Topics Archives
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This recipe serves: 8
Ingredients:
1/2 stick unsalted butter
1/2 cup sugar
1 large egg
1/2 cup canned pumpkin
1/4 cup nonfat, plain yogurt
1/4 cup honey
1 teaspoon vanilla extract
1 cup flour
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon ground allspice
Cooking Instructions:
1. Preheat oven to 350°F. Spray a bread pan with nonstick cooking spray.
2. In the bowl of an electric mixer, beat together the butter and sugar on high speed until smooth. With the mixer on low speed, add the egg and combine. Add the pumpkin, yogurt, hone and vanilla and combine until smooth.
3. In a separate bowl, combine the flour, baking powder, cinnamon, salt, ginger and allspice. Fold this mixture into the pumpkin mixture and combine until smooth.
4. Pour into the prepared pan and place in the center of the oven. Bake for 45 to 50 minutes or until a toothpick inserted into the center comes out clean.
Nutritional Information:
Serving Size: 1 slice of bread
Number of Servings: 8
Calories- 170
Fat- 4g
Protein- 3g
Sodium- 77mg
Carbohydrate- 33g
Fiber- 1g
Saturated Fat- 2g
[Source: www.foodfit.com]
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What to do with all those left over hard boiled eggs? Make a healthy treat with this easy, recipe.
Ingredients
1 dozen hard boiled eggs
1 16 oz. container of Hummus (you can go with any variety you want) A few pinches of Paprika
A handful of slivered almonds
Directions
1. Cut the eggs in halves (length-wise) and remove the yolk.
2. Fill the hole where the yolk was in each half with a scoop of hummus.
3. Top with a few raw, slivered almonds and a pinch of paprika.
4. Serve and eat!
Why we like it:
Deviled eggs are a typical and easy snack but hardly a healthy one due to the yolk and mayonnaise concoction that makes the deviled egg so devilish.
-Hummus (rather than a yolk-mayo mixture) cuts the fat and adds iron.
-Paprika adds a bit of Lycopene.
-Almonds provide some good fats (yup, such a thing exists) that help lower cholesterol.
-Egg whites are always a great source of protein.
-B. Ratliff, Employee Health
Source: fitsugar.com
NATIONAL HANDWASHING AWARENESS WEEK
Spread the Word, Not the Germs!!!December 2nd thru 11th
Four Principles of Hand Awareness:
1. Wash your hands when they are dirty and before eating.
2. Do not cough into your hands.
3. Do not sneeze into your hands.
4. Above all, do not put your fingers in your eyes, nose or mouth.
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8 small uncooked red potatoes
4 medium crushed garlic cloves
¼ c. skim milk
¼ c. fat free sour cream
2 T. black pepper
Salt to taste
Boil potatoes, mash and add remaining ingredients. You can put in crockpot or heat in casserole dish in oven to serve.
[½ c. = 3 WW points]
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1. Sensitive to pollen? Wash your hair before bedtime. Reason: You'll remove any pollen and keep it from settling on pillows and bedding. Also: Avoid irritants such as tobacco smoke, automobile exhaust, hair spray and perfume; wash you hands frequently; plan outdoor activities when pollen counts are low.
2. Antihistamines The best time to take an antihistamine, which helps block allergic reactions, is before symptoms start. Just remember: Some allergy medications can cause sleepiness. So never take one when safety requires you to be alert. Suggestion: Ask your healthcare provider about antihistamines that cause less drowsiness.
3. Dust mites Dust mites love to nest in area rugs and make you sneeze and itch. If you're allergic, research offers a simple solution: Place area rugs outdoors in direct sunlight for a few hours until they become warm and dry. Result: Mites dry up and die.
4. Moving Moving to another location is no guarantee of allergy relief. Why: People usually develop allergies to their new region's pollens and molds within a few years of moving. Plus: Most allergy-provoking grasses are widespread throughout the world.
5. Food allergy As many as 20% of Americans believe they have a food allergy, but true food allergies are actually rare. What most people consider food allergies are usually signs of digestive problems, food poisoning or stress.
Source: TopHealth® The Health Promotion and Wellness Newsletter
-B. Ratliff, Employee Health/Infection Control Nurse
May is National Hepatitis Awareness Month
May is National Hepatitis Awareness Month, which was first designated by the Centers for Disease Control and Prevention (CDC) in 2001. This is an important opportunity to help raise awareness about viral hepatitis in this country. With up to 5 million Americans affected by chronic hepatitis B and C, there is a lot that still needs to be done to improve prevention, education, and access to medical care and treatment!
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| Hepatitis A
| Hepatitis B
| Hepatitis C
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| What is it? | the most common; leads to inflammation of the liver; complications are rarely serious | more likely to cause chronic long-term illness and permanent damage to the liver if not treated; very common worldwide | causes inflammation of the liver; transferred primarily through blood; more persistent than hepatitis A or B |
| How is it spread? | found in the feces of someone infected; tiny amount of feces getting inside another person's mouth; common where sanitation and sewage infrastructure is poor; can be passed on sexually | most frequently passed on through the exchange of bodily fluids with an infected person: - by unprotected penetrative sex - sharing contaminated Needles - using non-sterilized equipment for tattooing, acupuncture or body piercing - infected mother to her baby during delivery | -sharing drug-injecting equipment - using non-sterilized equipment for tattooing, acupuncture or body piercing - exposure to blood during unprotected sex with an infected person - infected mother to her baby during childbirth - blood transfusion
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| Signs and symptoms | takes 2 to 6 weeks to produce symptoms; possible to experience mild or no symptoms; common symptoms: -Short, mild, flu-like illness. -Nausea, vomiting and diarrhea. -Loss of appetite. -Weight loss. -Jaundice (yellow skin and whites of eyes, darker yellow urine and pale feces). -Itchy skin -Abdominal pain.
| Common to experience mild or no symptoms but can include: - short, mild, flu-like illness. -nausea, vomiting and diarrhea. -loss of appetite. -weight loss. -jaundice (yellow skin and whites of eyes, darker yellow urine and pale faeces). -itchy skin.
| May not experience any symptoms or may emerge later, taking anywhere between 15 and 150 days to develop Symptoms may include: - short, mild, flu-like illness. -nausea, vomiting and diarrhea. -loss of appetite. -weight loss. -jaundice (yellow skin and whites of eyes, darker yellow urine and pale feces). -itchy skin.
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| Immunization | given in a series of injections | Three immunization injections are given over a period of 3-6 months | Currently, there is no vaccine to hepatitis C |
Source: www.avert.org
-B. Ratliff, Infection Control
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BETTER THAN EVER BEEF ENCHILADAS
Prep Time: 20 min Total Time: 43 min Makes: 4 servings
1/2 lb. extra lean ground beef
1/2 cup chopped green peppers
1/2 cup chopped red peppers
2 cups TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa, divided
1 cup KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese, divided
2 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
8 corn tortillas (6 inch)
2 Tbsp. chopped fresh cilantro
PREHEAT oven to 400°F. Cook meat and peppers in large nonstick skillet on medium heat until meat is no longer pink, stirring frequently. Add 1 cup of the salsa; simmer 3 to 4 min. or until peppers are tender. Remove from heat; stir in 1/2 cup of the cheese.
SPREAD 1/4 cup of the salsa onto bottom of 13x9-inch baking dish. Brush dressing lightly over both sides of tortillas. Stack 4 of the tortillas on large sheet of waxed paper; wrap tortillas in waxed paper. Microwave on HIGH 20 to 30 sec. or just until warmed. Immediately spoon 1/3 cup meat mixture down center of each warm tortilla; roll up. Place, seam-side down, in dish. Repeat with remaining 4 tortillas and meat mixture. Spoon remaining 3/4 cup salsa evenly over filled tortillas; cover with foil.
BAKE 20 min. or until heated through. Uncover; top with remaining 1/2 cup cheese. Bake an additional 2 to 3 min. or until cheese is melted. Sprinkle with cilantro.
Kraft Kitchens Tips
Makeover Savings
Try this madeover version of beef enchiladas that can save you 200 calories and 18 grams of fat per serving by decreasing the beef and using a leaner variety, adding peppers, and using KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese.
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Source: www.kraftfoods.com
-B. Ratliff, Employee Health
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WARM POTATO SALAD
Ingredients
1 pound small red or white new potatoes (about 1 1/2 inches in diameter)
1 tablespoon Dijon mustard
1 tablespoon whole-grain mustard
2 tablespoons rice vinegar
2 teaspoons red wine vinegar or sherry vinegar
2 tablespoons minced shallot
4 teaspoons extra-virgin olive oil
2 tablespoons chopped fresh flat-leaf (Italian) parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Put the potatoes in a saucepan, add water to cover, and bring to a boil over high heat. Reduce the heat to medium and cook, uncovered, until the potatoes are tender, 15-20 minutes. Drain and let stand until just cool enough to handle. Cut each potato in half (or quarters, if the potatoes are large) and place in a warmed serving dish.
In a small bowl, whisk together the mustards, the vinegars, and the shallot until well blended. While whisking, slowly drizzle in the olive oil to make a thick dressing. Stir in the parsley, salt and pepper. Pour the dressing over the warm potatoes, mix gently, and serve. Serves 6
Influenza Campaign
2007-2008 Influenza Campaign
Lincoln Surgical Hospital launched a new employee influenza immunization program--"Protect your patients. Protect yourself" -- for the 2007-2008 Influenza season (October through April).
In the 2006-2007 Influenza season LSH employees obtained a 35% vaccination rate and the national average for the U.S. healthcare workers was 36%, according to the CDC. With a goal of vaccinating 45% of LSH employees for the 2007-2008 season, the campaign proved to be a success as greater than 80% of LSH employees received Influenza vaccinations between October 1, 2007 and April 30, 2008.
Additionally, on November 3, 2007 LSH offered free Influenza vaccinations to the general community. This was well received by the community and nearly 500 free vaccinations were administered by volunteer LSH staff!
The actions and efforts that the LSH staff has exemplified over the past several months have proven that they are a group of healthcare workers who are committed and dedicated to the health of themselves, their patients and the community as well.
-B. Ratliff, Employee Health
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Taking Care of Your Back
-Lift correctly. Let your legs power the lift. Bend at your knees, not at your waist, to pick up any object, even something as light as a sheet of paper. Keep heavy items you are lifting close to your body and avoid twisting while lifting.
-Sit up straight. Sit with your back straight. If your chair does not have lumbar support, use a cushion to help support your lower back. Keep both feet on the floor. Also: When driving, position your seat so that you can easily reach the controls.
-Maintain a healthy weight. Extra weight, particularly around the belly, can strain your lower back. Lose weight by cutting calories and accumulating at least 30 minutes of moderate physical activity most days (every day is ideal).
-Condition your muscles. Aerobic exercise stretches and strengthens the muscles that support your lower back.
Other smart moves: Push rather than pull to move heavy objects; gently stretch before exercise and other physical activities; wear flat shoes or shoes with low heels and good arch support.
Source: TopHealth®
-B. Ratliff, RN, Employee Health Services
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Block Party Barbecued Baked Beans
With Fourth of July right around the corner and all of the great summertime fare that accompanies it, it's always a good idea to try to have some healthier alternatives on the menu. Give this version of baked beans a try as it will be a terrific addition to your cookout menu and healthier as well!
Total Time:
30 Mins.
Makes:
12 servings, 1/2 cup each
1 lb. ground beef
1 onion, chopped
1 can (16 oz.) pork and beans
1 can (15-1/2 oz.) mild chili beans
1/2 cup KRAFT Original Barbecue Sauce
1/4 cup firmly packed brown sugar
1 Tbsp. yellow mustard
PREHEAT grill to medium heat. Meanwhile, brown meat in nonstick skillet on medium heat; drain. Add onions; cook until tender, stirring occasionally. Stir in remaining ingredients.
SPOON into 13x9-inch disposable foil pan; cover tightly with foil. Place pan directly on grill.
GRILL 10 to 15 min. or until bean mixture is heated through and bubbly.
Source: Kraft Kitchens
RECIPE OF THE MONTH!
SUMMER SALADS
Summer is halfway over and we're just now starting to feel the true summer heat. Other than grilling, there really aren't a lot of options for making meals without cooking and no one wants to do that when temperatures are nearing 100°. So a great option is a "summer salad". This is a nice cool and healthy alternative to turning up the stove or oven!
KIWI SALAD
Toss together torn leaves of butter lettuce, diced red onion, toasted walnuts or pecans, and peeled, sliced kiwi. Drizzle with honey lime dressing: ¾ c. oil, 1/3 c. lime juice, ½ c. honey.
PASTA SALAD WITH MIXED VEGETABLES
Ingredients
12 ounces farfalle (bow tie) pasta
1 tablespoon olive oil
1/4 cup low-sodium chicken broth
1 garlic clove, chopped
2 medium onions, chopped
1 can (28 ounces) unsalted diced tomatoes in juice
1 pound mushrooms, sliced
1 red bell pepper, sliced
1 green bell pepper, sliced
2 medium zucchini, shredded
1/2 teaspoon basil
1/2 teaspoon oregano
8 romaine lettuce leaves
Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Place pasta in a large serving bowl. Add the olive oil and toss. Set aside.
In a large skillet, heat the chicken broth over medium heat. Add the garlic, onions and tomatoes. Saute until the onions are transparent, about 5 minutes. Add the remaining vegetables and saute until tender-crisp, about 5 minutes. Stir in the basil and oregano.
Add the vegetable mixture to the pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1 hour.
Place lettuce leaves on individual plates. Top with the pasta salad and serve immediately.
Source: Spring Celebrations and www.mayoclinic.com
-B.Ratliff, Employee Health Services
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While pumpkin pie deserves respect as a Thanksgiving icon, it's fun to shake up tradition. Surprise your family and friends with a frozen pie this year--it just might become one of their holiday favorites.
MAKES: 10 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 2 hours 20 minutes (including freezing time)
EASE OF PREPARATION: Easy
Crust
30 small gingersnap cookies (about 7 1/2 ounces)
2 tablespoons raisins
1 tablespoon canola oil
Filling
1 cup canned pumpkin puree
1/3 cup packed brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon freshly grated nutmeg
2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)
1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.
NUTRITION INFORMATION: Per serving: 230 calories; 5 g fat (1 g sat, 2 g mono); 4 mg cholesterol; 42 g carbohydrate; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium.
Nutrition bonus: Vitamin A (80% daily value).
TIP: Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.
MAKE AHEAD TIP: Cover and freeze the pie for up to 3 days. | Equipment: 9-inch deep-dish pie pan
Source: www.eatingwell.com
November is American Diabetes Month
AMERICAN DIABETES MONTH®
November is American Diabetes Month®, a time to communicate the seriousness of diabetes and the importance of proper diabetes control. This year, ADM focuses on the deadly complications of diabetes and asks the American public "Why should you care about diabetes?" Throughout the month, the American Diabetes Association leverages opportunities both nationally and locally to raise awareness about diabetes and its serious complications such as heart disease, stroke, kidney disease, blindness and amputations.
DIABETES PREVALENCE
Nationwide: 23.6 million people -- 7.8% of the population -- have diabetes
• Diagnosed: 17.9 million people
· Undiagnosed: 5.7 million people
KEY MESSAGES
• Since 1987 the death rate due to diabetes has increased by 45%, while the death rates due to heart disease,
stroke, and cancer have declined.
• Keeping blood glucose, blood pressure, and cholesterol in control can make a difference in reducing your
risk for heart attack or stroke.
• Annual dilated eye exams and routine foot exams and blood pressure checks can prevent blindness,
amputations, heart disease, kidney disease, and strokes.
• The ADA is the source for diabetes information. Call 1-800-DIABETES (342-2383) or visit
www.diabetes.org for information and materials.
DIABETES COMPLICATIONS (Data Source: Centers for Disease Control and Prevention)
Heart disease and stroke
• Heart disease and stroke account for about 65% of deaths in people with diabetes.
• The risk for stroke and death from heart disease is 2 to 4 times higher among people with diabetes.
Kidney disease
• Diabetes is the leading cause of kidney failure, accounting for 44% of new cases in 2005.
• In 2005, 46,739 people with diabetes began treatment for end-stage renal disease.
Amputations
• More than 60% of nontraumatic lower-limb amputations occur in people with diabetes.
• In 2004, about 71,000 nontraumatic lower-limb amputations were performed in people with diabetes.
Blindness
• Diabetic retinopathy causes 12,000 to 24,000 new cases of blindness each year making diabetes the leading
cause of new cases of blindness in adults 20-74 years of age.
PREVENTING OR DELAYING DIABETES COMPLICATIONS
Remember the ABCs
• A is for Average Glucose - Average Glucose (eAG) or an A1C measures how well a person is managing
their diabetes over time. It is important to keep their eAG less than 154 mg/dl or A1C less than 7%.
How often: Every 6 months
• B is for Blood pressure. High blood pressure makes the heart work too hard and can cause damage to the kidneys and eyes. How often: At every visit
• C is for cholesterol. Bad cholesterol, or LDL, builds up and clogs arteries, leading to heart attacks and
strokes. How often: At least once a year
Source: www.diabetes.org
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You don't have to have pumpkin pie to still enjoy pumpkin and spice in a holiday dessert. This tender, moist cake uses pureed pumpkin to replace much of the fat and is delicately seasoned with classic Thanksgiving flavors.
TOTAL TIME: 3 1/2 hours (including cooling time)
CAKE
1 cup all-purpose flour
3/4 cup whole-wheat pastry flour
1 cup granulated sugar
3/4 cup unsweetened cocoa powder (not Dutch-process)
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
1 cup nonfat buttermilk
1 15-ounce can unsweetened pumpkin puree
3/4 cup packed dark brown sugar
1 large egg, at room temperature (see Tip)
1 large egg white, at room temperature
1/4 cup canola oil
1/4 cup light corn syrup
1 tablespoon vanilla extract
GLAZE & GARNISH
1/2 cup packed confectioners' sugar
1 tablespoon nonfat buttermilk
2 tablespoons mini chocolate chips or toasted chopped nuts (see Tip)
To prepare cake:
1. Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.
5. To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.
NUTRITION INFORMATION: Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrate; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium.
[Source: www.eatingwell.com]
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Don't be intimidated by this fancy-looking breaded-salmon pinwheel, it's quite easy to do. This technique works best when you use "center-cut" salmon fillet. If you don't have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach.
Makes 4 servings
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise
1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
3. Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.
NUTRITION INFORMATION: Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 84 mg cholesterol; 9 g carbohydrate; 30 g protein; 1 g fiber; 221 mg sodium; 528 mg potassium.
Nutrition bonus: Potassium & Vitamin C (15% daily value), excellent source of omega-3s.
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 4 lean meat, 1 fat
TIP: Ingredient note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.
[Source: www.eatingwell.com]
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Pepperoni pizza gets a healthful makeover with whole-wheat pizza dough and a flavorful tomato sauce that, thanks to the addition of pumpkin puree, provides extra beta carotene and fiber. We've topped the pie with low-fat turkey pepperoni, but if you like, use your favorite sliced vegetables instead.
Makes 6 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
Ingredients
1 pound prepared whole-wheat pizza dough (see Shopping Tip), thawed if frozen
1 cup canned unseasoned pumpkin puree
1/2 cup no-salt-added tomato sauce
1/2 teaspoon garlic powder
1 cup shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
2 ounces sliced turkey pepperoni (1/2 cup)
Directions
1. Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
2. Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
3. Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.
4. Spread sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.
Nutritional Information: Per serving: 280 calories; 6 g fat (3 g sat, 2 g mono); 30 mg cholesterol; 35 g carbohydrate; 16 g protein; 3 g fiber; 602 mg sodium; 153 mg potassium.
Nutrition bonus: Vitamin A (120% daily value), Calcium (25% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 1 1/2 medium-fat meat
TIP: Shopping tip: Look for balls of whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.
Make Ahead Tip: Use leftover tomato sauce and pumpkin to make a second batch of pizza sauce. Refrigerate for up to 5 days or freeze for 3 months.
[Source: www.eatingwell.com]
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The symptoms of clinical depression can vary from person to person. The symptoms can range from mild to severe and the causes of depression can often be complex.
If you have been experiencing five (5) or more of the below symptoms for more than two (2) weeks, if suicide is a serious concern, or if the symptoms are severe enough to interfere with a daily routine -- see your doctor or qualified mental health professional.
1. Persistent sad, anxious or "empty" mood
2. Sleeping too much or too little; middle-of-night or early-morning waking
3. Reduced appetite and weight loss, or increased appetite and weight gain
4. Loss of pleasure and interest in activities once enjoyed
5. Irritability, restlessness
6. Persistent physical symptoms that do not respond to treatment (such as chronic pain or digestive disorders)
7. Difficulty concentrating, remembering or making decisions
8. Fatigue or loss of energy
9. Feeling guilty, hopeless or worthless
10. Thoughts of death or suicide
For some people, a combination of many factors may be causing clinical depression. For others, a single factor may be triggering the illness. Depression often is related to the following.
Imbalance of brain chemicals called neurotransmitters - Changes in these brain chemicals may cause or contribute to clinical depression.
- Certain diseases or illnesses - Ailments such as cancer, heart disease, Parkinson's disease, Alzheimer's disease, diabetes and hormonal disorders can often trigger clinical depression. This is referred to as co-occurring depression.
- Negative thinking patterns - People who are pessimistic, have low self-esteem, worry excessively, or feel they have little control over life events are more likely to develop clinical depression.
- Family history of depression -- A genetic history of clinical depression can increase one's risk for developing the illness. But depression also occurs in people who have had no family members with depression.
- Difficult life events -- Events such as the death of a loved one, divorce, financial strains, history of trauma, moving to a new location or significant loss can contribute to the onset of clinical depression.
- Certain medications -- Some medication can actually cause clinical depression. Therefore, it is important that people inform their doctors of all medications they are taking and report any depressive symptoms.
- Frequent and excessive alcohol consumption -- Drinking large amounts of alcohol on a regular basis can sometimes lead to clinical depression. Excessive alcohol consumption is also sometimes a symptom of depression.
[Source: www.depressionscreening.org]
Diabetes Prevention
Click here for to read more about Diabetes Prevention
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A bag of frozen peppers and onions can be a quick start to a stir-fry; here, it's combined with almost fat-free chicken tenders for a speedy dinner. Serve this dish with warm polenta rounds or brown rice.
Makes 4 servings, 1 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes (including 15 minutes marinating time)
EASE OF PREPARATION: Easy
1 teaspoon sugar
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1 pound boneless, skinless chicken breast tenders, cut into 2-inch pieces (see Variation)
1 tablespoon canola oil
1 16-ounce package frozen bell pepper and onion mix
1. Combine sugar, paprika, salt, pepper and cayenne in a medium bowl. Add chicken and toss to coat. Cover and refrigerate for 15 minutes or overnight.
2. Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion mix and cook, stirring occasionally, until the vegetables are soft, 5 to 7 minutes. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes. Serve hot.
Variation: Make Stir-Fried Spicy Beef by using 1 pound of stir-fry beef or thinly sliced top round steak instead of chicken in this dish.
NUTRITION INFORMATION: Per serving: 196 calories; 5 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 8 g carbohydrate; 28 g protein; 2 g fiber; 392 mg sodium; 292 mg potassium.
Nutrition bonus: Vitamin C (24% daily value).
1/2 Carbohydrate Serving
MAKE AHEAD TIP: Prepare through Step 1 up to 1 day ahead.
[Source: www.eatingwell.com]
April is National Autism Awareness Month
What is Autism?
Autism is a complex developmental disability that typically appears during the first three years of life and is the result of a neurological disorder that affects the normal functioning of the brain, impacting development in the areas of social interaction and communication skills. Both children and adults with autism typically show difficulties in verbal and non-verbal communication, social interactions, and leisure or play
activities.
Autism is one of five disorders that falls under the umbrella of Pervasive Developmental Disorders (PDD), a category of neurological disorders characterized by "severe and pervasive impairment in several areas of development."
Prevalence
Autism is the most common of the Pervasive Developmental Disorders, affecting an estimated 1 in 150 births (Centers for Disease Control Prevention, 2007). Roughly translated, this means as many as 1.5 million Americans today are believed to have some form of autism. And this number is on the rise.
Based on statistics from the U.S. Department of Education and other governmental agencies, autism is growing at a startling rate of 10-17 percent per year. At this rate, the ASA estimates that the prevalence of autism could reach 4 million Americans in the next decade.
Autism knows no racial, ethnic, or social boundaries; family income levels; lifestyle choices; or educational levels, and can affect any family and any child.And although the overall incidence of autism is consistent around the globe, it is four times more prevalent in boys than in girls.
(Reference: www.autism-society.org)
TIPS FOR HEALTHY FOOD PREPARATIONS FOR PARENTS WITH CHILDREN WITH AUTISM:
Sensitivities around taste, smell, feel, and consistency of food can lead to autistic children being very particular about what they will eat, how it is cooked, and how it is presented. At the extreme end, some children have very narrow food preferences, and may only like white rice, or fries, while others will eat a broader range of food.
A few autistic children have oral-motor problems and these issues can be helped by such professionals as occupational therapists, or speech and language therapists.
However, with many children, all that is needed is a creative approach to food preparation and presentation. The following looks at the vegetable issue.
Getting one's child to eat vegetables is often difficult for parents. With an autistic child, explaining the importance of eating healthy foods, and having a balanced diet, may fall on deaf ears. Experiment with different approaches and hopefully you will find a way to get your child to eat vegetables.
Here are a couple of recipes to try:
Meatballs
8oz minced beef, chicken, pork, or lamb
1 small onion grated
1 carrot grated
green vegetable thinly sliced e.g. broccoli
1 egg
mixed herbs - to taste
salt and pepper
dash of Worcestershire sauce
1 tablespoon tomato paste
garlic (optional)
breadcrumbs to bind mixture
Oil for cooking
Shape into small meatballs. Cook in hot oil in frying pan, turning meatballs to ensure even cooking.
Alternatively, they can be cooked on a lightly greased tray in a moderate oven.
Serve with rice, pasta or potato.
They can also be served with a pasta sauce - either make your own, or purchase a jar of sauce to make a quick meal.
If there are any leftovers, pop them into the child's school lunch, as they are yummy to eat cold.
Tuna Vegetable Pasta
1 can drained tuna
1 can tomatoes
1 small grated onion
chopped spinach, or silverbeet
finely chopped broccoli (optional)
fresh or dried herbs e.g. thyme, oregano, basil
salt and pepper
garlic (optional)
grated cheese
Cook together in a large pan - allow to simmer for 15 minutes.
Serve on top of noodles, or other pasta, and sprinkle with grated cheese.
If the child does not eat pasta, it can be served on its own. A side salad goes well with this dish.
This dish freezes well, so it is worth doubling the quantity.
Reference: (http://autismaspergerssyndrome.suite101.com/article.cfm/healthy_meals_for_autistic_children#ixzz0AEUVunBq)
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This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with brown rice.
Makes 4 servings, about 1 cup each
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
1 tablespoon sesame oil or canola oil
1 pound chicken tenders, cut into 1-inch pieces
1 2-inch piece fresh ginger, peeled and cut into
matchsticks or minced
4 cloves garlic, thinly sliced
1/2 cup dry sherry (see Tip)
1 14-ounce can reduced-sodium chicken broth
1 1/2 cups water
2 tablespoons reduced-sodium soy sauce
1 teaspoon Asian red chile sauce, such as
sriracha, or to taste
1 bunch mustard greens or chard, stemmed and chopped (6-7 cups), or 2 cups
frozen chopped mustard greens
1. Heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring
occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
2. Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add
sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3
minutes. Add broth and water, increase heat to high and bring to a boil. Boil for 5
minutes. Add soy sauce, chile sauce and mustard greens (or chard) and cook until the
greens are tender, about 3 minutes. Return the chicken and any accumulated juices to
the pot and cook until heated through, 1 to 2 minutes.
