most widely grown in the United States.
Apples are a member of the rose family.
25 percent of an apple`s volume is air. That is why they float.
Most apples can be grown farther north than most other fruits because they blossom late in spring, minimizing frost damage.
World`s top apple producers are China, United States, Turkey, Poland and Italy.
In 1730 the first apple nursery was opened in Flushing, New York.
One of George Washington`s hobbies was pruning his apple trees.
Apples ripen six to ten times faster at room temperature than if they were refrigerated.
A peck of apples weight 10.5 pounds.
A bushel of apples weights about 42 pounds and will yield 20-24 quarts of applesauce.
The five most popular apples in the United States are Red Delicious, Golden Delicious, Gala, Fuji and Granny Smith.
Source: www.urbanext.uiuc.edu
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Date: Fri Sep 7 00:00:00 EDT 2007
SEPTEMBER IS MUSHROOM MONTH
September Is Mushroom Month… have you tried a grilled portabella mushroom sandwich or a mixed mushroom omelet or a Creekstone Farms steak topped with sautéed white mushrooms? Mushrooms are low in calories, naturally cholesterol free and virtually sodium and fat free. Mushrooms contain B-complex vitamins: riboflavin, niacin and pantothenic acid; and 3 essential minerals: selenium, potassium and copper. Selenium is a protective antioxidant (may reduce the risk of cancer and other diseases of aging). Potassium helps control blood pressure.
The mineral iron cannot work to make red blood cells without the right balance of copper.
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