Banana in a Blanket

For a fun change for breakfast, try Banana in a Blanket.

Banana in a blanket is a breakfast that the kids can help prepare. There’s no cooking involved.

Banana

Preparation time: 5 minutes

 1 (6 inch) whole wheat tortilla
1 tablespoon reduced-fat smooth peanut butter
1 medium banana
1 teaspoon maple syrup or honey
1 tablespoon crunchy, nutty nugget cereal
 

Instructions: Lay tortilla on a plate. Spread peanut butter evenly on the tortilla. Sprinkle cereal over peanut butter.

Peel and place banana on the tortilla and roll the tortilla. Drizzle maple syrup or honey on top.

Optional: garnish the banana in a blanket with more cereal on top.

 

Serves: 1
½ Cup of Fruit per Serving
Fruit and/or Veggie Color(s): White [What’s This?]
 
Nutrition Information per serving: calories: 303, total fat: 6.4g, saturated fat: 1.2g, % calories from fat: 17%, % calories from saturated fat: 3%, protein: 9g, carbohydrates: 63g, cholesterol: 0mg, dietary fiber: 7g, sodium: 306mg
Each serving provides: An excellent source of fiber, and a good source of vitamin C, folate, magnesium and potassium.
 
Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Recipe from the Cool Fuel for Kids cookbook.

Source:http://www.fruitsandveggiesmorematters.org/

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The Challenge…21 Days to Change Your Sodium Intake

Take the American Heart Association Challenge and change your sodium intake!

Sodium- Heavy SnacksThe heart and stroke experts launched a three-week Sodium Swap Challenge. The group is calling upon Americans to identify and track the Salty Six — the foods in their diet loaded with extra salt that increase their risk for heart disease and stroke. The goal is for Americans to limit sodium intake to no more than 1,500 milligrams each day. Currently, the typical American consumes more than twice that.

Never mind giving up the salt shaker, it will take more than that to lower your sodium intake. Americans can dramatically reduce their daily salt intake by cutting bread, cold cuts and cured meats from their diet, according to the American Heart Association/American Stroke Association.

Limiting condiments and reading nutritional labels are other ways to kick a high-sodium habit, the experts noted in an association news release. They also said people can change their palate and enjoy foods with less salt in just 21 days.

“To get started with the association’s challenge, we ask that consumers get familiar with the food labels and nutrition facts for the foods they eat and track their sodium consumption over the first two days to get an idea of how much they are eating, which I’m sure will be surprising to many people,” said Rachel Johnson, spokeswoman for the associations and professor of nutrition at the University of Vermont. “Then, over the course of the next three weeks, consumers will use the Salty Six as their guide to help lower their sodium intake.”

During the first week of the challenge, Americans are asked to limit consumption of bread, rolls, cold cuts and cured meats. A slice of bread can contain more than 200 mg of sodium and one serving of turkey cold cuts as much as 1,050 mg. It’s also recommended that you check food labels and track sodium consumption daily.

For the second week, Americans are asked to opt for lower-salt versions of pizza and poultry. The idea is to choose foods with less cheese or meat and more vegetables. Poultry should also be skinless and not processed or fried.

Focus on soup and sandwiches during the third week, the associations said. Soups often contain up to 940 mg of sodium per serving. Layering meats, cheese and condiments to a sandwich can add more than 1,500 mg of sodium.

After three weeks, the experts said challenge participants should notice a difference in how they feel after eating and how their food tastes with less sodium usage.

More information

The American Heart Association provides more information on the Sodium Swap Challenge.

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Good Food on a Tight Budget

The following post contains press release information from the Environmental Working Group, EWG, a nonprofit organization.

EWG collaborated with Share Our Strength’s Cooking Matters to create  Good Food on a Tight Budget, http://tinyurl.com/8rjd5mb – to help you shop smarter and fill your grocery cart with the foods that deliver the biggest bang for your buck.

foodThis shopping guide looks at 100 foods that are healthy, inexpensive, clean and green. The guide features simple tips for eating well, tasty recipes for meals and kids’ snacks, as well as proven money-saving tools for tracking food prices and planning meals.

Click here to check out EWG’s Good Food on a Tight Budget – including 15 recipes that average less than $1 per serving and tips like, http://tinyurl.com/8rjd5mb:

:: A pear a day keeps the pesticides away – more fiber, potassium and folate than an apple and fewer pesticide residues.

:: Eat your garnish – parsley packs a punch as potent as kale for a quarter the price.

:: Not a carrot lover? Sweet potatoes pack twice the fiber, potassium, and vitamin A as carrots.

:: Super okra? Okra beat out more than 100 other veggies to rise to the top of our lists.

Did you know: one serving of filling oatmeal is about half the cost of a bowl of sugared cereal? For animal sources of protein – roasted turkey tops the list. But to eat on the cheap, you can’t beat pinto beans or lentils for one-fifth the cost.

These tips are perfect for back-to-school, too – and to help you plan out food choices for those important meals, the guide’s lead author, EWG nutritionist Dawn Undurraga, pulled together visual suggestions for a week of easy lunches. Click here to read her back-to-school blog, http://tinyurl.com/bs5sflt.

We believe that eating healthy and affordably should be easy. I hope you enjoy this  guide.

 

 

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Heart Smart Tips from the FDA

heartMore women die from heart disease than from any other cause. In fact, one in four women in the United States dies from heart disease, according to the National Heart, Lung and Blood Institute (NHLBI).

“The risk of heart disease increases for everyone as they age,” says cardiologist Shari Targum, M.D., a medical officer at the Food and Drug Administration (FDA). “For women, the risk goes up after menopause, but younger women can also develop heart disease.”

FDA offers many resources to help educate women of all ages about the safe use of FDA-approved drugs and devices for the treatment and prevention of heart disease. FDA has fact sheets, videos, and other web-based tools on heart disease and conditions like diabetes and high blood pressure that may increase a woman’s risk for heart disease.

FDA created the “Heart Health for Women” site to connect women to FDA resources to support heart-healthy living. Visit the website at: www.fda.gov/womenshearthealth

“I encourage women of all ages to look to FDA for resources to help them reduce their risk for heart disease and make informed decisions about their health,” says Marsha Henderson, director of the Office of Women’s Health at FDA.

Heart Health for Women

When you think about heart disease, you probably imagine heart attacks and chest pain. But women need to know that heart health is about more than just heart attacks. Women need to take steps to reduce their risk for heart disease:

  • Manage conditions like diabetes, high blood pressure, and high cholesterol that can increase your risk for heart disease.
  • Learn to recognize the symptoms of a heart attack in women, including nausea, anxiety, an ache or feeling of tightness in the chest, and pain in the upper body.
  • Use the Nutrition Label to make heart-healthy food choices.
  • Daily use of aspirin is not right for everyone. Talk with a health care professional before you use aspirin as a way to prevent heart attacks.
  • If you smoke, try to quit. See our booklet to learn more about medicines to help you quit.
  • Talk to a health professional about whether you can participate in a clinical trial for a heart medication or procedure. Visit the FDA Patient Network to learn more about clinical trials.

Menopause and Heart Health

“Menopause does not cause heart disease,” says Targum. “But the decline in estrogen after menopause may be one of several factors in the increase in heart disease risk.” Other risks, such as weight gain, may also increase around the time of menopause.

Hormone therapy is used to treat some of the problems women have during menopause. “However, the American Heart Association recommends against using post-menopausal estrogen hormone replacement therapy to prevent heart disease,” says Targum.

Make a Plan, Take Action

Work with your health care team to make a plan for your heart health. Whatever your regimen, make sure to keep a list of your medicines and bring it with you to all of your appointments.

 

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Food Handlers Cause Most Food Poisoning Cases

Eating out is supposed to be enjoyable. Yet, sometimes the food we eat in a restaurant makes us sick.

The Centers for Disease Control (CDC) states that the Norovirus spread in restaurants accounts for two-thirds of all food poisoning outbreaks. The Norovirus, the leading cause of food poisoning outbreaks in the United States, sickens at least 20 million Americans a year with vomiting and diarrhea.

They CDC clarified that the Norovirus, often referred to as the “cruise ship virus,” is more often caused by infected restaurant workers than outbreaks on cruise ships, which only accounted for 1% of the more than 1,000 food-borne outbreaks examined by the Federal Centers for Disease Control and Prevention.

Most outbreaks are the result of infected kitchen employees touching food with their bare hands, according to a CDC report. Restaurant workers need better hygiene practices if these outbreaks are to be prevented.

For the report, CDC researchers looked at Norovirus outbreaks caused by contaminated food from 2009 to 2012 and included in CDC’s National Outbreak Reporting System. Restaurants accounted for nearly two-thirds of the outbreaks, and catering or banquet facilities accounted for 17 percent. Among 520 of the outbreaks, food workers were implicated in 70 percent of the cases. Of these, 54 percent involved food workers touching ready-to-eat foods with their bare hands, according to the report.

Among 324 outbreaks in which a specific food was implicated, more than 90 percent of the contamination occurred during final preparation, such as making a sandwich with raw and already cooked ingredients. Another 75 percent occurred in foods eaten raw, such as leafy greens.

Tips for Preventing Food Poisoning When Eating Out

  • Be careful of Salsa – The Center for Disease and Control says that salsa and guacamole are increasingly causing food poisoning since they are often made in large batches and not always refrigerated properly.
  • Avoid Fish on Monday – If the chef bought  fish for Saturday night and didn’t sell out, then by Monday night, it is not so fresh.
  • Check Out the Staff– Cooks and staff should not be wiping their hands on their uniform (which harbors bacteria that can spread to food). Dirty aprons are not a good sign.
  • Avoid Buffets and Salad Bars – The Food Poison Journal puts it bluntly: eat at a salad bar at your own risk.  The Journal says this is one of the main places people get sick in a restaurant. Food in salad bars and buffets are rarely kept to the correct temperature. Also, lots of people touch both the food and the utensils.
  • Beware of Specials – In high-end restaurants, specials can be great fresh meat or fish prepared using a unique recipe. In low-end restaurants, specials are sometimes a way to “fancy up”  meat or fish that’s been sitting around awhile so they can get rid of it.
  • Smell Your Food – Your food has a funny odor or taste, send it back.
  •  Chain Restaurants are Safer– According to MarketWatch, you’re statistically safer if you eat at a chain restaurant as they have much to lose if their diners get sick. Chains have the  resources to help manage food safety, as well as cleanliness standards that employees must maintain
  • Send it back – If your meat is under-cooked, send it back.
  • Be aware of the temperature of your food – If the food is supposed to be hot, it should be steaming. If cold, you should be able to feel the coolness. Lukewarm anything is not safe.

 

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