NUTRITION INFORMATION: Per serving: 201 calories; 4 g fat (1 g sat, 1 g mono); 69 mg
cholesterol; 7 g carbohydrate; 31 g protein; 3 g fiber; 346 mg sodium
TIP: Tip: "Cooking sherry" can be high in sodium. Instead, look for dry sherry with other fortified
wines in your wine or liquor store.
(Source: www.eatingwell.com)
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Everyone gets an individual portion with this vegetarian, Tex-Mex mini casserole. A normal-size casserole like this would take close to an hour to bake--these are ready in half the time. Heatproof ramekins are a cook's best friend--we use them all the time to hold ingredients while cooking. You can buy them at most grocery stores.
Makes 4 servings, two 6-ounce or one 10-ounce casserole each
ACTIVE TIME: 10 minutes
TOTAL TIME: 35-45 minutes
EASE OF PREPARATION: Easy
2 4-ounce cans diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat Cheddar cheese
1 1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 teaspoon salt
1. Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
2. Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
3. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.
NUTRITION INFORMATION: Per serving: 215 calories; 7 g fat (3 g sat, 3 g mono); 219 mg cholesterol; 14 g carbohydrate; 23 g protein; 3 g fiber; 726 mg sodium; 421 mg potassium.
Nutrition bonus: Selenium (46% daily value), Calcium (35% dv), Vitamin C (25% dv).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1/2 nonfat milk, 2 1/2 lean meat
MAKE AHEAD TIP: Equipment: Eight 6-ounce or four 10-ounce heatproof ramekins
May is National High Blood Pressure Education Month
What Is High Blood Pressure?
High blood pressure (HBP) is a serious condition that can lead to coronary heart disease, heart failure, stroke, kidney failure, and other health problems.
"Blood pressure" is the force of blood pushing against the walls of the arteries as the heart pumps out blood. If this pressure rises and stays high over time, it can damage the body in many ways.
Overview
About 1 in 3 adults in the United States has HBP. HBP itself usually has no symptoms. You can have it for years without knowing it. During this time, though, it can damage the heart, blood vessels, kidneys, and other parts of your body.
This is why knowing your blood pressure numbers is important, even when you're feeling fine. If your blood pressure is normal, you can work with your health care team to keep it that way. If your blood pressure is too high, you need treatment to prevent damage to your body's organs.
Blood Pressure Numbers
Blood pressure numbers include systolic (sis-TOL-ik) and diastolic (di-a-STOL-ik) pressures. Systolic blood pressure is the pressure when the heart beats while pumping blood. Diastolic blood pressure is the pressure when the heart is at rest between beats.
You will most often see blood pressure numbers written with the systolic number above or before the diastolic, such as 120/80 mmHg. (The mmHg is millimeters of mercury--the units used to measure blood pressure.)
The table below shows normal numbers for adults. It also shows which numbers put you at greater risk for health problems. Blood pressure tends to goes up and down, even in people who have normal blood pressure. If your numbers stay above normal most of the time, you're at risk.
Categories for Blood Pressure Levels in Adults (in mmHg, or millimeters of mercury)
Category Systolic Diastolic
Normal Less than 120 And Less than 80
Prehypertension 120--139 Or 80--89
High blood pressure
Stage 1 140--159 Or 90--99
Stage 2 160 or higher Or 100 or higher
The ranges in the table apply to most adults (aged 18 and older) who don't have short-term serious illnesses.
All levels above 120/80 mmHg raise your risk, and the risk grows as blood pressure levels rise. "Prehypertension" means you're likely to end up with HBP, unless you take steps to prevent it.
If you're being treated for HBP and have repeat readings in the normal range, your blood pressure is under control. However, you still have the condition. You should see your doctor and stay on treatment to keep you blood pressure under control.
Your systolic and diastolic numbers may not be in the same blood pressure category. In this case, the more severe category is the one you're in. For example, if your systolic number is 160 and your diastolic number is 80, you have stage 2 HBP. If your systolic number is 120 and your diastolic number is 95, you have stage 1 HBP.
If you have diabetes or chronic kidney disease, HBP is defined as 130/80 mmHg or higher. HBP numbers also differ for children and teens. (For more information, see "How Is High Blood Pressure Diagnosed?")
Outlook
Blood pressure tends to rise with age. Following a healthy lifestyle helps some people delay or prevent this rise in blood pressure. People who have HBP can take steps to control it and reduce their risks for related health problems. Key steps include following a healthy lifestyle, having ongoing medical care, and following the treatment plan that your doctor prescribes.
Resource: National Institute of Health
http://www.nhlbi.nih.gov/health/dci/Diseases/Hbp/HBP_WhatIs.html
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An updated and untraditional rémoulade makes a tangy sauce for these spice-rubbed shrimp. While this is a warm-weather favorite on the grill, you can also cook the shrimp under a preheated broiler. Cook shrimp on a lightly sprayed broiler rack, about 4 inches from the heat, for a winter warmer any night of the week.
Makes 4 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes EASE OF PREPARATION: Easy
Rémoulade Sauce
1/4 cup reduced-fat mayonnaise
1/4 cup low-fat plain yogurt
1 tablespoon chopped flat-leaf parsley
1 teaspoon Dijon mustard
1/4 teaspoon hot sauce, such as Tabasco
Shrimp
2 teaspoons ground cumin
2 teaspoons paprika
1 teaspoon ground coriander
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
36 raw shrimp, peeled and deveined (about 1 pound)
1. To prepare sauce: Mix mayonnaise, yogurt, parsley, mustard and hot sauce in a small bowl. Cover and refrigerate.
2. Preheat grill to high.
3. To prepare shrimp: Combine cumin, paprika, coriander, garlic powder, salt and pepper in a large bowl. Add shrimp and toss to coat with spices. Thread the shrimp onto four 12-inch skewers. Oil the grill rack (see Tip). Grill the shrimp until just cooked through, about 3 minutes per side. Carefully remove the shrimp from the skewers. Serve immediately, with the sauce.
NUTRITION INFORMATION: Per serving: 114 calories; 5 g fat (1 g sat, 1 g mono); 101 mg cholesterol; 4 g carbohydrate; 12 g protein; 1 g fiber; 379 mg sodium.
TIP: When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn't protect them.)
To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
(Source: www.eatingwell.com)
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Prep Time: 10 min
Inactive Prep Time:30 min
Cook Time: 30 min
Level: Easy
Serves: 9 (1/2 cup) servings
Ingredients
• Cooking Spray
• 3 cups old-fashioned oats
• 1/2 cup chopped raw, unsalted walnuts
• 1/2 cup chopped unsalted almonds
• 1/2 cup chopped unsalted pecans
• 1/2 cup maple syrup
• 1/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/2 cup raisins, optional
Directions
Preheat the oven to 300 degrees F. Spray a large baking sheet with cooking spray.
In a medium bowl combine the oats, nuts, maple syrup, salt, cinnamon and the raisins, if using. Spread the mixture onto the baking sheet and bake until golden brown, stirring occasionally, about 30 minutes. Transfer the sheet to a cooling rack and let cool completely. Store in the refrigerator in an airtight container.
2007, Ellie Krieger, All rights reserved
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Add some zing to your grilling favorites
Nutrition Score per serving:
164 calories, 11 g carbs (27%), 1 g fat (5%), 0.2 g fiber, 68% protein, 0.3 g saturated fat
Ingredients
1-1 1/4 pounds fillets of
mahi-mahi, tilapia, or catfish
1/4 cup orange juice
2 tbsp reduced-sodium soy sauce
2 tbsp honey
Directions
Combine all ingredients in a glass baking dish just large enough to hold the fish in a single layer. Place the fish in the dish, turning to thoroughly coat.
Cover with plastic wrap and refrigerate for 30-60 minutes, but no longer (if left in for more than 60 minutes, the fish will begin to break down).
Turn the fish over 2 or 3 times.
Remove the fish from the
marinade and put it on the grill. Use a hinged grill basket with long handles to prevent the fillets from falling apart when you flip them over. The basket can be placed directly on the grill.
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National Children's Vision And Learning Month
Article Date: 19 Jun 2009 - 3:00 PDT
The College of Optometrists in Vision Development (COVD) is launching their annual campaign to educate the public on the steps they can take to ensure their children aren't struggling with reading and learning because of undiagnosed vision problems.
"The public doesn't realize that you need over 15 visual skills to succeed in reading, learning, sports, and in life. Seeing '20/20' is just one of those visual skills," says Larry Fitzgerald, Arizona Cardinals 2008 NFC West Champions' wide-receiver.
During the many pre- and post-Superbowl press interviews, Fitzgerald, explained that one of the keys to his success was having vision therapy as a child. He had a vision problem that was making it difficult to pay attention in school and his grandfather, Dr. Robert Johnson, a developmental optometrist in Chicago, Illinois, diagnosed the vision problem and the appropriate treatment.
Fitzgerald went through vision therapy under his aunt's guidance, Dr. Stephanie Johnson-Brown, who is currently the executive director of the Plano Child Development Center, a not-for-profit vision care service corporation which was co-founded by her father, Dr. Johnson in 1959, which specializes in vision education and the identification and remediation of vision development problems in children and adults.
According to a report from the New Jersey Commission on Business Efficiency of the Public School, "Undiagnosed and untreated vision related learning problems are significant contributors to early reading difficulties and ultimately to special education classification."
Fitzgerald is joining COVD this year to help spread the word that 20/20 is NOT perfect vision and that if your children are struggling with reading you need to take them to see a developmental optometrist. You can visit COVD's website to find a developmental optometrist near you.
"Vision problems can have a serious impact on a child's education. Don't wait to see if this next school year will be better, take action today!" Fitzgerald encourages parents.
One of the most common vision disorders that interferes with reading was recently the focus of a national study funded by the National Institutes of Health and the National Eye Institute, on convergence insufficiency. This is a vision problem where the two eyes don't work together in unison the way they are supposed to when one is reading. The result can make reading very difficult.
While at least one out of every 20 school-age children is impacted by convergence insufficiency, there are other visual abnormalities to be considered. It is estimated that over 60% of problem learners have undiagnosed vision problems contributing to their difficulties.
The good news is the majority of these vision problems can be treated with a program of optometric vision therapy. The study by the NEI found that in-office vision therapy was the best treatment for convergence insufficiency.
The five most common signs that a vision problem may be interfering with your child's ability to read and learn are:
1. Skips lines, rereads lines
2. Poor reading comprehension
3. Takes much longer doing homework than it should take
4. Reverses letters like b's into d's when reading
5. Has a short attention span with reading and schoolwork
Any one of these symptoms is a sign of a possible vision problem. A more in-depth symptom checklist is available on COVD's website.
Not all eye doctors test for learning-related vision problems, so it is important for parents to ask the right questions. Call your eye doctor's office and ask the following two questions:
1. Do you test for learning-related vision problems?
2. Do you provide an in-office vision therapy program when indicated, or will you refer me to someone who does?
[Source: College of Optometrists in Vision Development ]
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While some exposure to sunlight can be enjoyable, too much is dangerous, causing immediate effects like blistering sunburns, as well as longer-term problems like eye damage.
Ultraviolet radiation is composed of high-energy rays from the sun. Long-term exposure to ultraviolet radiation ("sunburn rays") may contribute to the development of various eye disorders, such as: age-related macular degeneration, the leading cause of vision loss among older Americans; and cataracts, a major cause of visual impairment and blindness.
Everyone is at risk for eye damage that can lead to vision loss from exposure to the sun.
It's important to protect your eyes from acute damage caused by even a single outing on a very bright day. Intense, excessive exposure to ultraviolet light reflected off sand, snow or pavement can damage the eye's surface. Similar to sunburns, eye surface burns usually disappear within a couple of days, but may lead to further complications later in life.
To ensure your eyes are protected, wear sunglasses and a broad-rimmed hat. When selecting sunglasses, make sure they block 99 to 100 percent of UV-A and UV-B rays. But don't be deceived by color or cost. The ability to block UV light is not dependent on the darkness of the lens or the price tag.
Also, while out enjoying the sun in the water, remember to wear swimming goggles whenever you swim. Chlorine can make your eyes red and puffy, and ponds and lakes may have bacteria that can get underneath contact lenses and cause inflammation of the cornea.
Remember to protect your eyes when you step out into the sun. If you experience any vision problems, see your Eye M.D.
Excessive sun exposure may cause eyesight damage.
Source: [http://www.aao.org/aaoesite/eyemd/upload/July.pdf]
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Recipe courtesy Giada De Laurentiis
Prep Time: 10 min
Cook Time: 10 min
Level: Easy
Serves: 4 to 6 servings
INGREDIENTS
• 1 pound whole-wheat linguine
• 1/2 cup part-skim ricotta
• 3 tablespoons olive oil
• 1/2 pound French green beans, trimmed and halved lengthwise
• 1 clove garlic, chopped
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 cup halved cherry tomatoes
• 1 lemon, zested
DIRECTIONS
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta reserving 1 cup of the cooking water. Transfer the hot pasta to a large bowl and add the ricotta cheese. Toss to combine.
Meanwhile, in a large, heavy skillet, warm the olive oil over medium-high heat. Add the green beans, garlic, salt, and pepper and saute for 4 minutes. Add 1 cup of the pasta cooking liquid and continue cooking until tender, about 4 more minutes. Add the pasta with ricotta to the pan with the green beans and toss to combine. Add the tomatoes and gently toss. Transfer to a serving plate and top with lemon zest. Serve.
