Eat Out: Eat Right

eat outMost Americans love to eat out! Many of us eat out, often at fast food establishments, a few times a week.

The American Dietetic Association (eatright.org) is a good source of information on how to eat healthy when you eat out. Here are a few of their suggestions:

  • If you are going to begin the day by eating out, build a better breakfast sandwich by replacing sausage or bacon with Canadian ham or regular ham and have it on whole grain toast, or bagel or English Muffin.
  • If you are going to eat out at a sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Use mustard, ketchup, salsa or low fat spreads. in place of fries or chips, choose a side salad or fruit, or if you must have fries, share with someone else.
  • If you are at a salad bar, pile on the leafy greens, then choose carrots, peppers and other fresh veggies. Go lightly on choosing mayonnaise-based salads and high-fat toppings.
  • Eating in a restaurant? Eat your low calorie food first, filling up on salad and soup followed by a light main course. Have all sauces and dressing on the side, for dipping, not pouring. Order one dessert and forks  for sharing with companions.
  • Avoid all you can eat buffet and unlimited salad bars if you know you tend eat too much at these venues.
  • Take size into consideration when ordering muffins, bagels, croissants and biscuits. Jumbo sizes mean jumbo calories and lots more fat.
  • Does your eat out mean grabbing dinner at the hot table in the supermarket or the deli section? If so, choose rotisserie chicken, salad in a bag and fresh bread. Another good choice-lean roast beef, onion rolls potato salad and fresh fruit.

If your eat out means eating at your desk at work, keep single serving packages of crackers, fruit, peanut butter, soup, or tuna in your desk.

 

 

It’s Time to get Physical…Outdoors!

timeIt’s time to put the shovels away. It’s time to check and see if you light-weight clothes still fit, and what clothes need to be replaced.

Finally, after a long, hard winter, it is time to get outside and get physical !

Whatever you are planning to do, be it running, walking, playing tennis, biking, gardening or home repairs you’ll need some fuel to keep you going!

Take the time to review some great snacks suggestions from the Centers for Disease Control, CDC:

  • Fresh veggies like carrots and celery sticks
  • Snack-sized boxes of raisins
  • Pretzels
  • Low-fat yogurt
  • Crackers — try graham crackers, animal crackers, or saltines
  • Bagels
  • Fig bars
  • Fruit juice boxes (make sure you choose 100% pure fruit juice, or for an added boost, try orange juice with added calcium)
  • Small packages of trail mix
  • Fresh fruits such as bananas, oranges, grapes (try freezing your grapes for a new taste sensation!), and berries

No matter what type of physical activity you do, you should always be sure to drink plenty of water — before you start, during the activity, and after you’re done, even if you don’t feel thirsty.

What you are eating and drinking will be a great example for your children. When it is time for them to grab a snack, they will be less likely to want sugary drinks, candy and cookies as snacks following a physical activity.

 

 

 

Chicken Safety Tips from the USDA

chickenGiven that chicken can be prepared so many ways, and is very economical, it is not surprising that it is America’s most popular poultry.

The United States Department of Agriculture’s Food Safety and Inspection Service offers the following information about buying, storing, preparing and serving chicken:es

* It is not necessary to rinse or soak raw chicken to clean it before cooking. Any bacteria which might be present are destroyed by cooking. Rinsing chicken in the sink might cross-contaminate or spread bacteria throughout the kitchen.

*Fresh or raw chicken should be selected just before checking out of the grocery store. It should feel cold to the touch when purchased. Put chicken packages in disposable plastic bags (if available) to contain any leaking juices which may cross-contaminate cooked foods or produce. Go right home after food shopping and immediately put the chicken in the refrigerator if you plan to use it within 1-2 days. If you won’t be using the chicken by day 2, freeze it.

*You don’t have to have to re-wrap chicken for freezing. It can be frozen in either its original wrapping or repackaged if you want. If freezing for longer than 2 months, for best quality, you may want to place in a freezer bag or over-wrap with heavy-duty foil, plastic wrap or freezer paper. Either way, once it’s frozen, chicken, and all other raw meats and poultry, are safe indefinitely in the freezer.

*When purchasing cooked chicken, make sure it’s hot upon purchase. Use it within 2 hours or cut it up into several pieces and refrigerate in shallow, covered containers. You can eat the leftovers within 3-4 days, either cold or reheated to 165 °F, or freeze it. Again, once frozen, the cooked chicken is safe indefinitely in the freezer. For best quality, use within 3-4 months.

*Color is not a good way to determine if cooked chicken is safe to eat. Only by using a food thermometer can you make sure chicken has reached the safe minimum internal temperature of 165 °F. When cooking a whole chicken, you should check the internal temperature in the innermost part of the thigh, the wing and the thickest part of the breast. And remember, all chicken should be put in the refrigerator within 2 hours of cooking (1 hour when the temperature is above 90 °F).

New Obesity Weapon: Kids Teaching Kids

MedlinePlus, a service of the U.S. National Library of Medicine National Institutes of Health published the following press release on their site regarding  study findings that support kids teaching kids when it comes to fighting obesity.

MONDAY, Feb. 10, 2014 (HealthDay News) — When older kids teach younger kids about nutrition and the benefits of exercise, the little ones seem to lose weight and gain knowledge about healthy living, Canadian researchers report.kids

Such a program — called Healthy Buddies — was tested in Manitoba elementary schools. It helped heavy kids lose an average of half an inch off their waist and increased their knowledge of diet and exercise, the researchers said.