Reference: http://www.foodnetwork.com/food/cda/recipe_print/0,1946,FOOD_9936_36999_RECIPE-PRINT-FULL-PAGE-FORMATTER,00.html
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WHAT CAN YOU DO?
Whole Grains Month is a great time for everyone to get on the whole grains bandwagon. Eating better is not an all-or-nothing choice; every little improvement you make in your food helps.
Post this list of "baby-steps" on your fridge, and try as many as possible this month:
• I'll buy three different loaves of whole-grain bread and taste all of them to see which one we like best.
• I'll serve bulgur or brown rice instead of potatoes with dinner one night this month.
• I'll look for the Whole Grain Stamp every time I shop.
• I'll try a new breakfast cereal with at least 16 grams of whole grain per serving.
• I'll buy some whole-wheat pasta and try it.
• I'll visit the health food store or a major grocery and look at all the different grains in bins.
• I'll make my favorite whole grain recipe for a friend.
• On the weekend, I'll try cooking a pot of steel-cut oatmeal.
• I'll make pizza for the kids with whole wheat pita as the crust.
• I'll make our favorite cookies with whole wheat flour next time instead of white.
• I'll serve hamburgers with whole wheat buns this week.
• I'll try all of the WGC's Dozen Easy Family Whole Grain Recipes.
Reference: http://www.wholegrainscouncil.org/get-involved/celebrate-whole-grains-month-in-september
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Breast Cancer Awareness
Breast cancer is the most commonly diagnosed cancer among American women, other than skin cancer. Mammograms are the best way to detect breast cancer.
Breast cancer is:
The most common cause of death from cancer among Hispanic women.
The second most common cause of death from cancer among white, black, Asian/Pacific Islander, and American Indian/Alaska Native women.
In 2004, 186,772 women were diagnosed with breast cancer, and 40,954 women died from the disease.
Men can also get breast cancer. In 2004, 1,815 men were diagnosed with breast cancer, and 362 men died from the disease.
There are different kinds of breast cancer. The kind of breast cancer depends on which cells in the breast turn into cancer. Breast cancer can begin in different parts of the breast, like the ducts or the glands (or lobules).
Mammograms:
A mammogram is an X-ray of the breast. Mammograms are the best method to detect breast cancer early when it is easier to treat and before it is big enough to feel or cause symptoms.
Having regular mammograms can lower the risk of dying from breast cancer. If you are age 40 years or older, be sure to have a screening mammogram every 1 to 2 years. Talk to your doctor if you have any breast symptoms or changes in your breast, or if breast cancer runs in your family. He or she may recommend that you have mammograms before age 40 or more often than usual.
Where Can I Go to Get a Mammogram?
If you have a regular doctor, talk to him or her about getting a mammogram. Most private health insurance companies, HMOs, Medicaid, and Medicare pay for part or all of the cost of mammograms. Check with your plan for details.
Are You Worried about the Cost?
If you don't have health insurance and need help finding a low-cost or free mammogram, check with your local hospital, health department, women's center, or other community group. CDC also has a program called the National Breast and Cervical Cancer Early Detection Program (NBCCEDP). The program offers free or low-cost mammograms. To find out if you qualify, call your local program.
More Ways to Lower Your Risk
Control your weight and exercise. Make healthy choices in the foods you eat and the kinds of drinks you have each day. Stay active.
Know your family history of breast cancer. If you have a mother, sister, or daughter with breast cancer, ask your doctor what is your risk of getting breast cancer and how you can lower your risk.
Find out the risks and benefits of hormone replacement therapy. Ask your doctor about the risks and benefits of hormone replacement therapy and find out if hormone replacement therapy is right for you.
Limit the amount of alcohol you drink.
Reference: http://www.cdc.gov/Features/BreastCancerAwareness/
15 Minute Salmon
Prep time: 15 minutes
Ingredients:
• 2 6-oz. salmon steaks (a normal portion size for meat and fish is 3 oz.)
• butter or vegetable oil cooking spray or fat-free canola cooking spray
Directions:
1. Preheat the broiler. Cover the broiling pan with aluminum foil and lightly grease the foil with butter or vegetable oil cooking spray.
2. Place the steaks on the pan and broil the salmon for 5 minutes. Turn the steaks carefully and broil the other side for 4 to 5 minutes or until the fish is firm but still springy and a bit translucent in the center.
3. Serve immediately topped with the sauce of your choice.
Serves: 2
Serving size: 1 salmon steak
Nutritional analysis (per serving):
350 calories
34 g protein
20 g fat
114 mg sodium
0 mg calcium
Source: http://kidshealth.org/parent/recipes/recipes_family/salmon.html
Quick Marinade for Fish
Try this fast and easy topping on fish or chicken dishes.
Prep time: 10 minutes
Ingredients:
• 1/4 c. orange juice
• 2 tsp. ginger juice or 1/2 tsp. ground ginger
• 1 tbsp. fresh cilantro, chopped
• 1/2 tsp. Asian sesame oil
Directions:
1. Place all of the ingredients in a small saucepan and mix well.
2. Bring the sauce to a boil just before serving.
Nutritional analysis (per serving):
26 calories
0 g protein
1 g fat
1 mg sodium
4 mg calcium
Note: Nutritional analysis may vary depending on ingredient brands used.
Source: http://kidshealth.org/parent/recipes/recipes_family/salmon.html
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Ingredients
1 tbsp canola oil
3 cups sliced raw vegetables (try carrots, broccoli, zucchini and
peppers)
2 garlic cloves, minced
6 oz cooked chicken breast - (to 8), sliced into strips (or use lean sirloin steak)
2 tbsp lite soy sauce
2 tbsp brown sugar
1 tbsp dry sherry
3 cups cooked rice
2 tbsp sesame seeds
Recipe Instructions:
Heat the oil in a wok over high heat. Add the vegetables and stir fry for 4 minutes. Add the garlic and stir fry for 2 minutes.
Add the chicken or beef and stir fry for 1 minute. Combine the soy sauce, sugar, and sherry and add to the wok. Cover and steam for 1 minute. Serve over hot rice and garnish with sesame seeds.
This recipe yields 6 servings.
Nutrition Facts: Calories 303; Calories from Fat 50; Total Fat 6g; Saturated Fat 1g; Cholesterol 69mg;Sodium 282mg; Carbohydrates 33g; Dietary Fiber 2g; Sugars 7g; Protein 28g. Servings: 6
Reference: http://www.healthy-diabetic-recipes.co.uk/Speedy_Stir_Fry.html
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Ingredients
1/4 cup Cocoa
1/4 cup Butter or Shortening
1/4 cup Applesauce
2 tbsp Sweet*10 liquid
2 tbsp Vanilla
2 each Eggs, beaten, or substitute
1 cup Flour
1/2 tsp Salt
1 1/2 tsp Baking Soda
1/4 cup Chopped nuts
Recipe Instructions:
Sift cocoa, flour, salt and baking soda and mix well. Add vanilla, sweetener, eggs, stir until well-blended and add the dry ingredients. Mix until well-blended, stir in chopped nuts, pour into a greased 8" square pan. Level batter smoothly. Bake at 325 F for 20 minutes. Cut into 16 squares.
Yield: 16 Brownies
Calories: 82 Exchanges: 1/2 Bread, 1 Fat
Nutritive Values: 2 g prot; 7 g carb; 5 g fat
Servings: 16
Reference: http://www.healthy-diabetic-recipes.co.uk/Brownies.html
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This rich tasting beverage is a worthy treat!
Ingredients:
1 large egg
1/4 cup regular egg substitute
1/4 cup sugar
2 cup fat-free evaporated milk
1 teaspoon vanilla extract
1/4 fluid ounce brandy, or rum (80 proof)
1 teaspoon ground nutmeg
Directions:
Mix 2 cups milk, cornstarch, and Equal in small saucepan; heat to boiling; boil, stirring constantly for 1 minute. Beat eggs in medium bowl. Mix about half the milk mixture into eggs; then add this egg mixture to remaining milk in saucepan. Cook over low heat until slightly thickened, 1 to 2 minutes, stirring constantly. Remove from heat and stir in vanilla and cinnamon.
Cool to room temperature; refrigerate until chilled, or until serving time.
Stir 2 cups milk into custard mixture; serve in small glasses or punch cups. Sprinkle lightly with nutmeg.
Recipe makes 8 servings egg nog.
Nutrition information per serving:
Calories: 79, Protein: 6g, Total Carbohdyrates: 10g, Total Fat: 1g, Cholesterol: 55g, Sodium: 79mg
[Reference: http://www.fitnessandfreebies.com/holidays/christmas/christmas15.html]
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Prep Time: 20 min
Inactive Prep Time: 30 min
Cook Time: 10 min
Level: Easy
Serves: 4 servings
Ingredients
• 1/2 pint red pear tomatoes, halved
• 1/2 pint yellow pear tomatoes, halved
• 1/2 cup pitted kalamata olives
• 1/2 small red onion, diced
• 1/4 cup chopped flat-leaf parsley
• 2 tablespoons chopped fresh tarragon leaves, plus 2 tablespoons, for garnish
• 1/2 cup extra-virgin olive oil
• Salt and freshly ground black pepper
• 5 cloves garlic, crushed to a paste
• 1/4 cup olive oil
• 4 (8-ounce) halibut fillets
Directions
Combine tomatoes, olives, onion, parsley, tarragon and extra-virgin olive oil in a small bowl and season with salt and pepper, to taste. Let sit at room temperature for 30 minutes before serving.
Combine the garlic and the olive oil in a small bowl. Brush both sides of the halibut with the oil and let marinate for 15 minutes.
Heat the grill to high.
Season the halibut with salt and pepper, to taste, on both sides and grill until slightly charred and just cooked through, about 5 minutes per side. Remove from the grill to a platter. Garnish with tarragon and serve immediately with the tomato relish on the side.
(Recipe courtesy Bobby Flay)
_____________________________________________________
January is National Birth Defects Prevention Month
January 2010 National Health Observance:National Birth Defects Prevention Month
Click here to view the online brochure
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Recipe courtesy EatingWell.com
Easy poached salmon is sophisticated with a creamy caper-and-lemon sauce. Make it a meal: Serve with snow peas or roasted asparagus and a whole grain like quinoa or brown rice.
Prep Time: 20 min
Level: Easy
Serves: 4 servings
Ingredients
• 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
• 1 cup dry white wine, divided
• 2 teaspoons extra-virgin olive oil
• 1 large shallot, minced
• 2 tablespoons lemon juice
• 4 teaspoons capers, rinsed
• 1/4 cup reduced-fat sour cream
• 1/4 teaspoon salt
• 1 tablespoon chopped fresh dill
Directions
Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat.
Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and garnish with dill.
How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
February is American Heart Month
Reference: American Heart Association
Cardiovascular diseases, including stroke, are our nation's No. 1 killer. To urge Americans to join the battle against these diseases, since 1963 Congress has required the president to proclaim February "American Heart Month." (Note this is not "Heart Month" or "National Heart Month.")
The American Heart Association works with the administration to draft and sign this annual proclamation. During American Heart Month, thousands of our volunteers visit their neighbors. Their goal is to raise funds for research and education and pass along information about heart disease and stroke.
American Heart Association Defines 'Ideal' Cardiovascular Health, Sets New Goal to Focus On Improving Health Factors and Lifestyle Behaviors
Study highlights:
• For the first time, the American Heart Association has defined poor, intermediate and ideal cardiovascular health -- using seven easy-to-understand measures.
• This new definition, focusing on health factors and lifestyle behaviors, comes when an association survey finds that nearly four in 10 American adults (39 percent) think they have ideal heart health; yet 54 percent of those said a health professional had told them they had a risk factor for heart disease and/or needed to make a lifestyle change to improve their heart health.
• Armed with these findings, the American Heart Association has launched a national goal to not only reduce deaths from cardiovascular diseases and stroke but also to improve the cardiovascular health of Americans.
• The association has developed a new online resource to help people assess their health and develop unique steps to change behavior and improve their heart health goals.
DALLAS, Jan. 20, 2010 - For the first time, the American Heart Association has defined "ideal cardiovascular health," identifying seven health factors and lifestyle behaviors that support heart health.
The association created the definition as part of its effort to achieve its new national goal: By 2020, improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent. The novel focus of the new goal will be preventing heart disease and stroke, most notably by helping people identify and adopt healthier lifestyle choices. This will be the first time the American Heart Association has adopted better health as a principal goal.
For the 2020 impact goal, the association categorizes cardiovascular health as poor, intermediate or ideal -- depending on where people are in each of the seven areas. While the metrics for children vary based on pediatric recommendations and guidelines, ideal cardiovascular health for adults is defined by the presence of these seven health measures, known as
Life's Simple 7:
• Never smoked or quit more than one year ago;
• Body mass index less than 25 kg/m2;
• Physical activity of at least 150 minutes (moderate intensity) or 75 minutes (vigorous intensity) each week;
• Four to five of the key components of a healthy diet consistent with current American Heart Association guideline recommendations;
• Total cholesterol of less than 200 mg/dL;
• Blood pressure below 120/80 mm Hg;
• Fasting blood glucose less than 100 mg/dL.
"Ideal" health can be difficult to achieve, in part because genetics can play an important role in several of the health factors, Lloyd-Jones said. But he said everyone should strive to reach his or her optimal level of heart health. He said the first step is to know your heart health numbers -- cholesterol, blood pressure, glucose -- and what they mean. The next step is to try to reach as close to "ideal" as you can.
To help people improve their heart health, the American Heart Association has developed a new online resource - My Life Check (www.heart.org/MyLifeCheck). The short assessment easily identifies the seven goals for ideal health and notes where a person is on the spectrum, while additional tools and information offer specific action steps to improve the measurements and track personal progress toward better health.