“Engaging older kids in delivering health messages to younger peers is an effective method for preventing weight gain, improving knowledge of healthy living and increasing self-esteem,” said lead researcher Jonathan McGavock, an assistant professor at the University of Manitoba.

“The effects of this peer mentoring model of healthy living promotion is particularly effective for overweight children,” McGavock said. This approach — detailed online in the Feb. 10 issue of the journal JAMA Pediatrics — could help curb the obesity epidemic among young children in North America, he said. The percentage of U.S. children aged 6 to 11 considered obese increased from 7 percent in 1980 to nearly 18 percent in 2010, according to the U.S. Centers for Disease Control and Prevention.

McGavock said younger children see older children as role models, which is why their advice is taken more seriously than when the same message is delivered by adults. “Younger children likely pay more attention to messages or cues from older peers,” he said. “Therefore, proper role modeling of healthy behaviors should be a key objective of elementary schools.”

Dr. David Katz, director of the Yale University Prevention Research Center in New Haven, Conn., said he wasn’t surprised by the findings. “In my many interactions with parents regarding the importance of good nutrition in childhood, one of the more frequent protests over the years has been peer pressure,” Katz said. “Parents, it seems, often feel powerless to overcome the negative influence of peers eating badly.”

But Katz, a father of five, said he has seen the upside of peer pressure. “My wife and I have shared our devotion to healthy living with our children, and they have made it their own,” he said. “They, in turn, have helped pay it forward, influencing their peers favorably.”This paper illustrates the opportunity to convert negative peer pressure into a positive peer influence,” Katz said.

“We can teach healthy living skills to older kids and they, of course, benefit,” he said. “They can then help pass these skills along to younger kids, and both groups benefit some more. This paper highlights an important opportunity we have only begun to leverage — peer pressure, for good.”

Healthy Buddies has lessons that focus on physical activity, healthy eating, self-esteem and body image. The instruction is given by 9- to 12-year-olds to 6- to 8-year-olds.

In this study, 19 schools were randomly assigned to use the Healthy Buddies curriculum or their regular instruction during the 2009-’10 school year. Over the course of the school year, the researchers looked at changes in waist size and body-mass index (BMI), as well as physical activity, heart fitness, self-image and knowledge about healthy living and diet.

They found that the waist size of children in the Healthy Buddies program dropped an average of half an inch compared with children in the regular curriculum. There was no difference in BMI — a measurement of fat based on height and weight — between the groups.

Based on responses to questionnaires, knowledge about healthy living, self-image and diet increased among kids in the Healthy Buddies program, compared with other children, the researchers said. No differences, however, were seen between the groups in terms of physical activity (steps taken per day) or heart and lung fitness, the researchers said.

This suggests that the reduction in waist size seen among the Healthy Buddies participants is attributable to dietary changes, the researchers said.

SOURCES: Jonathan McGavock, Ph.D., assistant professor, University of Manitoba, Winnipeg, Canada; David Katz, M.D., M.P.H., director, Yale University Prevention Research Center, New Haven, Conn.; Feb. 10, 2014, JAMA Pediatrics, online

 

Reducing Sodium in Restaurant Foods

 The Centers for Disease Control (CDC) shares the following press release reminding us to consider how much sodium we may be consuming when we eat out.

Americans eat out at fast food or dine-in restaurants four or five times a week. Just one of those meals might contain more than an entire day’s recommended amount of sodium.  CDC has strategies for health departments and restaurants to work together to offer healthier choices for consumers who want to lower their sodium intake. The report, “From Menu to Mouth: Opportunities for Sodium Reduction in Restaurants,” is published in today’s issue of CDC’s journal, Preventing Chronic Disease.

sodiumOn average, foods from fast food restaurants contain 1,848 mg of sodium per 1,000 calories and foods from dine-in restaurants contain 2,090 mg of sodium per 1,000 calories.

The U. S. Dietary Guidelines recommend the general population limit sodium to less than 2,300 mg a day. Too much sodium can cause high blood pressure, one of the leading causes of heart disease and stroke.

“The bottom line is that it’s both possible and life-saving to reduce sodium, and this can be done by reducing, replacing and reformulating,” said CDC Director Tom Frieden, M.D., M.P.H. “When restaurants rethink how they prepare food and the ingredients they choose to use, healthier options become routine for customers.”

The report outlines several ways health departments and restaurants have worked together to offer lower-sodium choices:

  • Health department dietitians help restaurants analyze the sodium content of their foods and recommend lower-sodium ingredients.
  • Restaurants clearly post nutrition information, including sodium content, at the order counter and on menus or offer lower-sodium items at lower cost.
  • Health departments and restaurants explain to food service staff why lower sodium foods are healthier and how to prepare them.

The report also features examples of sodium reduction successes.  In Philadelphia, the health department worked with 206 restaurants to create the “Philadelphia Healthy Chinese Take-out Initiative.”  After evaluating menus for sodium content, participating restaurants began choosing lower sodium ingredients and creating lower sodium recipes. After nine months, analyses of two popular dishes offered by 20 of the restaurants showed sodium was reduced by 20 percent.

“The story in Philadelphia shows what can be done,” Dr. Frieden said. “It’s not about giving up the food you love, but providing lower sodium options that taste great.”

To learn more about sodium and how it affects health, visit www.cdc.gov/salt.  Reducing sodium is one way that Million Hearts, a national public-private initiative to prevent a million heart attacks and strokes by 2017, is working with communities to keep people healthier and less likely to need health care www.millionhearts.hhs.gov.

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U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES